Bondi Throwdown

AMRAP 13

1 single DB DT (22,5/15 kgs)

10/9/8 Cal Row

10 Toes to Bar

2 single DB DT 

20/18/15 Cal Row

20 Toes to Bar

3 single DB DT

30/28/25 Cal Row

30 Toes to Bar

4 single DB DT

40/35/30 Cal Row

40 Toes to Bar

5 single DB DT

50/44/38 Cal Row

50 Toes to Bar

6 single DB DT

60/53/45 Cal Row

60 Toes to Bar

Keep adding 1 round of DT + 10 cals and 10 toes to bar

While Partner is doing DT parter 2 must be holding a pair of KBs ( 2 x 24/ 16 kgs)

DT: 12 deadlifts /9 hang power cleans/ 6 Shoulder to Overhead

Score Card:

- Athletes will start behind the designated line.
- At the call of "3, 2, 1," both athletes will begin from the starting line. One athlete will proceed to the Dumbbell, and the other will head to the KBs.
- Athlete 1 will perform a deadlift with the KBs, holding it by the sides.
Once the KBs are on the side with a full extension, Athlete 2 will commence the DT round. Athlete 1 must have the KBs anywhere above the floor before Athlete 2 begins working on the Dumbbell Complex.
- Upon completing the DT round, Athlete 1 can place the KBs on the floor. At this point, one of the athletes will transition to the rower to start accumulating calories.
- Repetitions for calories and toes-to-bars can be divided between the partners as they see fit. There is no minimum work requirement for each partner.  The only time both partners work simultaneously is during the Dumbbell DT and when one partner holds KBs

- If the KBs are placed on the floor, the partner performing the DT must pause and cannot proceed until the other partner lifts the KBs again.

Scoring:

The athlete's score will be the total accumulated repetitions within the twelve-minute time cap. Each round of DT accounts for 27 repetitions, in addition to the calories rowed and the toes-to-bar repetitions. 
It's important to note that mixed-gender or female teams will be scored equally to male teams. If the calorie counts are not completed, a formula will be applied to equalize the calorie count, ensuring fairness for all. 
Athletes performing the scaled version of the workout will have their results placed at the end of the final RX team. 
The only component that can be scaled is the toes-to-bar exercise.

Movement Standards

Toes To Bar: In the toes-to-bar, the athlete must go from a full hang to having the
toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet
come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Single Dumbbell Deadlift: Begin the dumbbell deadlift standing tall and with the dumbbell on the ground. Hands could be placed outside or inside knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, both head of the dumbbell should make contact with the ground. At the top of the movement, hips and knees should be fully extended.

Single Dumbbell Hang Clean: After the dumbbell is lifted off the floor, the athlete  must pause with the dumbbell at the hang position, either at his or her side or between legs. From there, the athlete may perform a muscle clean or a power clean and take the dumbbell to the Shoulder. At the top of the movement, hips and knees should be fully extended.

Shoulder to Overhead: Once at the shouder, the athlete may get the Dumbbell overhead any way he or she chooses. Shoulder Press, Push Press, Push Jerk and Split Jerk are all permitted. The non working hand may not come into contact with the body or the dumbbell while the dummbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athletes body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

Row: The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reach the prescribe calories.

***Scaling Option:

Toes To Bar: Hanging Knee Raises 

Hanging Knee Raises: Scaled athletes may perform hanging knee-raises. In the
hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips.

For time ( Cap 13:00)

50/45/40 cal C2 bike
40 Single DB Box Step ups  (22.5/15 Kgs)
30 Single DB Snatch
10 Wall walks
30 Single DB Thrusters 
40 Box Jump Overs
50/45/40 Cal C2Bike

Scorecard:

Both athletes will begin behind the marked line, and at the call of 3, 2, 1, one of them will proceed to the bike to perform the calories.  The total calories can be distributed among the team members, with no minimum work requirement. Once the calories are completed, the next exercise can be started. Box step-ups cannot commence until the required calories are displayed on the bike monitor. Afterward, one athlete will perform the box step-ups (see movement standards). Upon completion, proceed to the DB snatches, followed by the Wall Walks. The athlete not working on the Wall Walks must stay on the other side of the marked line. If there's a desire to switch roles and have the other athlete take over the Wall Walks, they must wait until the original Wall Walk athlete crosses to the opposite side of the line before beginning their movement. Once finished, proceed to perform the Thrusters, box jump overs, and calories on the bike once more, without a minimum work requirement (see movement standards). After completing the bike, both athletes will run and cross the line where the workout began.

Scoring:

The score will be the time taken to finish the workout or the number of completed repetitions, totaling 250 repetitions.

Movement Standars

C2Bike: The Concept2 monitor must be set to zero at the beginning of the bike. The athlete mus stay seated on the bike until the monitor reads 50/45/40 Calories. If the athlete is working up to the 13:00 minute mark, the final pedaling must be completed at or before the time cap. The athlete will receive credit for the calories displayed when the monitos comes to a complete stop. 

Single Dumbbell Box Step Ups: Begin the box step-up with both feet on the ground. At the top of the movement, both feet should be on top of the box and your hips and knees should be fully extended. Alternating legs is not required.

Single Dumbbell Snatch: Every rep of the dumbbell snatch starts with both heads of the dumbbell on the ground. The Dumbbell must be lifted overhead in one motion. A clean and jerk is NOT allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed. Deliberately bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contac with the body during the repetition. The rep is credited when the dumbbell is locked out overhead, with the hips, knees and arm fully extended, and the dumbbell directly over or slightly behind the middle of the body. This repetiion mus be clearly locked out before the athlete switches hands. Split snatches are permitted.

Wall walks: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.

Single Dumbbell Thrusters: Begin the single-arm dumbbell thruster standing tall and with the dumbbell on the ground. The dumbbell is held in the front-rack position during the squat portion of the movement. Then, to complete the movement, move the dumbbell from the bottom of the front squat to full lockout overhead, with your hips, knees, and arm fully extended. The hip crease should pass below the top of the knees in the bottom position. Alternating or switching arms in the thrusters is not required. 

Box Jump Overs:The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box (starting with the feet parallel to the box) IS permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete must step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required. There is no requirement to stand tall while on top of the box.
Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

For Time (Cap 12:00)

15 Syncro Burpees over the bar
50 Barbell Front Squats (50/35 Kgs)
15 Syncro Burpees over the bar
40 Barbell Shoulder to Overhead
15 Syncro burpees over the bar
30 Barbell Clean and jerks
15 Syncro burpees over the bar

*Both athletes must be on the same side of the bar to perform the synchro Burpee over the bar.

** Scaling Option: 40/25 Kgs Barbell

Score Card:

Both athletes will start standing on the same side of their barbells. At the call of "3, 2, 1," both athletes will perform the syncro burpees. They must touch their chest to the floor and have their thighs touch simultaneously. (Check  Movement Standards). 
After completing the burpees, one of the athletes will begin performing Front Squats. The 50 Front Squat repetitions can be divided and performed in any manner the team chooses, without a minimum work requirement.  Upon finishing the 50 Front Squats, the team will again perform 15 synchronized burpees over the bar, with both athletes on the same side of the bar. 
Next, the team will proceed to complete 40 Shoulder to Overhead repetitions. Similar to the Front Squats, there's no minimum work requirement.
Following the Shoulder to Overhead, the team will perform synchronized burpees once more, and then proceed to the clean and jerks. The workout concludes with synchronized burpees over the bar.

Scoring:

The athlete's score will be either the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.

Movement Standards

Syncro Burpee Over the Bar:  Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. Both athletes’ chests must be on the floor at the same time for the rep to count. Stepping backward or forward is permitted. The athletes must jump over the barbell from both feet and land on both feet to complete the rep. Single-footed jumping or stepping over is not permitted. The next rep will begin on the opposite side, facing the barbell.

Barbell Front Squat:  Each set of Front Squats must begin with the barbell on
the ground.The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Barbell Shouder to Overhead: The Barbell must start on the floor. The athlete must bring the bar to the shoulders without assistance. Each rep begins with the barbell in the front rack position and the bar in contact with the torso. The rep is credited when the barbell is fully locked out overhead with the athelet's arms hips and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete's body when viewed from profile. A press, push press, push jerk or split jerk are all permitted as long as the athlete reaches the required finish position. 

Barbell Clean and Jerk: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 

For Time (Cap 15:00)

21-15-9

Pull Ups

Squat Snatch (42.5/30)

15-12-9

Chest to Bar

Squat Snatch (50/35)

12-9-6

Bar Muscle Ups

Squat Snatch (60/40)

Workout Description:

Both athletes will start standing with their backs to the pull-up bar, behind their respective barbells. At the call of "3, 2, 1," one of the athletes will begin running towards the pull-up bar and start working on Pull Ups. The other athlete must remain behind the marked line and can only enter to continue the Pull Ups once the first athlete has exited the pull-up bar area. 
There is no minimum work requirement for the entire workout, allowing athletes to switch whenever they choose.

After completing the Pull Ups, proceed to start the Squat Snatches with the initial barbell weight (42.5 kgs for men/35 kgs for women). Complete 21 Squat Snatches, then go back to Pull Ups, and so on, until finishing 9 repetitions.
Once completing the 21-15-9, switch to Chest to Bar Pull Ups, with no minimum requirement, similar to the Pull Ups and Snatches.

The barbell's weight can be changed at any time by either athlete or both, without assistance from the judge. Perform 15 Chest to Bar Pull Ups, followed by 15 Squat Snatches, then 12-12-9-9 with the bar weighing 50 kgs for men and 35 kgs for women. 
After this, proceed to the final part of the workout: 12 Muscle Ups, 12 Squat Snatches (60 kgs/40 Kgs), 9 Muscle Ups, 9 Squat Snatches, 6 Muscle Ups, 6 Squat Snatches.

You will have 15 minutes to complete the workout

Scoring:

Score will be the time taken to finish it or the total number of repetitions completed within that time, with a total of 216 repetitions possible.