Fitnessfestivalen Throwdown 2022

Detta är obligatoriskt för alla Team of 2 ATLETER atleter. Här kommer vi gå igenom alla workouts och hur ni ska röra er på golvet.

Detta är obligatoriskt för alla Team of 2 Scaled atleter. Här kommer vi gå igenom alla workouts och hur ni ska röra er på golvet.

Wake up call

10 Minute AMRAP

48 Burpee box jump overs, swap every 6 reps
48 Cal row, split anyhow
48 Wall balls, split anyhow (9/6kg)
Max reps sync TTB

100 Points

ROW ERG

The Concept2 Row Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

WALLBALL

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

BOX-FACING BURPEE

The rep starts facing the box. Athletes may jump or step back to reach the bottom position of the burpee. Chest and must touch the floor. Stepping and/or jumping back to the starting position are both permitted. The athlete must jump up on the box. The rep is credited when both feet have touched the ground on the opposite side of the box. 

TOES-TO-BAR

The athlete starts in a hanging position with arms extended and the heels behind the pull-up bar. Each rep is credited when some portion of both feet touch the pull up bar on the inside of the athlete’s hands at the same time. At the bottom position the athlete’s feet must pass behind the pull up bar.

SYNC: Both athletes will need to have their feet touch the bar at the same time for the rep to count. One athlete may complete the rep and wait at the top for their teammate.

Wake up call

10 Minute AMRAP

48 Burpee box overs (swap every 6 reps)

48 Cal row, split anyhow

48 Wall balls, split anyhow (9/6kg)

Max reps burpee box overs (swap anyhow) 

100 Points

Standards:

ROW ERG

The Concept2 Row Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

WALLBALL

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

BOX-FACING BURPEE

The rep starts facing the box. Athletes may jump or step back to reach the bottom position of the burpee. Chest and must touch the floor. Stepping and/or jumping back to the starting position are both permitted. The athlete must jump up on the box (scaled can do step up). The rep is credited when both feet have touched the ground on the opposite side of the box. 

6 Minutes worktime

1 Rep max snatch, anyhow

100 Points

SNATCH

The barbell begins on the ground and must be lifted overhead in one motion. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch or squat snatch is permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

On a 14 Minute Clock:

Form 0:00-8:00

Task 1: AMRAP 8 (100 points)

Cal C2 bike

Task 2: 8 Rounds for time (100 points)

8 Dual DB ground to overhead 15kg/10kg
40 Single unders

- Under Task 1 och 2 så kan ni byta mellan Tasks hur mycket ni vill -

8:00-9:00 Athlete 1 load the bar.

9:00-11:00 Athlete 1 completes a 2 minute max output of hang power cleans. 

11:00-12:00 Athlete 2 loads the bar.

12:00-14:00 Athlete 2 completes a 2 minute max output of hang power cleans.

Combined weight x reps is your score (100 points)

Loading options:

Female: 35kg 40kg 45kg 50kg 55kg

Male: 50kg 55kg 60kg 65kg 70kg

300 Points available here.

Standards:

GROUND TO OVERHEAD

Every rep begins with the Dumbbells on the ground. Any variation of a snatch or clean and jerk is permitted. The rep is credited when the dumbbells is at full lockout overhead, with the hips, knees, and arms fully extended, and the dumbbells directly over or slightly behind the middle of the body.

SINGLE UNDERS

Each rep is credited when the rope has passed once under the athlete’s feet during one jump. 

HANG POWER CLEAN

The barbell is first lifted off the floor to the hang position, hips and knees extended. From there, the barbell may be lowered no further than the top of the knees and then moved to the shoulders in one motion. A squat clean is not permitted. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position with elbows in front of the bar. Between reps, elbows must be locked at the bottom of the rep.

On a 14 Minute Clock:

Form 0:00-8:00

Task 1: AMRAP 8 (100 points)
Max cal C2 bike

Task 2: 8 Rounds for time (100 points)
8 Dual DB ground to overhead 22,5/15kg
40 Double unders

- Under Task 1 och 2 så kan ni byta mellan Tasks hur mycket ni vill -

8:00-9:00 Rest an athlete 1 load the bar

9:00-11:00 Athlete 1 completes a 2 minute max output of hang power cleans

11:00-12:00 rest and athlete 2 loads the bar

12:00-14:00 Athlete 2 completes a 2 minute max output of hang power cleans

NI kan inte ändra vikt efter tiden har startat.

Combined weight x reps is your score (100 points)

Loading options:

Female: 45kg 50kg 55kg 60kg 65kg

Male: 60kg 65kg 70kg 75kg 80kg

300 Points available here.

GROUND TO OVERHEAD
Every rep begins with the Dumbbells on the ground. Any variation of a snatch or clean and jerk is permitted. The rep is credited when the dumbbells is at full lockout overhead, with the hips, knees, and arms fully extended, and the dumbbells directly over or slightly behind the middle of the body.
Between reps, only one head of each DB needs to make contact with the ground. The DBs can make contact with the ground either inside or outside of the feet.

DOUBLE UNDERS
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump. 

HANG POWER CLEAN
The barbell is first lifted off the floor to the hang position, hips and knees extended. From there, the barbell may be lowered no further than the top of the knees and then moved to the shoulders in one motion. A squat clean is not permitted. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position with elbows in front of the bar. Between reps, elbows must be locked at the bottom of the rep.

For time:

40 Toes to rings while partner holds a dead hang in the bar

80m Dual DB walking lunges (split 4x10m each) 15/10kg
40 Pull ups (split anyhow)
40  Shoulder to Overhead 42.5/30kg

Time Cap: 12min

100 points

Standards:

TOES THROUGH RINGS

The athlete starts in a hanging position with arms extended and the heels behind the vertical plane of the rings. Each rep is credited when some portion of both feet pass through the rings at the same time. At the bottom position the athlete’s feet must pass behind the vertical plane of the rings.

PULL UPS
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. 

SHOULDER TO OVERHEAD

The barbell must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the barbell locked out overhead. The arms, hips, and legs must be fully extended before the barbell are lowered. The center of the barbell must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.


WALKING LUNGES
Each rep of the lunges starts with the athlete stading at extension with both feet fully behind the designated start line. The athlete will alternate the stepping leg and needs to show extension of the knees and hips between each step. The dumbells can be held in any way during this movement. The rep is completed when the athlete fully crosses the designated finsih line with both feet and shows extension of the hip and knees.

For time:

40 C2B Pull ups while partner holds a dead hang in the rings
80m Dual DB walking lunges (split 4x10m each) 22,5/15kg
40m Handstand walk (split anyhow, minimum 5m sections)
40 Overhead squats 50/35kg

12min 

100 Points

HANDSTAND WALK

The athlete must start with feet behind the start line and when kicking up both hands must be fully behind the tape line, if any part of the hand makes contact on or over the tape line that will be a no-rep. When completing each length, both hands must be clearly over the tape line, if the athletes falls or kicks down from their handstand position without bith hands clearly passing the tape line then that would be a no-rep.

OVERHEAD SQUATS

The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain over the head. The elbows do not need to be locked out throughout the movement, but must be locked out at the top. A full squat snatch is permitted but not required to start the movement. The rep is credited when the athlete’s elbows, hips and knees reach full extension while the bar is supported in the overhead position.

CHEST TO BAR PULL UPS
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chest must touch the bar below the collar bone.


WALKING LUNGES
Each rep of the lunges starts with the athlete stading at extension with both feet fully behind the designated start line. The athlete will alternate the stepping leg and needs to show extension of the knees and hips between each step. The dumbells can be held in any way during this movement. The rep is completed when the athlete fully crosses the designated finsih line with both feet and shows extension of the hip and knees.