Niederrhein Throwdown 2023 Finals

NT23 Finals

WORKOUT 1: Carry the Boat

40x 25m shuttle run (synchronized)
40x 25m sandbag-shuttle run (20-10kg) 
800m row
80 jumps/steps over box

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♀  10 kg sandbag, 20” box
♂  20 kg sandbag, 24” box

Time cap: 18 minutes

Workout flow

Both athletes start on their starting platform. After 3...2...1... they start with 40 reps of 25m synchronized shuttle sprints (back and forth counts as 1 rep).

After completing the 40 reps, they have to do another 40 reps of 25m shuttle run. This time athletes can divide the run as desired in a 'you go i go' manner. The person who is running has to carry a 20/10kg sandbag (all categories), the other person is resting.

After completing the sandbag shuttl runs, athletes move on to the rower, and row 800m in total. The distance can be divided as desired.

After the row, the athletes will move to the box and go for 80 box step- or jump-overs (all categories can choose to jump or step*). Reps can again be divided as desired.

After the last rep, both athletes sprint to their starting platform and the time is score. Not finished? Amount of reps is score.

Movement standards
(more details will follow during the briefing on Saturday/Sunday):

Synchronised shuttle run

- At least 1 foot of each athlete is making synchronized contact with the line each time the direction is changed (2 feet or 3 point contact is not obliged).

- If 1 athlete is faster, he/she has to wait for the other athlete on the line to move on, so stay synchronized while touching the line!

- Back and forth is 1 rep / Hin und zuruck ist 1 rep / Heen en terug is 1 rep !!!

Sandbag shuttle run:

- One athlete rests while the other athlete is performing sandbag shuttle runs

- You can carry the sandbag however you want (20kg for male teams, 10kg for female teams)

- You can change whenever you want, do not start rowing before the 25 reps are reached (already sitting on the rower is allowed)

- Back and forth is 1 rep / Hin und zuruck ist 1 rep / Heen en terug is 1 rep !!!

Row

- Athletes can split meters as they desire

- Do not start boxjumps before reaching 800m on the rower (standing beside the box is allowed)

Jumps/steps over box

- Several types of box jumps are allowed for all categories (stepping, jumping, bouncing)

- The athlete must have contact with both feet on the top of the box (so no jumping over without contact, or 1 foot contact)

- Crossed boxjump/step overs are also allowed (as long as you are going completely over the box)

- as the 80 reps are finished, BOTH athletes have to run to their start/finish platform to end the time.

- For each missing reps, a 1 second penalty will be added to the 18:00 min timecap (for example: 17 reps missed = 18:17 score)

NT23 Finals

WORKOUT 4: Clean, climb, conquer

For time

25  Sandbag cleans
25  Back squats
10  (Legless) rope climbs
 _________________________________

♀  45 kg sandbag, 55 kg barbell (from the floor), rope climbs (15ft)
♂  67.5 kg sandbag, 80 kg barbell (from the floor), legless rope climbs (15ft)

Time cap: 7 minutes

Workout variations

RX Teams

♀  45 kg sandbag, 55 kg barbell (from the floor), rope climbs (15ft)
♂  67.5 kg sandbag, 80 kg barbell (from the floor), legless rope climbs (15ft)

Scaled 

♀  30 kg sandbag, 35 kg barbell (from the floor), rope climbs (12ft)
♂  45 kg sandbag, 55 kg barbell (from the floor), rope climbs (12ft)

Workout flow

Both athletes start on their starting platform. After 3...2...1... both athletes start to work!

All movements can be split between athletes as desired.

First, athletes perform 25 reps of sandbag cleans. This is followed by 25 back squats. Back squats need to be started from the ground, meaning that each set of squats begins with a ground-to-overhead. After finishing the back squats, athletes need to perform 10 (legless) rope climbs.

After the last rope climb, athletes run back to their starting platform and the time is score,

NT23 Finals

WORKOUT 3: Flip the Leaderboard!

3 Intervals of  3:00 min on / 1:00 min off
For reps (Score A) and echo bike calories (Score B)*

1. Interval: Kettlebell hang to overhead
2. Interval: Axle bar deadlifts
3. Interval: Muscle ups

* Athletes can divide movements as they like.
Score A and Score B are each weighted 100%

_________________________________

♀ 2 x 16 kg kettlebell, 68 kg axle bar
♂ 2 x 24 kg kettlebell, 98 kg axle bar

Workout variations

RX Teams

♀ 2 x 16 kg kettlebell, 68 kg axle bar, muscle-ups
♂ 2 x 24 kg kettlebell, 98 kg axle bar, muscle-ups

Scaled and Masters 80+

♀ 2 x 12 kg kettlebell, 48 kg axle bar, pull-ups
♂ 2 x 16 kg kettlebell, 68 kg axle bar, pull-ups

Workout flow

Both athletes start on their starting platform. After 3...2...1... both athletes start to work!

One athlete starts at the kettlebell Hang to Overhead, the other athlete starts at the echo bike. Athletes can switch whenever and as often as desire.

The goal is to get as many calories as possible on the echo bike, as well as many reps as possible at the kettlebell hang to OH.

After the first 3 minute interval, there is a 1 minute break (don´t reset the echobike!)

After the 1 minute break, both athletes start to work again for the second interval, one athlete at the echo bike, the other athlete at the axle bar deadlifts. Again: athletes can switch whenever, and how often they desire.

After the second 3 minute interval, there is again a 1 minute break (don´t reset the echobike!)

After the 1 minute break both athletes start to work again for the third interval, one athlete at the echo bike, the other athlete at the bar muscle ups (RX) or pull ups (SC/MA) until the 3 minutes are over.

Score A is the combined amount of reps of the Kettlebell hang to overhead, axle bar deadlift, and bar muscle ups/pull ups.

Score B is the amount of calories at the echo bike

NOTE 1: If one athlete can´t perform a movement, let this person stay on the echo bike while the other athlete is performing the other movement.

NOTE 2: If both athletes can´t perform a movement, sell your soul at the echo bike and go for the highest score on this part of the workout! 

Movement standards
(more details will follow during the briefing on Saturday/Sunday):

Kettlebell hang to overhead

- Every set starts with a deadlift with the hips and knees completely extended at the top position. After the deadlift, athletes can start with their set of kettlebell hang to overhead.

- Kettlebell hang snatches & kettlebell hang clean and jerk are both allowed

- A rep counts if both kettlebells are completely overhead with a full extension of the knees, hips, shoulders and elbows

Axle bar deadlifts

- The same standard as for a 'regular' deadlift apply: knees and hips must be completely extended and shoulders behind the bar at the top of the lift

- Both mixed grip and overhand grip are allowed

- Gymnastic grips are allowed, straps are not allowed.

- The reps may be singled or completed in a bigger set. Bouncing the bar is not allowed

Bar muscle-ups (RX)

- The athlete is hanging on the bar with extended arms and can use a strict or kipping muscle up ('chicken winging' also counts as a rep)

- The rep is finished when both arms are extended and the shoulders are in front of the bar

- Note: if you can't perform bar muscle-ups: go as hard as possible on the echobike!

Pull ups (SC/MA)

- The athlete is hanging on the bar with extended arms, and can use a strict or kipping pull up (butterfly pull ups are not allowed. If you can perform a butterfly pull up, you can save it for another year's RX division!)

- Overhand grip or chin up grip are not allowed

- The rep counts as the chin is over the bar (make sure that your judge can clearly see that the chin is over the bar)

- Note: If you can´t perform pull ups: go as hard as possible on the echobike!

Echobike:

- Nothing to say about this one: give it your all.

- Don´t reset the bike, this will result in a loss of all your biked calories.

Note:

This WOD will have 2 scores, a lot can change on the leaderboard. Top 8 of each Scaled and RX division will perform a 4th final WOD to decide who is on the podium of the Niederrhein Throwdown 2023.

The Masters are done after this workout

NT23 Finals

WORKOUT 3: Flip the Leaderboard!

3 Intervals of  3:00 min on / 1:00 min off
For reps (Score A) and echo bike calories (Score B)*

1. Interval: Kettlebell hang to overhead
2. Interval: Axle bar deadlifts
3. Interval: Muscle ups

* Athletes can divide movements as they like.
Score A and Score B are each weighted 100% _________________________________

♀ 2 x 16 kg kettlebell, 68 kg axle bar
♂ 2 x 24 kg kettlebell, 98 kg axle bar

Workout variations

RX Teams

♀ 2 x 16 kg kettlebell, 68 kg axle bar, muscle-ups
♂ 2 x 24 kg kettlebell, 98 kg axle bar, muscle-ups

Scaled and Masters 80+

♀ 2 x 12 kg kettlebell, 48 kg axle bar, pull-ups
♂ 2 x 16 kg kettlebell, 68 kg axle bar, pull-ups

Workout flow

Both athletes start on their starting platform. After 3...2...1... both athletes start to work!

One athlete starts at the kettlebell Hang to Overhead, the other athlete starts at the echo bike. Athletes can switch whenever and as often as desire.

The goal is to get as many calories as possible on the echo bike, as well as many reps as possible at the kettlebell hang to OH.

After the first 3 minute interval, there is a 1 minute break (don´t reset the echobike!)

After the 1 minute break, both athletes start to work again for the second interval, one athlete at the echo bike, the other athlete at the axle bar deadlifts. Again: athletes can switch whenever, and how often they desire.

After the second 3 minute interval, there is again a 1 minute break (don´t reset the echobike!)

After the 1 minute break both athletes start to work again for the third interval, one athlete at the echo bike, the other athlete at the bar muscle ups (RX) or pull ups (SC/MA) until the 3 minutes are over.

Score A is the combined amount of reps of the Kettlebell hang to overhead, axle bar deadlift, and bar muscle ups/pull ups.

Score B is the amount of calories at the echo bike

NOTE 1: If one athlete can´t perform a movement, let this person stay on the echo bike while the other athlete is performing the other movement.

NOTE 2: If both athletes can´t perform a movement, sell your soul at the echo bike and go for the highest score on this part of the workout! 

Movement standards
(more details will follow during the briefing on Saturday/Sunday):

Kettlebell hang to overhead

- Every set starts with a deadlift with the hips and knees completely extended at the top position. After the deadlift, athletes can start with their set of kettlebell hang to overhead.

- Kettlebell hang snatches & kettlebell hang clean and jerk are both allowed

- A rep counts if both kettlebells are completely overhead with a full extension of the knees, hips, shoulders and elbows

Axle bar deadlifts

- The same standard as for a 'regular' deadlift apply: knees and hips must be completely extended and shoulders behind the bar at the top of the lift

- Both mixed grip and overhand grip are allowed

- Gymnastic grips are allowed, straps are not allowed.

- The reps may be singled or completed in a bigger set. Bouncing the bar is not allowed

Bar muscle-ups (RX)

- The athlete is hanging on the bar with extended arms and can use a strict or kipping muscle up ('chicken winging' also counts as a rep)

- The rep is finished when both arms are extended and the shoulders are in front of the bar

- Note: if you can't perform bar muscle-ups: go as hard as possible on the echobike!

Pull ups (SC/MA)

- The athlete is hanging on the bar with extended arms, and can use a strict or kipping pull up (butterfly pull ups are not allowed. If you can perform a butterfly pull up, you can save it for another year's RX division!)

- Overhand grip or chin up grip are not allowed

- The rep counts as the chin is over the bar (make sure that your judge can clearly see that the chin is over the bar)

- Note: If you can´t perform pull ups: go as hard as possible on the echobike!

Echobike:

- Nothing to say about this one: give it your all.

- Don´t reset the bike, this will result in a loss of all your biked calories.

Note:

This WOD will have 2 scores, a lot can change on the leaderboard. Top 8 of each Scaled and RX division will perform a 4th final WOD to decide who is on the podium of the Niederrhein Throwdown 2023.

The Masters are done after this workout

NT23 Finals

WORKOUT 2: Who is the Wall King?

Complete as many reps as possible in 12 minutes of:

60  Partner wallball shots
40  DB front rack lunges
10  Synchronized wall walks

30   Partner wallball shots
20   DB front rack lunges
  5   Synchronized wall walks

Remaining time: Max. reps handstand push-ups

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♀  6 kg wallball, 2 x 15 kg dumbbell, regular HSPU (abmat only)
♂  9 kg wallball, 2 x 22.5 kg dumbbell, strict HSPU (abmat only)

Workout variations

RX Teams

♀  6 kg wallball, 2 x 15 kg dumbbell for frontrack lunges, regular wall walks, regular HSPU (abmat only)
♂  9 kg wallball, 2 x 22.5 kg dumbbell for frontrack lunges, regular wall walks, strict HSPU (abmat only)

Scaled and Masters 80+

♀  4 kg wallball, 2 x 10 kg dumbbell for suitcase lunges, half wall walks, wall-facing shoulder taps
♂  6 kg wallball, 2 x 15 kg dumbbell for suitcase lunges, half wall walks, wall-facing shoulder taps

Workout flow

Both athletes start on their starting platform. After 3...2...1... they start with 60 Partner wallballs (alternating, till 60 reps are reached).

After the wallball shots, athletes will do 40 lunge steps with 2 dumbells (steps are on the place, forward lunges), dividing the reps as they desire.

After the lunges, athletes move back to the wall and perform 10 synchronized wallwalks/half wallwalks.

Repeat this at 30-20-5, if there is time left, athletes perform a maximum amount reps of a handstand push-up variation (Scaled/Masters: wall-facing shoulder taps at wallwalk line: L+R = 1 rep).

No splittime, just the amount of reps will be your score! 

Movement standards
(more details will follow during the briefing on Saturday/Sunday):

Partner Wallballs

- Alternating, till 60 reps are reached.

- You may choose to do alternating single reps (slower option), or do alternating reps without the ball touching the ground.

- Squat below parallel

- Wallball completely over the line! (don't try to search for the limit, better throw a few CM higher to be sure your judge will not ´no rep ́ you).

- Please be careful with dropping the ball after a set, as other athletes might be performing wall walks in the lane next to you. Be careful and watch out for each other

Wall walks/Half Wall walks

Every rep begins with both athletes lying down, with their chest, feet and thighs touching the ground.

- At the start and finish of each rep, both hands must be make contact with the front tape line. 

- After walking to the wall, both athletes must touch the back tape line at the same time (if 1 athlete moves faster, he/she has to wait on the other athlete until both are on the line)

- Every rep ends with both athletes lying down, with their chest, feet, and thighs touching the ground and their hands in contact with the front tape line

- Think about finishing the last rep, a lot of no reps will be made on the last rep when athletes leave the wall too early

Tape line RX: 145cm to 25cm

Tape line SC/MA: 145cm to 72.5cm

Frontrack/Suitcase Lunges:

- Start with picking up both dumbbells (RX = Frontrack hold, SC/MA = Suitcase hold)

- During the lunge step, one knee must make contact with the floor. Stepping back up must be performed in one movement. After stepping back up, the athlete must show full extension in their hips and knees before starting the next rep.

- Reps must be alternating between the left and right legt

- Athletes can splits reps as they desire

Strict HSPU (RX Male)

- The arms must be fully extended and in line with the body before the athlete may descend

- Move down and touch the Ab-mat, push yourself back up (STRICT) without using a kipping movement

- Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body

Standard: Ab-Mat only, so no plates on the side

Regular HSPU (RX Female)

- The arms must be fully extended and in line with the body before the athlete may descend

- Move down and touch the Ab-mat, push yourself back up, the athlete may use the strict AND kipping variation

- Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body

Standard: Ab-Mat only, so no plates on the side

Wall-facing shoulder taps on wallwalk line (Scaled&Masters):

- The athlete starts in the same position as the half wallwalk start position

- The athlete will perform a half wallwalk till he/she touches the line

- At the line the athlete will perform alternating shoulder taps (left + right will count as 1 rep)

- The athlete has to WALK back and finish the set with the half wall walk standard, so lying down, with their chest, feet, and thighs touching the ground and their hand making contact with the front tape line

- If the half wall walk standards are not performed, the complete set will be counted as a no rep.

Note:

We made everything as easy as possible for the judges, all wallwalk standards are made that touching the line will be enough. Make sure you show your judge that you clearly touch the line to prevent discussions about a centimeter!