The Boxwolds Throwdown: Same Sex Pairs

TIE BREAKER MAX BIKE CALS

Part A:

8 minutes to establish a Max Complex:

• Clean, Front squat and Shoulder to Overhead

1 minute transistion

Part B:

Into for time (5 minute time cap):

• 80 Synchro Wall Balls (9/6kg)

Details:

Two score event.

• Part A - KGs
• Part B - Time (Reps + 5mins if not completed)

Clean, Front Squat and Shoulder to Overhead.
Time can be divided between the pair, anyhow.
The complex must be completed in one movement.
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, then a front squat must be performed. The hip crease must pass below the knees before fully extending at the top.
Finally 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.

Athletes may repeat the front squat or STOH within their attempt if they fail to complete it to the given standard as long as the barbell doesn’t touch the floor after the first clean.

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.

The clean-and-jerk weight must be confirmed with the judge in Kilograms.

The barbell must be loaded evenly on both sides.

Clips must be added before attempting the lift.

1 minute transition will be displayed on the timer.

Into, 5 minutes to complete 80 Synchro Wall Balls.

The ball starts on the ground.
Athletes may clean the ball into a squat position prior to attempting the 1st shot.
The ball must touch the appropriate target. The athletes must break parallel at the bottom.
Athletes must be synchronized at the bottom of the movement and can wait for their partner in the bottom position.

Male 9kg wall ball to 10 ft target, Female 6kg ball to 9ft target

Part A:

8 minutes to establish a Max Complex:

• Clean, Front squat and Shoulder to Overhead

1 minute transistion

Part B:

Into for time (5 minute time cap):

• 80 Synchro Wall Balls (9/6kg)

Details:

Two score event.

• Part A - KGs
• Part B - Time (Reps + 5minutes if not completed)

Clean, Front Squat and Shoulder to Overhead.
Time can be divided between the pair, anyhow.
The complex must be completed in one movement.
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, then a front squat must be performed. The hip crease must pass below the knees before fully extending at the top.
Finally 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.

Athletes may repeat the front squat or STOH within their attempt if they fail to complete it to the given standard as long as the barbell doesn’t touch the floor after the first clean.

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.

The clean-and-jerk weight must be confirmed with the judge in Kilograms.

The barbell must be loaded evenly on both sides.

Clips must be added before attempting the lift.

1 minute transition will be displayed on the timer.

Into, 5 minutes to complete 80 Synchro Wall Balls.

The ball starts on the ground.
Athletes may clean the ball into a squat position prior to attempting the 1st shot.
The ball must touch the appropriate target. The athletes must break parallel at the bottom.
Athletes must be synchronized at the bottom of the movement and can wait for their partner in the bottom position.

Male 9kg wall ball to 10 ft target, Female 6kg ball to 9ft target

Part A: 0 - 3minutes 

• 400m run for time.

Part B: 3 - 10minutes AMRAP

• 9 Deadlifts
• 6 Hang Power Cleans
• 3 STOH

(M 65kg / F 45kg)

Two score event:

A - Time

B - Reps

Details

400m Run

Athletes will begin outside the building in line with the shutter doors.

Athletes will have to make their way around the building in a clockwise direction.

Athletes will have 3minutes to complete this and will rest in the remaining time.

AMRAP of 9 Deadlifts, 6 Hang Power Cleans & 3 Shoulder to Overheads

Barbells will already be set with weight and clips.

On the sound of the timer at 3 minutes, Partner 1 will hang from a pull up bar whilst Partner 2 completes the complex.

The lifting complex can be broken anyhow.

However, partners can only switch after a full complex has been completed.

Reps are only counted when the other partner is hanging.

Weights M: 65kg and F: 45kg

Part A: 0 - 3minutes 

• 400m run for time.

Part B: 3 - 10minutes AMRAP

• 9 Deadlifts
• 6 Hang Power Cleans
• 3 STOH

(M 65kg / F 45kg)

Two score event:

A - Time

B - Reps

Details

400m Run

Athletes will begin outside the building in line with the shutter doors.

Athletes will have to make their way around the building in a clockwise direction.

Athletes will have 3minutes to complete this and will rest in the remaining time.

AMRAP of 9 Deadlifts, 6 Hang Power Cleans & 3 Shoulder to Overheads

Barbells will already be set with weight and clips.

On the sound of the timer at 3 minutes, Partner 1 will hang from a pull up bar whilst Partner 2 completes the complex.

The lifting complex can be broken anyhow.

However, partners can only switch after a full complex has been completed.

Reps are only counted when the other partner is hanging.

Weights M: 65kg and F: 45kg

AMRAP x 8 minutes

• Burpee Toes to Bar
• Max Calorie Row

This is a two score event:

Part 1.A = Total reps for Burpee Toes to Bar

Part 1.B = Calories on the rower.

Details

One partner works on the burpee toes to bar while the other partner accumulates calories on the rower.

Partners can swap at any point and as many times as they wish.

There is no need to tag each other, no need to work in any form of synchro, the partners work independently on their movements.

BURPEE TOES TO BAR - This movement begins with the burpee. Chest and hips must touch the ground and athletes must fully extend at the top. Toes must then touch the bar at the top. The toes to bar element can be preform strict or kipping. The rep is credited when the toes touch the bar.

ROWER CALS - The rower will be set to calories. The screen will not need to be touched or reset during the workout. The handles may not be touched until the timer has started. A timer will be set on the rower to record total calories.

AMRAP x 8 minutes

• Burpee Knees to Chest
• Max Calorie Row

This is a two score event:

Part 1.A = Total reps for Burpee Knees to Chest

Part 1.B = Calories on the rower.

Details

One partner works on the burpee knees to chest while the other partner accumulates calories on the rower.

Partners can swap at any point and as many times as they wish.

There is no need to tag each other, no need to work in any form of synchro, the partners work independently on their movements.

BURPEE KNEES TO CHEST - This movement begins with the burpees. Chest and hips must touch the ground and athletes must fully extend at the top. The knees must break the hip crease of the athlete. The knees to chest element can be preform strict or kipping.

ROWER CALS - The rower will be set to calories. The screen will not need to be touched or reset during the workout. The handles may not be touched until the timer has started. A timer will be set on the rower to record total calories.

Part A:

8 minutes to establish a Max Complex:

• Clean, Front squat and Shoulder to Overhead

1 minute transistion

Part B:

Into for time (5 minute time cap):

• 80 Synchro Wall Balls (6/4kg)

Details:

Two score event.

• Part A - KGs
• Part B - Time (Reps + 5minutes if not completed)

Clean, Front Squat and Shoulder to Overhead.
Time can be divided between the pair, anyhow.
The complex must be completed in one movement.
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, then a front squat must be performed. The hip crease must pass below the knees before fully extending at the top.
Finally 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.

Athletes may repeat the front squat or STOH within their attempt if they fail to complete it to the given standard as long as the barbell doesn’t touch the floor after the first clean.

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.

The clean-and-jerk weight must be confirmed with the judge in Kilograms.

The barbell must be loaded evenly on both sides.

Clips must be added before attempting the lift.

1 minute transition will be displayed on the timer.

Into, 5 minutes to complete 80 Synchro Wall Balls.

The ball starts on the ground.
Athletes may clean the ball into a squat position prior to attempting the 1st shot.
The ball must touch the appropriate target. The athletes must break parallel at the bottom.
Athletes must be synchronized at the bottom of the movement and can wait for their partner in the bottom position.

Male 6kg wall ball to 10 ft target, Female 4kg ball to 9ft target

Part A:

8 minutes to establish a Max Complex:

• Clean, Front squat and Shoulder to Overhead

1 minute transistion

Part B:

Into for time (5 minute time cap):

• 80 Synchro Wall Balls (6/4kg)

Details:

Two score event.

• Part A - KGs
• Part B - Time (Reps + 5minutes if not completed)

Clean, Front Squat and Shoulder to Overhead.
Time can be divided between the pair, anyhow.
The complex must be completed in one movement.
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, then a front squat must be performed. The hip crease must pass below the knees before fully extending at the top.
Finally 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.

Athletes may repeat the front squat or STOH within their attempt if they fail to complete it to the given standard as long as the barbell doesn’t touch the floor after the first clean.

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.

The clean-and-jerk weight must be confirmed with the judge in Kilograms.

The barbell must be loaded evenly on both sides.

Clips must be added before attempting the lift.

1 minute transition will be displayed on the timer.

Into, 5 minutes to complete 80 Synchro Wall Balls.

The ball starts on the ground.
Athletes may clean the ball into a squat position prior to attempting the 1st shot.
The ball must touch the appropriate target. The athletes must break parallel at the bottom.
Athletes must be synchronized at the bottom of the movement and can wait for their partner in the bottom position.

Male 6kg wall ball to 10 ft target, Female 4kg ball to 9ft target

Part A: 0 - 3minutes 

• 400m run for time.

Part B: 3 - 10minutes AMRAP

• 9 Deadlifts
• 6 Hang Power Cleans
• 3 STOH

(M 50kg / F 35kg)

Two score event:

A - Time

B - Reps

Details

400m Run

Athletes will begin outside the building in line with the shutter doors.

Athletes will have to make their way around the building in a clockwise direction.

Athletes will have 3minutes to complete this and will rest in the remaining time.

AMRAP of 9 Deadlifts, 6 Hang Power Cleans & 3 Shoulder to Overheads

Barbells will already be set with weight and clips.

On the sound of the timer at 3 minutes, Partner 1 will hang from a pull up bar whilst Partner 2 completes the complex.

The lifting complex can be broken anyhow.

However, partners can only switch after a full complex has been completed.

Reps are only counted when the other partner is hanging.

Weights M: 50kg and F: 35kg

Part A: 0 - 3minutes 

• 400m run for time.

Part B: 3 - 10minutes AMRAP

• 9 Deadlifts
• 6 Hang Power Cleans
• 3 STOH

(M 50kg / F 35kg)

Two score event:

A - Time

B - Reps

Details

400m Run

Athletes will begin outside the building in line with the shutter doors.

Athletes will have to make their way around the building in a clockwise direction.

Athletes will have 3minutes to complete this and will rest in the remaining time.

AMRAP of 9 Deadlifts, 6 Hang Power Cleans & 3 Shoulder to Overheads

Barbells will already be set with weight and clips.

On the sound of the timer at 3 minutes, Partner 1 will hang from a pull up bar whilst Partner 2 completes the complex.

The lifting complex can be broken anyhow.

However, partners can only switch after a full complex has been completed.

Reps are only counted when the other partner is hanging.

Weights M: 50kg and F: 35kg