WODLA GOTHENBURG THROWDOWN 2025

BREIFING FOR ALL TEAM SCALED ATHLETES

BREFING FOR ALL TEAM INTERMEDIATE ATHLETES SUNDAY

EVENT 1

3 Rounds for time:
Run 1 Lap
20 Pull ups
Run 1 lap
20 Sync DB hang to overhead 22.5/15kg

Time Cap 12min

*Round 1 begins with the pull ups, not the run.
*There are 5 runs total in this workout.

-into-

EVENT 2 

1RM 

CLEAN & JERK

Time cap: 06:00

IN 13 MINUTES:
A
3 Rounds of:
Run 1 lap 
9, 15, 21 Sync hang to overhead (22,5/15kg)

-into-

B:
Max load:
3 Rep max deadlift

*Any tied scores on the deadlift will be broken by using the finsh time of part A.

Run fast if you want to win

For Time:

2 Rounds of:

15 TTB

15 Dual DB shoulder to overhead

2 Rounds of:

15 TTB

10 Dual DB squats

2 Rounds of:

15 TTB

5 Dual DB Devils press

Time cap: 10:00

RX: 30/22.5kg

INTER/MASTERS: 22.5/15kg

1 REP MAX:
CLEAN AND JERK

Time cap: 6:00

Max load:
3 Rep max deadlift

For Time:
21-15-9 Reps of:
Power cleans
Box jump overs

Time cap: 8:00

RX: 90/60kg
INTER/MASTERS: 75/47.5kg

RX: 75/60cm
INTER/MASTERS: 60/50cm

For Time:
Athlete 1:
25 Cal row
15 Burpee box jump overs
25 TTB
15 Burpee box jump overs
25 Cal Ski

Direct into

For Time:
Athlete 2:
15 Cal row
25 Burpee box jump overs
15 TTB
25 Burpee box jump overs
15 Cal Ski

All athletes jump to 60cm Male and Female

AMRAP 10:
50 Calories row (split)
20 Sync burpees over line
50 Wall balls (split)
20 Sync burpees over line
Max Cal ski (split)

RX & CROWN ATHLETES
10 Minute AMRAP
4 Strict HSPU
8 C2B pull ups
12m Dual DB walking lunges

INTER/MASTERS
10 Minute AMRAP
6 ROUNDS OF:
4 HSPU
8 Pull ups
12m Dual DB walking lunges

MAX ROUNDS OF:
4 Strict HSPU
8 C2B pull ups
12m Dual DB walking lunges

RX: Blue plate under hands
INTER: Flat surface

RX: 22.5/15kg
INTER: 22.5/15kg

For Time:
3 Rope climbs
6 Sync thrusters BB & DB
6 Rope climbs
12 Sync thrusters BB & DB
9 Rope climbs
18 Sync thrusters BB & DB

Time cap: 7:00

BB 50/35kg
Dual DB 22.5/15kg

For Time:
30 Shoulder to overhead (split)
30 Toes to rings (split)
20 Power cleans (split)
20 Pull ups (split)
10 Ground to overhead (split)
5/3 Rope climbs (split)

Time cap: 7:00
Barbell: 50/35kg

For Time:
25/20 Cal row
100 Double unders
10 Snatch
100 Double unders
25/20 Cal ski

Time cap: 7:00

RX: 85/57.5kg
INTER/MASTERS/CROWN ATHLETES: 65/45kg

RX:
For Time:
13-11-9-7-5 Reps of:
Bar muscle ups
Thrusters

INTER/MASTERS:
For Time:
11-9-7 Reps of:
Bar muscle ups
Thrusters

Time cap: 7:00

RX: 50/35kg
INTER/: 50/35kg

For Time:
21-15-9 Reps of:
Power cleans
Box jump overs

Time cap: 8:00

75/47.5kg

60/50cm

RX:
For Time:
13-11-9-7-5 Reps of:
Bar muscle ups
Thrusters

50/35kg

Time cap: 9:00