The Malta Throwdown 2023 Qualifier

For time (cap 15')

Part A:

1,000M Row

Directly into Part B, using the same timer...

Part B: Using the same timer as part A...

100 Wall ball shots*

25 High Burpee Box Jump Overs (30/24)

*Every break on the Wall Ball Shots Only perform:

35 Double unders | 35 Single unders (scaled)

A break is defined as any time movement of the medicine ball stops. You are not allowed to catch and stand with the medicine ball between reps. Movement MUST be continuous.

Score = Total time of part A+B (Total time cap = 15min)

Teams will assign each athlete A,B or C and proceed to complete their parts of the workout. There is an 11 minute time cap for both Part A and Part B. Part A has a time cap of 7 minutes. If you finish before the 7 minute time cap you will have more time to work on Part B

Athlete A:

"Fran"

21-15-9

Thrusters (43/29)

Pull-Ups

Athlete B:

"Diane"

21-15-9

Deadlifts (102/70)

Hspu

Athlete C:

"Amanda"

9-7-5

Ring Muscle Ups

Squat Snatch (61/43)

Once you finish Part A or 7 minutes are over, you have until the 11th minute to complete Part B. If you start Part B before you will have more time to attempt you max lift.

Athlete A:

Part A - Fran

Part B 1RM thruster. 

Barbell must be taken from the floor.

Athlete B:

Part A - Diane

Part B 1RM deadlift

Athlete C:

Part A - Amanda

Part B 1RM snatch (any variation)

For time (cap 15)

Part A:

1,000M Row

Directly into Part B, using the same timer...

Part B: Using the same timer as part A...

100 Wall ball shots*

25 High Burpee Box Jump Overs (30/24)

*Every break on the Wall Ball Shots Only perform:

35 Double unders | 35 Single unders (scaled)

A break is defined as any time movement of the medicine ball stops. You are not allowed to catch and stand with the medicine ball between reps. Movement MUST be continuous.

Score = Total time of part A+B (Total time cap = 15min)

Scaled:

Wbs = 6kg (M) | 4kg (F)

Burpee box jump overs = 60cm - 24inch (M) | 50cm- 20inch (F)

For max reps

2min on / 1 min off x 4 sets

12 Toes to bar + 6 Devil press (2x22.5kg/2x15kg)

In the remaining time perform:
Round 1: max strict pull up
Round 2: max pull up (any style)
Round 3: max chest to bar
Round 4: max bar muscle up

Scaled:

2min on / 1 min off x 3 sets

10 Toes to Rings + 8 Alternating Single Arm Devil Press (1x22.5/15kg)

In the remaining time perform:

Max Pull ups (Any style)

Score includes the toes to bar|Rings + Devil Press + Max effort of the remaining time of each round.

On a 17:00 Min Running Clock...

FOR Total REPS 

From 00:00 till 15:00, every minute on the minute perform (EMOM):**

3 front squats + 3 push press + 3 thursters (70/45kg)

From 15:00 till 16:00 Min - rest

From 16:00 till 17:00 Min - Amrap Thrusters (1 minute) | (70/45kg)

 
*If you succesfuly complete the complex every minute for 15:00 min (15 rounds), take 1minute rest (from minute 15:00 to 16:00) and then perform 1min amrap of Thrusters (from minute 16:00 to 17:00) using the same load as the emom.

**If you do not manage to complete the complex every minute for 15:00 min, wherever minute you failed, you must take 1minute rest following the failing minute and then perfom the 1min amrap thrusters (same load as the emom)

Scaled: Same workout using - 50/35kg

Score =  Total number of repetitions: Emom + Amrap Thrusters combined