205 Throwdown

For Time:

10 Cleans

100m Run

8 Cleans

100m Run

6 Cleans

100m Run

4 Cleans

100m Run

2 Cleans

Male: 205-225-245-265-285

Female: 125-145-165-175-185

Time Cap: 10 mins

Workout Flow:

At the call of “3-2-1 Go” athletes will approach the bar (the first weight will be pre-loaded). Athletes will perform 10 cleans. Cleans can be performed as a power clean, split clean, squat clean or muscle clean as long as the below standards are met. Once athletes finish their 10th clean, they will proceed to the 100m run. The run will be performed as 50m down, around an object, and 50m back to their bar. Once the athlete returns to their bar, they will be responsible for loading their own plates. Once the plates are loaded for the next weight, the athlete will perform 8 cleans followed by a 100m run, then 6 cleans, 100m run, then 4 cleans, 100m, and finally 2 cleans. Once the final 2 cleans have been successfully completed time will be called and that will be the athlete’s score.

Clean:

- The barbell begins on the ground. 
- Cleans can be performed as a power clean, split clean, squat clean or muscle clean. 
- A deadlift followed by a hang clean is not permitted. 
-The barbell must come from the ground to the shoulder in one motion.
- The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
- Touch and go is permitted.

- 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.

Run

- Athletes will be required to run down 50m, around an object, and back 50m to their barbell 

For Time:

Three 2-minute intervals, followed by 1-minute of rest b/w each interval, then one 3-minute interval of: 

15m/10m Prowler Push Out

15m/10m Prowler Push Back (using low bar)

100 Lateral Burpees Over 6” Object

Time Cap: 12 minutes

*Score is time to complete 100 burpees or number of burpees completed after the 4th interval. 

*The sled has no additional weight added to it

*There is no tie break in this workout.

WORKOUT FLOW:

At the call of “3-2-1-Go” athletes will approach the prowler and push it down the track the prescribed distance (15m for the males, 10m for the females). Once the entire prowler crosses the respective 15/10m line, athletes can immediately begin pushing the sled back the same distance, this time using the low bar on the back of the prowler. In the time remaining, in the respective window, athletes will complete as many burpees until the time in the interval is up. At that point, athletes will rest 1:00. At the call of “3-2-1-Go” athletes will repeat the sequence detailed above for the second, third, and fourth interval or until 100 burpees are completed.

There will be a total of three 2 minute intervals followed by 1 minute of rest between each interval, then one 3 minute interval. 

MOVEMENT STANDARDS:

Prowler Push 

- Athletes must push the prowler using the uprights on the way down, and the low bar on the back of the prowler on the way back.

- The entire prowler must cross the designated line for the distance to be completed

Lateral Burpee Over 6” Object

- The burpees must be performed lateral to the object.

- Athletes may jump or step back to reach the bottom position. 

- Athletes may jump or step up

- The athlete MUST clearly jump over the object

- Both feet must be off the ground as the athlete passes over the object.

- Stepping over is NOT permitted.

- The athlete does NOT need to use a two-foot takeoff

- Touching the object (or knocking it over) on the jump is a “no rep.”

- There is no requirement to land with both feet at the same time.

- The rep is credited when both feet have touched the ground on the opposite side of the object.

- If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

For Time:

30’ OHWAL 50/35/H

30 HSW

30/21 cal row 

30’ HSW 

30’ OHWAL 50/35/H

* HSW and OHWAL must be completed in unbroken 15' sections. 

For Time:

1000m Row

For Time:

40 1-Arm DB Hang Clean and Jerk

40 Toes-to-Bar

80 Zues Rope Double Unders

30 1-Arm DB Shoulder to Overhead

30 Chest-to-Bar Pull-ups

60 Zues Rope Double Unders

20 1-Arm DB Snatch

20/14 Bar Muscle-up

DB: 70/50#

Time Cap: 20 mins 

For Time:

100 1-Arm DB Hang Clean and Jerk

50 Chin Over Bar Pull-up

150 Zeus Rope Single Under

75  1-Arm DB Shoulder-to-Overhead

50 Toes-to-bar

150 Zeus Rope Single Under

50 1-Arm DB Snatch

50 Chin Over Bar Pull-up

DB: 50/35#

Time Cap: 16 mins 

*Partners may split work up as needed

*1 partner works while the other partner rest 

Movement Standards:

1-Arm Hang Clean and Jerk

- After the dumbbell is lifted off the floor to a standing position, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. 
- From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. 
- Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. 
- The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. 
At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. 
- Once the athlete has reached lockout, the repetition will count. 
- Athletes may use two hands while lowering the dumbbell between reps but only one hand can be on the dumbbell when being lifted for the rep to count.
- If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
- Using gymnastics grip(s) to aid or assist in the movement in any way (i.e. wrapping gymnastics grip(s) in any way around the dumbbell) will be a “no-rep.”

1-Arm Shoulder to Overhead

- The dumbbell must be at the shoulders to begin the shoulder-to-overhead. 
- A strict 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 dumbbell is locked out overhead. 
- The arms, hips, and legs must be extended. 
- The center of the dumbbell must be over or slightly behind the center of the athlete’s body, with the feet in line.
- Using gymnastics grip(s) to aid or assist in the movement in any way (i.e. wrapping gymnastics grip(s) in any way around the dumbbell) will be a “no-rep.”

1-Arm Dumbell Snatch

- The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. 
- At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. 
- The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. 
- Athletes may use two hands while lowering the dumbbell between reps but only one hand can be on the dumbbell when being lifted for the rep to count.
- At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. 
- Touch-and-go is permitted.
- Using gymnastics grip(s) to aid or assist in the movement in any way (i.e. wrapping gymnastics grip(s) in any way around the dumbbell) will be a “no-rep.”

Toes to bar

- At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
- Both feet must come into contact with the bar at the same time, inside the hands.
- Athletes may wear hand protection (gymnastics-style grips, gloves, etc.)

Chin Over Bar Pull-up

- The athlete must start each rep with arms fully extended and feet off the ground. 
- Any style of pull-up or grip is permitted as long as the requirements are met. 
- The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 
- Athletes may wear hand protection (gymnastics-style grips, gloves, etc.)

Single Under

- The rope passes under the feet once for each jump.
- The rope must spin forward for the rep to count. 
- Only successful jumps are counted, not attempts.