Mid Rivers Throwdown

5 Rounds for Time + Cash Out

Time Cap: 8 Minutes

This workout consists of two scores:

• Score A: Time to complete 5 rounds.
• Score B: Calories accumulated on the Echo Bike after finishing the rounds.

Workout Structure:

• 5 Rounds of:
  • 10 Handstand Push-ups (Novice: Tall Kneeling Press 35lb / 20lb DB)
  • 20 Alternating Dumbbell Snatches 50lb / 35lb DB (Novice: 35lb / 20lb DB)
• Cash Out: Max Calorie Echo Bike in remaining time.

Workout Flow

1. Handstand Push-ups (10 reps per round)

• Athlete must begin in a handstand position against the wall.
• Head must make contact with the floor before pressing back up to full extension.
• Kipping or strict handstand push-ups are allowed.
• Novice: Tall Kneeling Dumbbell Press with 35lb / 20lb DBs.
• Novice athlets will complete each rep with knees on floor and hips fully extended with one head of each dumbell in contact with the shoulders.  The athlete will press the dumbells overhead until arms are locked out directly over or behind the frontal plane of the body
• Athletes must tag their partner when switching the working athlete.

2. Alternating Dumbbell Snatches (20 reps per round)

• Athlete must lift the dumbbell from the floor to full overhead lockout in one motion.
• Must switch arms every rep (alternating).
• Weight: 50lb / 35lb DB (Novice: 35lb / 20lb DB).
• Both heads of the dumbbell must touch the ground between reps.
• The rep is completed when the hips and knees are fully extended with the elbow locked and dumbell directly over or behind the frontal plane of the body
• Athletes must tag their partner when switching the working athlete.

3. Cash Out: Max Calorie Echo Bike

• Once 5 rounds are completed, immediately transition to the Echo Bike.
• Accumulate as many calories as possible in the remaining time.
• Athletes are resposible for pressing start to make sure calories are registering.
• Athletes must tag their partner when switching the working athlete.
• The workout ends at 8 minutes.
• Calories on the bike are recorded as Score B.

Scoring

• Score A: Time to complete the 5 rounds.
• Score B: Total calories accumulated on the Echo Bike.

5 Rounds for Time + Cash Out

Time Cap: 8 Minutes

This workout consists of two scores:

• Score A: Time to complete 5 rounds.
• Score B: Calories accumulated on the Echo Bike after finishing the rounds.

Workout Structure:

• 5 Rounds of:
  • 10 Handstand Push-ups (Novice: Tall Kneeling Press 35lb / 20lb DB)
  • 20 Alternating Dumbbell Snatches 50lb / 35lb DB (Novice: 35lb / 20lb DB)
• Cash Out: Max Calorie Echo Bike in remaining time.

Workout Flow

1. Handstand Push-ups (10 reps per round)

• Athlete must begin in a handstand position against the wall.
• Head must make contact with the floor before pressing back up to full extension.
• Kipping or strict handstand push-ups are allowed.
• Novice: Tall Kneeling Dumbbell Press with 35lb / 20lb DBs.
• Novice athlets will complete each rep with knees on floor and hips fully extended with one head of each dumbell in contact with the shoulders.  The athlete will press the dumbells overhead until arms are locked out directly over or behind the frontal plane of the body
• Athletes must tag their partner when switching the working athlete.

2. Alternating Dumbbell Snatches (20 reps per round)

• Athlete must lift the dumbbell from the floor to full overhead lockout in one motion.
• Must switch arms every rep (alternating).
• Weight: 50lb / 35lb DB (Novice: 35lb / 20lb DB).
• Both heads of the dumbbell must touch the ground between reps.
• The rep is completed when the hips and knees are fully extended with the elbow locked and dumbell directly over or behind the frontal plane of the body
• Athletes must tag their partner when switching the working athlete.

3. Cash Out: Max Calorie Echo Bike

• Once 5 rounds are completed, immediately transition to the Echo Bike.
• Accumulate as many calories as possible in the remaining time.
• Athletes are resposible for pressing start to make sure calories are registering.
• Athletes must tag their partner when switching the working athlete.
• The workout ends at 8 minutes.
• Calories on the bike are recorded as Score B.

Scoring

• Score A: Time to complete the 5 rounds.
• Score B: Total calories accumulated on the Echo Bike.

Workout Overview

This is a partner workout where both athletes work together to complete the reps. Partners can split work as desired (one works while the other rests).

Workout Structure:

• 100 Wall Balls Buy-In (split however)(20/14 lbs.) (Novice: 14/10 lbs)
• 4 Rounds of:
  • 15 Deadlifts (185/135 lbs.) (Novice: 155/95 lbs.)
  • 60 Double Unders (Novice: 60 Singles)
  • 15 Lateral Burpees Over Bar

Workout Flow

1. Wall Ball Buy-In (100 Reps Total)

• Athletes must complete 100 total wall ball shots before moving on.
• Partners can divide reps however they choose (e.g., sets of 10, 20, etc.).
• The ball must hit the center of the designated target (10ft for men, 9ft for women).
• Athletes must reach full depth at the bottom of the squat with their hip crease below their knee.
• Athletes must tag their partner when switching the working athlete.
• Only one athlete works at a time.

2. Four Rounds of Work

Deadlifts (15 reps per round)

• Standard weight: 185/135 lbs. (Novice: 155/95 lbs.)
• Barbell must start from the ground and be lifted to full hip and knee extension.
• No bouncing reps.
• Athletes must tag their partner when switching the working athlete.
• Partners can divide reps however they choose.

Jump Rope (60 reps per round)

• Standard: 60 Double Unders
• Novice: 60 Single Unders
• Jump must be performed with the rope passing forward twice for DUs, once for singles. Both feet must jump/land at the same time.
• Athletes must tag their partner when switching the working athlete.
• Partners can divide reps however they choose.

Lateral Burpees Over Bar (15 reps per round)

• Athlete must perform a chest-and-thighs-to-ground burpee next to the barbell.
• Athlete then jumps laterally over the barbell (For RX - Both feet must clearly be off the ground when jumping over).
• No need to reach full extension before jumping.
• Step-over allowed for Novice but must clear the bar cleanly.
• If contact is made with bar a No-Rep will be given.  
• If a no rep is given the Athlete must perform the entire burpee again from either side of the bar
• Athletes must tag their partner when switching the working athlete.
• Partners can divide reps however they choose.

Scoring & Time Cap

• Time stops when the 4th round is completed.
• Total time is the final score or the total reps completed at the time cap
• Time cap 12 minutes

Workout Overview

AMRAP 9 Minutes – Complete as many rounds and reps as possible in 9 minutes.

Partners can split the work however they choose (one works while the other rests).

Workout Movements:

• 9 Cleans (135/95 lbs.) (Novice: 95/65 lbs.)
• 9 Box Jump Overs (24"/20") (Novice: Step or Jump 20"/16")
• 9 Pull-ups (Novice: Ring Rows)
• 9 Shoulder to Overhead (135/95 lbs.) (Novice: 95/65 lbs.)

Workout Flow

1. Cleans (9 reps per round)

• Barbell must start from the ground and be lifted to the front rack position.
• Full extension of the hips and knees at the top is required, with elbows forward of the barbell.
• Power cleans or squat cleans are allowed.
• Weight: 135/95 lbs. (Novice: 95/65 lbs.)
• Athletes must tag their partner when switching the working athlete.
• Partners can split reps as desired.

2. Box Jump Overs (9 reps per round)

• Athlete must jump onto and over the box, landing on the other side.
• Two-foot takeoff required for Rx.
• Two feet must make contact with the top of the box for both RX and Novice
• There is no need to stand up fully on the box.
• Height: 24"/20" (Novice: Step or Jump 20"/16")
• Athletes must tag their partner when switching the working athlete.
• Partners can split reps as desired.

3. Pull-ups (9 reps per round)

• Chin must clearly pass over the bar.
• Kipping, butterfly, or strict pull-ups allowed.
• Novice athletes perform Ring Rows.
• Novice athletes feet must have contact with with tape when performing reps
• Novice athletes must pull chest to rings while keeping knees and hips locked
• Athletes must tag their partner when switching the working athlete.
• Partners can split reps as desired.

4. Shoulder to Overhead (9 reps per round)

• Each rep begins with the barbell in the front rack position with hips and knees extended
• Any overhead movement is allowed: strict press, push press, push jerk, or split jerk.
• Athlete must reach full lockout overhead with elbows, hips, and knees extended.
• Barbell overhead position must be over or behind the frontal plane of the body.
• Weight: 135/95 lbs. (Novice: 95/65 lbs.)
• Athletes must tag their partner when switching the working athlete.
• Partners can split reps as desired.

Scoring

• Score is the total number of completed repetitions within 9 minutes.

Workout Overview

6 Rounds for Time with a 12-minute time cap.

Partner Workout: Partners alternate rounds (one works while the other rests).

Workout Structure:

• 6 Rounds (Alternating Partners):
  • 12 Kettlebell American Swings (53lb / 35lb, Novice: 35lb / 20lb)
  • 250m / 200m Row
  • 12 Single Kettlebell Overhead Step-Back Lunges (53lb / 35lb, Novice: 35lb / 20lb)

Workout Flow

1. Kettlebell American Swings (12 reps per round)

• The kettlebell must be swung overhead until arms are fully locked out and next to ears with the head of the kettlebell facing the ceiling 
• Hips and knees must fully extend at the top.
• Weight: 53lb / 35lb (Novice: 35lb / 20lb).
• Partners alternate full rounds.

2. Row (250m / 200m)

• Men row 250m, Women row 200m.
• Athlete must remain seated until the full distance is completed.
• Athletes must reset rower each round
• Partners alternate full rounds.

3. Single Kettlebell Overhead Step-Back Lunges (12 reps per round)

• Athlete holds the kettlebell overhead in one hand with arm locked.
• Step back into a lunge, ensuring the back knee touches the ground.
• Athlete must step up between each rep to full extension of knees and hips with arms locked and KB overhead
• Switch arms at the halfway point (6 reps per arm).
• Weight: 53lb / 35lb (Novice: 35lb / 20lb).
• Partners alternate full rounds.

Scoring

• Score is the total time to complete 6 rounds.
• If the 12-minute cap is reached, record rounds + reps completed.