Far East Throwdown 2023

For time of :

- 1.6k / 1.2k Echo Bike 

- Hand over hand pull (84’)

- 800m Run 

- Hand over hand pull (84’)

- 600m/400m Ski

- Hand over hand pull (92’)

* M 205lb/ F 160lb

* Time Cap : 16 minutes

For time of :

- 30/20 Cal Row  

- 40 Chest to bar

- 30 DB Snatch 70/50lb

- 40 Box Jump Overs 24/20inch

* Time Cap : 9 minutes

6 minutes

- Find Heavy 3 Overhead Squats

* From Ground

For time of :

- 30 Muscle ups / Bar Muscle ups

* Whenever Break, Run 100m

* Time Cap 9 minutes

For time of :

- 5 Rope Climbs

- 40 Deadlift 185/125lb

- 30/25 Handstand Push ups

- 4 Rope Climbs

- 30 Power Clean 185/125lb

- 20/15 Strict Handstand Push ups

- 3 Rope Climbs

- 20 Front Squats 185/125lb

- 10m Handstand Walk

* Time Cap : 21 minutes

3 rounds for time of :

- 15/10 Echo Bikes

- 20 Toes to bar

- 60’ Sandbag Bear-Hug Carry 200/150lb

* Time Cap 7 minutes

For time:

8 snatches 
Run 800 m 

Time cap: 6 minutes 

♀ 125 lb 
♂ 185 lb

For time: 

• 3,000-m Echo Bike
• Hand-over-hand pull (84 feet)
• 2,000-m Assault AirRunner
• Hand-over-hand pull (84 feet)
• 1,000-m SkiErg
• Hand-over-hand pull (92 feet)

Time cap: 30 minutes

♀ 180 lb 
♂ 225 lb

As many reps as possible in 3 minutes of:

5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds. 

♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box

For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 

Deadlifts
Dumbbell bench presses
Squat cleans

Time cap: 17 minutes

♀ 220-lb deadlifts, 60-lb dumbbells, 105-lb squat cleans 
♂ 295-lb deadlifts, 90-lb dumbbells, 145-lb squat cleans

For load:

Run 800 m
Max snatch

Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

For time:

20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row 
20 overhead squats

Time cap: 15 minutes (men); 16 minutes (women)

♀ 125 lb 
♂ 185 lb

3 rounds for time of:

15/10 Echo Bike calories 
20 toes-to-bars
60-foot sandbag bear-hug carry

Time cap: 6 minutes

♀ 150 lb 
♂ 200 lb

4 rounds for time, with one member at each station, of:

2.5K/2K Echo Bike*
800-m run*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks

Time cap: 28 minutes 

*Athletes must change stations every round.

♀ 150-lb sandbag 
♂ 200-lb sandbag

In MF pairs for 15 minutes, complete as many rounds and reps as possible of: 

3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65

*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.

♀ 65-lb thrusters 
♂ 95-lb thrusters

As a relay (F/M/F/M), complete:

(F1 and M1)

400-m sprint
10 dumbbell bench presses
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes

(F2 and M2)

400-m sprint
15 dumbbell bench presses
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes

Time cap: 16 minutes

♀ 60-lb dumbbells
♂ 90-lb dumbbells

5 rounds for time, in M/F pairs, of:

MF Pair 1 starts:

10/7 row calories
10 (each) synchro alternating dumbbell snatches (♂90 lb/♀60 lb)
15 (each) 24-inch box jumps, alternating

MF Pair 2 starts:

10/7 ski calories
20 (each) synchro alternating dumbbell snatches (♂70 lb/♀50 lb) 
10 (each) 30-inch box jumps, alternating

*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.

Time cap: 15 minutes

1 minute max-rep cleans (weight 1, lightest)
2 minutes rest

1 min max-rep cleans (weight 2)
2 minutes rest

1 min max-rep cleans (weight 3, heaviest)

♀ 195, 215, 235 lb
♂ 275, 295, 315 lb

For time:

15 Worm burpees
15 Worm squats  

Women complete 1 seated legless rope climb (each)
Men complete 10 strict chest-to-wall handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 3 rope climbs each
Men complete 20 handstand push-ups each

Switch

15 Worm burpees
15 Worm squats 

Time cap: 16 minutes