SWEDEN Throwdown 2023

3 Rounds for time:
40 Cal bike erg
30 Worm Squats

Time cap: 12:00

Bike erg:
Teams will have two bikes per team.
Each bike needs to read 40 calories before the team advances to the worm.
Athletes may adjust the damper and seat height.
Athletes may not adjust the screen or handle bars in any way.

Worm Squats:
Athletes must all face forwards facing the crowd and clearly hold the worm on one shoulder (not across the back)
All four athletes must squat below parallel.
The rep is given when all athltetes reach hip extension at the top of the rep.

Substitutions:
Are allowed (but not required) at the end of each completed round of the workout, meaning there is two potential opportunities for subs here.
Substitutions will always take place in a designated area.

10 Minute AMRAP:
5 Rounds of:
12 Sync pull ups (2 athletes)
12 Lateral burpees over the worm (4 athletes)
Then, in any remaining time complete max rounds of:
12 Sync C2B pull ups (2 athletes)
12 Lateral burpees over the worm (4 athletes)


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.
SYNC: Both athletes will need to have their chin over 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.

C2B 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. 
SYNC: Both athletes will need to have their chest 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.

Lateral burpees over the worm:
The rep starts parallel to the worm with two athletes on each side. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the floor in the bottom position. Stepping and/or jumping back to the starting position are both permitted. The athlete does not need to use a two-foot takeoff but must perfrom a jump over the worm, meaning that both feet must be off the floor at the same time at some point. The rep is credited when both feet have touched the ground on the opposite side of the worm. 
SYNC: The synchronization is at the bottom of the rep, all athletes’ chest on the floor at the same time.

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the full 10 minutes.

For max load:
Clean + hang clean + hang clean

0:00-5:00: Male athletes
5:00-6:00: Transition
6:00-11:00: Female athletes

Tie-break: Your score for workout one will act as a tiebreak in this workout. Faster times for workout 1 will result in a better tiebreak score.

Clean:
The barbell begins on the ground and is lifted to the shoulders in one motion. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. A muscle, power or squat clean is permitted.

Hang clean:
Meets all the same requirements as the clean however the barbell may be lowered no further than the top of the knees and then moved to the shoulders in one motion.

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the lifts.

For Time:

50 Sync TTB (2 Athletes, any)
75 Sync Dual KB deadlifts 24/16kg (2 Athletes, male and female)

50 Sync TTB (2 Athletes, any)
75 Sync barbell shoulder to overhead 50/35kg (2 Athletes, male and female)

25 Sync TTB (4 Athletes)
25 Sync Dual DB hang power cleans 22.5/15kg (4 Athletes)

Time cap: 13:00

TTB:
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: Working 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.

KB deadlifts:
The kettlebells begin on the ground outside of the athletes feet, a sumo stance is not permitted. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s shoulders are inline with the center of the athletes body when viewed from profile.
Athletes are NOT permitted to use gymnastics grips while doing deadlifts.
SYNC: The rep is credited when both athletes reach the top of the movement at the same time. One athlete may complete the rep and wait at the top for their teammate.

Barbell 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 is lowered. The barbell must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.
SYNC: Both athletes must reach the lockout position together. If one athlete reaches lockout ahead of the other, they may hold the barbell overhead and wait for their partner.

DB hang power cleans:
The dumbbells are first lifted off the floor to the hang position, outside of the legs, sumo stance is not permitted, hips and knees extended. From there, the dumbbells may be lowered as low as needed but may not touch the floor and then moved to the shoulders in one motion. A squat clean is not permitted. The rep is credited when one head of each dumbbell is clearly on top of the athletes shoulders. Between reps, elbows must be locked at the bottom of the rep.
SYNC: The sync is at the top position. One athlete may complete the rep and wait at the top for their partner. 

Substitutions:
Are allowed (but not required) once the 75 sync KB deadlifts are completed and again once the 75 sync shoulder to overhead are completed, meaning there is two potential opportunities for subs here.
Substitutions will take place in a designated area.

For Time:
25 Sync front squats 70/50kg (4 athletes)
75 Cal ski erg (MM) + 60 cal row erg (FF)
25 Sync overhead squats 70/50kg (4 athletes)

Time cap: 8:00

Front squats:
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner. 

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

Cal Row:
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.

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.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner. 

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the full workout.

For Time:
25 Sync back squats 62.5/45kg (4 athletes)
75 Cal ski erg (MM) + 60 cal row erg (FF)
25 Sync front squats 62.5/45kg (4 athletes)

Time cap: 8:00

Back squats:
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the back-rack position. The hands MUST remain on the bar. The barbell is taken from the floor to start the movement. The rep is credited when the athlete’s hips and knees reach full extension.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

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

Cal Row:
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.

Front squats:
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the full 8 minutes.

FOR TIME:

All 4 athletes: 25 sync DB squats 22,5/15

Then

MM Ski 75 cals + FF Row 60 cals

Then

All 4 athletes: 25 sync DB squats 22,5/15

For Time:

Male athlete: 60 Double unders
Female athlete: 60 Double unders
45 Strict HSPU (split anyhow)

Male athletes: 60 Double unders
Female athlete: 60 Double unders 
6 Seated legless rope climbs (split anyhow)

Male athlete: 60 Single crossovers  
Female athlete: 60 Single crossovers 
6 Handstand walks (split anyhow)

Male athlete: 60 Single crossovers  
Female athlete: 60 Single crossovers 
21 Ring muscle ups (split anyhow)

Time cap: 13:00

Double unders:
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump. 

Single crossovers:
A rep will be counted every time there is a change from hands crossed to hands un-crossed and vice-versa. Counting begins once the hands cross and the rope passes successfully under the feet.

Strict HSPU:
The athlete kicks up into a handstand with arms, shoulders and hips locked out, and heels in contact with the wall. At the start and finish of each rep, only the heels may be touching the wall. At the bottom, the head must make contact with the ground. The rep is credited upon return to the starting position. Kipping is not allowed, any rep that is assisted by the hips or legs will be a no rep, only the heels may touch the wall during the rep.

Handstand Walk:
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

Seated legless rope climbs:
Each rep starts with the athlete seated on the floor bholding the rope. To initiate the rep there must be a clear lift of the heels before the athlete pulls themself off the floor. Once the heels have been lifted this is a standard legless rope climb where the athlete may only make contact with the rope with their hands and the feet may not make conact with the ground or rope during the ascent. At the top, one hand must touch the target (crossbeam).

Ring muscle ups:
The athlete begins by hanging from the rings, with arms fully extended and feet off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position. The athlete must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

Substitutions:
Are allowed (but not required) at the end of each completed round of the workout, meaning there is three potential opportunities for subs here.
Substitutions will take place in a designated area.

For Time:

As a MF pair:
120 Single unders (split anyhow)
45 Kipping HSPU (split anyhow)

As a MF pair:
120 Single unders (split anyhow)
12 Rope climbs (split anyhow)

As a MF pair:
120 Double unders (split anyhow)
6 Handstand walks (split anyhow)

As a MF pair:
120 Double unders (split anyhow)
9 Ring muscle ups (split anyhow)

Time cap: 13:00


Single Unders:
Each rep is credited when the rope has passed once under the athlete’s feet during one jump. A two footed jump is required, no speed steps.

Double unders:
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump. 

Handstand Push ups
The athlete kicks up into a handstand with arms, shoulders and hips locked out, and heels in contact with the wall. At the start and finish of each rep, only the heels may be touching the wall. At the bottom, the head must make contact with the ground. The rep is credited upon return to the starting position. 

Handstand Walk:
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

Ring muscle ups:
The athlete begins by hanging from the rings, with arms fully extended and feet off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position. The athlete must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

Substitutions:
Are allowed (but not required) at the end of each completed round of the workout, meaning there is three potential opportunities for subs here.
Substitutions will take place in a designated area.

For time - as MF pairs (split anyhow):

120 Single unders

30 Kipping handstand push ups w/abmat 

*Subs are allowed

120 Single unders 

6 Rope climbs 

*Subs are allowed

120 Double unders 

6 Handstand walks

*Subs are allowed

120 Double unders 

30 Toes to rings

8 Minute AMRAP:
Run 1000m
Max reps worm clean and jerks

Tiebreak: Time to complete the run and get back to the worm

Run:
Details of the run will be explained at the athlete briefing.

Clean and jerks:
The details of the worm clean and jerk will be explained at the athlete briefing. 

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the full 8 minutes.

8 Minute AMRAP:
Run 1000m
Max reps worm cleans to alternating shoulders

Time to complete the run and get back to the worm

Run:
Details of the run will be explained at the athlete briefing.

Cleans:
The details of the worm cleans will be explained at the athlete briefing. 

Substitutions:
There are no opportunities for subs in this workout. Choose 2M and 2F to complete the full 8 minutes.

8 minute AMRAP: 

1000m run 

Max reps worm cleans to alternating shoulders

Tiebreak: Time to complete the run and get back to the worm

For Time:
30 Sync bar muscle ups (2 athletes, any)
30 Sync box clear overs 60/50cm (2 athletes, male and female)
30 Sync snatch 70/50kg (2 athletes, male and female)
30 Worm thrusters (4 athletes)

Time cap: 9:00

Bar muscle ups:
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
SYNC: The synchronization is at the top of the rep. One athlete may complete the rep and wait at the top for their teammate. Elbows must maintain lockout and hands on the bar while waiting.

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.
SYNC: The synchronization is at the top of the rep. One athlete may complete the rep and wait at the top for their teammate.

Box clear overs:
The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and no part of the athletes body may make contact wit the box. The feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 
SYNC: The athletes do not need to jump at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

Thrusters:
The worm thrusters will be demonstrated at the athlete briefing.

Substitutions:
Are allowed (but not required) after the 30 box clear overs are complete, meaning there is one potential opportunity for subs here. 
Substitutions will take place in a designated area.

For Time:
45 Sync box jump overs 60/50cm (2 athletes, male and female)
30 Sync ground to overhead 62.5/45kg (2 athletes, male and female)
15 Bar muscle ups (1 athlete, any)
15 Worm thrusters (4 athletes)

Time cap: 9:00

Bar muscle ups:
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Ground to Overhead:
Every rep begins with the barbell on the ground. Any variation of a snatch or clean and jerk is permitted. The rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended, and the barbell directly over or slightly behind the middle of the body.
SYNC: The athletes need to be in the top position at the same time, athletes may wait in the overhead position for their team mates.

Box Jump Overs:
The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 
SYNC: The athletes do not need to jump at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

Thrusters:
The worm thrusters will be demonstrated at the athlete briefing.

Substitutions:
Are allowed (but not required) after the 30 ground to overhead are complete, meaning there is one potential opportunity for subs here.
Substitutions will take place in a designated area.

For time: 

45 Sync box jump overs (2 athletes, MF)  

30 Sync cleans (2 athletes, MF)

10 Bar muscle up (1 athlete, any)

10 Worm thrusters (4 athletes)

*Subs are allowed after 30 cleans