Double Trouble Throwdown 2023 - FINALS

Reps of Fury
Intermediate:
 
1A. AMRAP 14
20 Toes 2 Bar 
20 Syncho Sit Ups
20 Synchro MB squats
20 Chest 2 bar Pull Ups

into

1B. 2 min MAX Handstand push ups

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the pull up rig and perform the toes 2 bar. After a total of 20 reps (divided, however, you desire, with 1 athlete moving at a time) the athletes move to the first square to perform the synchronized sit ups. After performing 20 reps both athletes perform synchronized medicineball squats and can then move on to the set of 20 chest 2 bar pull ups which can be divided however you desire (with 1 athlete moving at the time). When the athletes complete a round with time remaining, they start a new round on the toes to bar, and continue in the same fashion until 14 minutes have elapsed. The teams score will be the total number of rounds and repetitions completed at the time cap. Immediately after the 14 minutes elapse, proceed to workout 1B, 2 minutes of max HSPU.

Reps of Fury
Beginner:

1A. AMRAP 14
20 Leg Raises 
20 Syncho Sit Ups
20 Synchro MB squats
20 Pull Ups

into

1B. 2 min MAX Hand Release Push Ups

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the pull up rig and perform the leg raises. After a total of 20 reps (divided, however, you desire, with 1 athlete moving at a time) the athletes move to the first square to perform the synchronized sit ups. After performing 20 reps both athletes perform synchronized medicineball squats and can then move on to the set of 20 pull ups which can be divided however you desire (with 1 athlete moving at the time). When the athletes complete a round with time remaining, they start a new round on the toes to bar, and continue in the same fashion until 14 minutes have elapsed. The teams score will be the total number of rounds and repetitions completed at the time cap. Immediately after the 14 minutes elapse, proceed to workout 1B, 2 minutes of max hand release push ups

Reps of Fury
Intermediate:
 
1A. AMRAP 14
20 Toes 2 Bar 
20 Syncho Sit Ups
20 Synchro MB squats
20 Chest 2 bar Pull Ups

into

1B. 2 min MAX Handstand push ups

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the pull up rig and perform the toes 2 bar. After a total of 20 reps (divided, however, you desire, with 1 athlete moving at a time) the athletes move to the first square to perform the synchronized sit ups. After performing 20 reps both athletes perform synchronized medicineball squats and can then move on to the set of 20 chest 2 bar pull ups which can be divided however you desire (with 1 athlete moving at the time). When the athletes complete a round with time remaining, they start a new round on the toes to bar, and continue in the same fashion until 14 minutes have elapsed. The teams score will be the total number of rounds and repetitions completed at the time cap. Immediately after the 14 minutes elapse, proceed to workout 1B, 2 minutes of max HSPU.

Reps of Fury
Beginner:

1A. AMRAP 14
20 Leg Raises 
20 Syncho Sit Ups
20 Synchro MB squats
20 Pull Ups

into

1B. 2 min MAX Hand Release Push Ups

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the pull up rig and perform the leg raises. After a total of 20 reps (divided, however, you desire, with 1 athlete moving at a time) the athletes move to the first square to perform the synchronized sit ups. After performing 20 reps both athletes perform synchronized medicineball squats and can then move on to the set of 20 pull ups which can be divided however you desire (with 1 athlete moving at the time). When the athletes complete a round with time remaining, they start a new round on the toes to bar, and continue in the same fashion until 14 minutes have elapsed. The teams score will be the total number of rounds and repetitions completed at the time cap. Immediately after the 14 minutes elapse, proceed to workout 1B, 2 minutes of max hand release push ups

Amphibians
Intermediate

For Time: TC 30 min
1k Partner Run
100m Partner Swim
30 Synchro Burpees to plate
100m Partner Swim
60 Air Squats (1 moving)
100m Partner Swim
30 Synchro Burpees to plate
100m Partner Swim

This workout begins with all athletes standing outside for the run. After the call of “3, 2, 1…go”, both partners start their 1k run. Athletes do not have to run together, but after the 1k run, the first athlete can only jump in the water when their partner has finished the run. Both athletes jump in the water and start swimming. After swimming 100m, the athletes both need to get out of the water and they can start their 30 synchronized burpees. After the burpees, both athletes jump in the water and start on their second 100m swim. When both athletes are out of the water, 1 athlete may start with the 60 air squats (one person moving at a time, divided however). When the 60 squats are completed, the athletes jump in the water to start their third, 100m swim. When completed athletes perform another set of 30 synchronized burpees and after completing those they jump in the water for their fourth and last 100m swim. As soon as both athletes get out of the pool the workout will be completed. The team's score is the time it takes to complete this workout or the amount of reps at the cut-off. Every time after the burpees and air squats there will be a tiebreak time. 

Amphibians
Beginner

For Time: TC 30 min
1k Partner Run
100m Swim (Partner A)
30 Synchro Burpees to plate
100m Swim (Partner B)
60 Air Squats (1 moving)
100m Swim (Partner A)
30 Synchro Burpees to plate
100m Swim (Partner B)

This workout begins with all athletes standing outside for the run. After the call of “3, 2, 1…go,’’ both partners start their 1k run. Athletes do not have to run together, but after the 1k run the first athlete can only jump in the water when their partner has finished the run. Partner A jumps in the water and starts swimming. After swimming 100m, the athlete needs to get out of the water before they move to their 30 synchronized burpees. After the burpees partner B jumps in the water and starts the second 100m swim. When completed, the athlete gets out of the water and 1 athlete may start with the 60 air squats (one person moving at a time, divided however). When the 60 squats are completed, partner A jumps back in the pool and swims 100m. When the athlete is out of the water both athletes start on their last round of 30 synchronized burpees. When completed partner B jumps in the pool one last time for the 100m swim. As soon as the athlete is out of the pool the workout will be completed. The athlete's score is the time it takes to complete this workout or the amount of reps at the cut-off. Every time after the burpees and air squats there will be a tiebreak time. 

Duo Delight
Intermediate

For Time: TC 11 min
10 Partner Deadlifts 315lbs
100 Double Unders
8 Partner Deadlifts 315lbs
80 Double Unders
6 Partner Deadlifts 315lbs
60 Double Unders
4 Partner Deadlifts 315lbs
40 Double Unders
2 Partner Deadlifts 315lbs
20 Double Unders
Buy out: 10M HS Walk -> Run to finish

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the barbell and start the 10 partner deadlifts. After performing the 10 reps one of the athletes moves to the first mat to perform 100 double unders. These can be divided between the partners however they desire. After completing, the athletes move back to the barbell and perform 8 partner deadlifts, then 80 double unders, and so on. Lastly, the athletes move to the handstand walk line and start on the handstand walk. One athlete moving at a time. After completing the 10M they run to the finish line. The team's score is the time it takes to complete this workout or the amount of reps at the cut-off. After each set of double unders a tiebreak will be noted.

Duo Delight
Beginner

For Time: TC 11 min
10 Partner Deadlifts 315lbs
100 Single Unders
8 Partner Deadlifts 225lbs
80 Single Unders
6 Partner Deadlifts 225lbs
60 Single Unders
4 Partner Deadlifts 225lbs
40 Single Unders
2 Partner Deadlifts 225lbs
20 Single Unders
Buy out: 10M Syncho Bear Crawl -> Run to finish

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the barbell and start the 10 partner deadlifts. After performing the 10 reps one of the athletes moves to the first mat to perform 100 single unders. These can be divided between the partners however they desire. After completing, the athletes move back to the barbell and perform 8 partner deadlifts, then 80 single unders, and so on. Lastly the athletes move to the bearcrawl line and start on the bearcrawl. Both athletes moving at the same time. After completing the 10M they run to the finish line. The teams score is the time it takes to complete this workout or the amount of reps at the cut-off. After each set of single unders a tiebreak will be noted.

Kettlebell Gauntlet
Intermediate

For Time: TC 16 min
20 Synchro KB Goblet Squats
50 Cal Assault Bike (1 moving)
20 Synchro Box Jumps 30"/24"
50 Cal Assault Bike (1 moving)
20 Synchro KB Lunges
50 Cal Assault Bike (1 moving)
20 Synchro AKBS
Sprint to the end
KBs: 53/35lbs

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1…go” athletes may start with the synchronized goblet squats. After completing 20 reps the athletes move to the assault bike where they must bike 50 calories in total (divided, however). After completing the 50 calories the athletes move to the boxes and perform 20 synchronized box jumps. When completed the athletes move back to the bike to bike 50 calories (divided, however). After completing the 50 calories the athletes move back to the KBs to perform the 20 synchronized KB lunges. After completion, they move back to the bike for their last round of 50 calories (divided, however). After the bike, the athletes move back to the KBs one last time to perform 20 synchronized kettlebell swings and then sprint to the finish line. The team's score is the time it takes to complete this workout or the amount of reps at the cut-off.

Kettlebell Gauntlet
Intermediate

For Time: TC 16 min
20 Synchro KB Goblet Squats
40 Cal Assault Bike (1 moving)
20 Synchro Box Jumps 24"/20" (step up allowed)
40 Cal Assault Bike (1 moving)
20 Synchro KB Lunges
40 Cal Assault Bike (1 moving)
20 Synchro AKBS
Sprint to the end
KBs: 35/26lbs

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1…go” athletes may start with the synchronized goblet squats. After completing 20 reps the athletes move to the assault bike where they must bike 40 calories in total (divided, however). After completing the 40 calories the athletes move to the boxes and perform 20 synchronized box jumps. When completed the athletes move back to the bike to bike 40 calories (divided, however). After completing the 40 calories the athletes move back to the KBs to perform the 20 synchronized KB lunges. After completion, they move back to the bike for their last round of 40 calories (divided, however). After the bike, the athletes move back to the KBs one last time to perform 20 synchronized kettlebell swings and then sprint to the finish line. The team's score is the time it takes to complete this workout or the amount of reps at the cut-off. 

Lift-A-Thon
Beginner & Intermediate

For total Load
1RM Snatch
5RM Deadlift

This workout starts with one athlete per team standing behind their barbell. After the call of “3, 2, 1… go,” the athlete may move to their barbell and perform the workout. Each athlete has 20 seconds to complete a lift and a 10-second transition time to the next athlete. The athlete does not have a limited number of attempts within the 20 seconds window... Each movement goes on for 3 rounds. After the 3 rounds of the Snatch, we immediately move to the 5RM Deadlift. The athlete may use the assistance of their partner to change the load. For this workout, the heaviest weight successfully lifted will be the athlete's score.

Velocity Dash

E2MOM for 4 rounds (8min CAP) -> each round 2 teams get eliminated

This workout is a sprint workout where the two slowest teams get eliminated each round. This workout consists of 4 rounds of every 2 minutes on the minutes. The first round all 8 teams will sprint. Two will get eliminated and then 6 teams will compete against each other. After the second round the two slowest teams will get eliminated again and so on.  This workout begins with both athletes standing behind the line. After the call of “3, 2, 1…go” athlete A will jump over the first box, perform a burpee, get over the second boxes, run around the cone, perform a burpee, get over the boxes, jump over the box and tap athlete B. Who will perform the same obstacle course.

Intermediate: 24" box & 48" box
Beginner: 20" box & 40" box