The Amsterdam Throwdown 2024 FINALS

FOR TIME
Timecap 19min

1000m Ski-Erg (shared)
50 Boxjump overs @24”/20” (shared) 
25 sync. Push presses 

800m Ski-Erg (shared)
40 Boxjump overs @24”/20” (shared) 
20 sync. Frontsquats

600m Ski-Erg (shared) 
30 Boxjump overs @24”/20” (shared) 
15 sync. Thrusters

MM = 45/40kg
MF = 42,5/30kg
FF = 32,5/30kg

*Rebounding boxjumps isn't allowed!

FOR TIME

3000-2000-1000m Bike erg
Female: 2700-1800-900m
30-20-10 DB thrusters @2x22,5/15kg 
30-20-10 burpees over 1m line

FOR TIME
Timecap 19min

3000-2000-1000m Bike-erg
30-20-10 Dumbbell Thrusters @2x22,5
30-20-10 Line facing burpees 

FOR TIME
Timecap 12min

16 shuttle runs 
8 Ropeclimbs 
4 lanes dumbbell farmers lunges @2x15kg 

12 shuttle runs 
6 ropeclimbs 
2 lanes dumbbell frontrack lunges @2x15kg 

8 shuttle runs 
4 ropeclimbs 
1 lane dumbbell overhead walking lunges @2x15kg 

*1 shuttle run = back&forth
**1 lane = 7,5m (1 rep per 2,5)

FOR TIME
Timecap 19min

3000-2000-1000m Bike-erg
Female: 2700-1800-900m

30-20-10 Dumbbell Thrusters @2x22,5/15kg  
30-20-10 Line facing burpees 

WOD 1A

12 min AMRAP 

Max calories bike-erg 

WOD 1B 

12 min AMRAP 

12 Worm thrusters (3 athetes)
12 Burpees over the worm (3 athletes)

Add the 2 scores together.
Workout 1B is at the same time as workout 1A. After each completed round of 12 thrusters and 12 burpees the team needs to switch one athlete back to the bike-erg. The order of switching needs to be M1-F1-M2-F2. So everyone will have to bike at least once.

WOD 1A

12 min AMRAP 

Max calories bike-erg 

WOD 1B 

12 min AMRAP 

9 Worm thrusters (3 athetes)
9 Burpees over the worm (3 athletes)

Add the 2 scores together.
Workout 1B is at the same time as workout 1A. After each completed round of 9 thrusters and 9 burpees the team needs to switch one athlete back to the bike-erg. The order of switching needs to be M1-F1-M2-F2. So everyone will have to bike at least once.

FOR TIME
Timecap 8min

24 Calories bike-erg 
24 chest to bar pull-ups 
24 Boxjump overs @20” 
16 Lanes D-ball carry @50kg

12 Calories bike-erg 
12 chest to bar pull-ups  
12 Boxjump overs @20” 
8 Lanes D-ball carry @50kg 

* During all the movements the athletes are wearing a 6kg weightvest
* 1 lane = 7,5m (1 rep per lane)

3 min AMRAP 

Max Snatches @55/37,5kg
(short barbell) 

-1 min rest 

4 min AMRAP

12 Chest to bar pull-ups (shared) 
6 lanes D-ball carry @70/50kg (shared)

FOR TIME
Timecap 3min

15 Snatches @82,5/55kg

-1:00 rest 

FOR TIME
Timecap 4min

9*7*5* Ring muscle ups
Female: 7*5*3*

*After each set of ring muscle-ups: 15m Handstand walk

FOR TIME
Timecap 3min

15 Snatches @75kg 

-1:00 rest 

FOR TIME
Timecap 4min

9*7*5* Bar Muscle ups
After each set of bar muscle up = 15m Handstand walk

FOR TIME
Timecap 3min

15 Snatches @75/50kg 

-1:00 rest 

FOR TIME
Timecap 4min

9*7*5* Bar Muscle ups
Female: 7*5*3* reps
After each set of bar muscle up = 15m Handstand walk

PART A
3 min AMRAP: MM

Max Snatches @82,5kg

1:00 rest

3 min AMRAP: FF

Max Snatches @55kg

1:00 rest

PART B

6 min AMRAP: MM

12 Ring muscle ups
30m Handstand walk (4 x 7.5m lanes > every 2,5m = 1 rep)

1:00 rest

6 min AMRAP : FF

8 Ring muscle ups
30m Handstand walk (4 x 7.5m  lanes > every 2,5m = 1 rep)

Only 1 athlete working at all times. HS walk in 2,5m segments. 

PART A
3 min AMRAP: MM

Max Snatches @75kg

1:00 rest

3 min AMRAP: FF

Max Snatches @50kg

1:00 rest

PART B

6 min AMRAP: MM

12 Bar muscle ups
30m Handstand walk (4 x 7.5m lanes > every 2,5m = 1 rep)

1:00 rest

6 min AMRAP : FF

8 Bar muscle ups
30m Handstand walk (4 x 7.5m  lanes > every 2,5m = 1 rep)

Only 1 athlete working at all times. HS walk in 2,5m segments. 

4 ROUNDS FOR TIME
Timecap 8min 

9 sync. D-ball squats @50/30kg (on shoulder/back)
12 Kipping HSPU on abmat (shared) 
15/12 Cal bike-erg (Both)

4 ROUNDS FOR TIME
Timecap 8min

32/24 Double-unders heavy rope
16 Toes to bars
8 Power cleans @70/47,5kg  

4 ROUNDS FOR TIME
Timecap 8min

32 Double unders heavy rope
16 toes to bars 
8 Power cleans @60kg 

6 ROUNDS FOR TIME
Timecap 13min

6 Front squats @60kg 
6 strict HSPU (with abmat)
12 Calories ski-erg

4 ROUNDS FOR TIME
Timecap 8min

32/24 Double unders heavy rope
16 toes to bars 
8 Power cleans @60/40kg 

8 ROUNDS FOR TIME
Timecap 14min

20 sync. toes to bars (MF pair) 
15 sync Boxjump overs @24”/20”
10 sync. Hang power cleans @70/47,5kg 

Pairs will alternate after completing a full round. So each pair will do 4 rounds total. 

8 ROUNDS FOR TIME
Timecap 14min

16 sync. toes to bars (MF pair) 
12 sync Boxjump overs @24”/20”
8 sync. Hang power cleans @60/40kg 

Pairs will alternate after completing a full round. So each pair will do 4 rounds total. 

4 ROUNDS FOR TIME
Timecap 12min 

64 Double unders (shared)
24 Toes to bar (shared)
16 Hang power cleans @60/40kg (shared)

FOR TIME
Timecap 12min

16 shuttle runs
8 Rope-climbs 
4 Lanes Dumbbell Farmers lunges @2x30/22,5kg 

12 shuttle runs 
6 Rope climbs
2 Lanes Dumbbell Frontrack lunges @2x30/22,5kg 

8 shuttle runs 
4 Rope climbs 
1 Lane Dumbbell Overhead walking lunges @2x30/22,5kg 

*1 shuttle run = back&forth
**1 lane = 7,5m (1 rep per 2,5m)

FOR TIME
Timecap 12min

16 shuttle runs 
8 Ropeclimbs 
4 lanes dumbbell farmers lunges @2x22,5kg 

12 shuttle runs 
6 ropeclimbs 
2 lanes dumbbell frontrack lunges @2x22,5kg 

8 shuttle runs 
4 ropeclimbs 
1 lane dumbbell overhead walking lunges @2x22,5kg 

*1 shuttle run = back&forth
**1 lane = 7,5m (1 rep per 2,5m)

FOR TIME
Timecap 19min

2700-1800-900m Bike-erg 
30-20-10 Thrusters @30kg
30-20-10 Burpees over the bar

FOR TIME
Timecap 12min

16 shuttle runs 
8 Ropeclimbs 
4 lanes dumbbell farmers lunges @2x22,5/15kg 

12 shuttle runs 
6 ropeclimbs 
2 lanes dumbbell frontrack lunges @2x22,5/15kg 

8 shuttle runs 
4 ropeclimbs 
1 lane dumbbell overhead walking lunges @2x22,5/15kg 

*1 shuttle run = back&forth
**1 lane = 7,5m (1 rep per 2,5m)

FOR TIME
Timecap 19min

2 Rounds 

8 shuttle runs synchronized
8 Rope Climbs shared
4 Lanes sync. dumbbell farmers lunges @2x 30/22,5kg 

2 Rounds  

8 shuttle runs synchronized
8 Rope Climbs shared
2 Lanes sync. dumbbell front rack walking lunges @2x 30/22,5kg  

2 Rounds 

8 shuttle runs synchronized
8 Rope Climbs shared
1 Lane sync. dumbbell regionals walking lunges @2x 30/22,5kg 

-MF pairs alternate full rounds 
-Minimum work requirement of 2 rope climbs for each athlete in each round

FOR TIME
Timecap 19min

2 Rounds 

8 shuttle runs synchronized
8 Rope Climbs shared
4 Lanes sync. dumbbell farmers lunges @22,5/15kg 

2 Rounds  

8 shuttle runs synchronized
8 Rope Climbs shared
2 Lanes sync. dumbbell front rack walking lunges @22,5/15kg 

2 Rounds 

8 shuttle runs synchronized
8 Rope Climbs shared
1 Lane sync. dumbbell regionals walking lunges @22,5/15kg  

-MF pairs alternate full rounds 
-Minimum work requirement of 2 rope climbs for each athlete in each round

FOR TIME
Timecap 13min

18 Sync. shuttle runs 
12 Rope-climbs (shared) 
6 Lanes sync. dumbbell lunges @1x30/1x22,5kg 

12 Sync. shuttle runs 
8 Rope climbs (shared) 
4 Lanes sync. dumbbell lunges @1x30/22,5kg 

6 Sync. shuttle runs 
4 Rope climbs (shared) 
2 Lane sync. Dumbbell walking lunges @1x30/22,5kg 

Min. requirement of
3 (1st round)
2 (2nd round)
1(3th round) 
ropeclimb(s) per person each round. 

*Dumbbell can be anywhere on shoulders.

6 ROUNDS FOR TIME
Timecap 13min

6 Front squats @102,5/70kg 
9/6 Strict HSPU 
15/12 Calories Ski

6 ROUNDS FOR TIME
Timecap 13min

6 Front squats @90kg 
9/6 strict HSPU (with abmat)
15/12 Calories ski-erg

6 ROUNDS FOR TIME
Timecap 13min

6 Front squats @90/60kg 
9/6 strict HSPU (with abmat)
15/12 Calories ski-erg

4 ROUNDS FOR TIME
Timecap 14min

Pair 1: 20 Strict HSPU shared
Pair 2: 15/12 Cal Ski + 15/12 Cal bike erg

SWITCH

Pair 2: 20 strict HSPU shared
Pair 1: 15/12 Cal Ski + 15/12 Cal bike erg

20 sync (MF pairs) Front squats shared @90/60kg 

4 ROUNDS FOR TIME
Timecap 14min

Pair 1: 20 Kipping HSPU shared
Pair 2: 15/12 Cal Ski + 15/12 Cal bike erg

SWITCH

Pair 2: 20 Kipping HSPU shared
Pair 1: 15/12 Cal Ski + 15/12 Cal bike erg

20 sync (MF pairs) Front squats shared @80/55kg 

FOR TIME
Timecap 3min

15 Snatches @50kg 

-1:00 rest 

FOR TIME
Timecap 4min

7*5*3* Bar Muscle ups
After each set of Bar muscle up = 15m Handstand walk

FOR TIME
Timecap 8min

21 partner deadlifts @150/125/100kg 
21 Sync. Bar facing burpees 

15 partner deadlifts @150/125/100kg 
15 sync. Bar facing burpees 

9 partner deadlifts  @150/125/100kg 
9 Sync. Bar facing burpees

MM: 150kg
MF:125kg
FF: 100kg

FOR TIME
Timecap 8min

32 Chest to bar pull-ups
32/24 Calories bike erg 
24 Boxjump overs @24”/20”
16 lanes D-ball carry @70/50kg

16 Chest to bar pull-ups
16/12 Calories bike erg
12 Boxjump overs @24”/20”
8 lanes D-ball carry  @70/50kg 

*During all the movements the athletes are wearing a 9/6kg weightvest
* 1 lane = 7,5m (1 rep per lane)

FOR TIME
Timecap 8min

32 Calories bike-erg 
24 chest to bar pull-ups 
24 Boxjump overs @24” 
16 Lanes D-ball carry @70kg

16 Calories bike-erg 
12 chest to bar pull-ups  
12 Boxjump overs @24” 
8 Lanes D-ball carry @70kg 

*During all the movements the athletes are wearing a 9kg weightvest
* 1 lane = 7,5m (1 rep per lane)

4 ROUNDS FOR TIME
Timecap 8min

24 Double unders heavy rope
16 Toes to bar
8 Power cleans @40kg 

2 ROUNDS FOR TIME
Timecap 8min

40 sync. Chest to bar pull-ups (pairs of 2 shared however)
20 Worm Clean & Jerks*

*Every 5 reps 1 athlete has to switch out and the one resting switches back in.

2 ROUNDS FOR TIME
Timecap 8min

40 sync. Pull-ups (pairs of 2 shared however)
20 Worm Clean & Jerks*

*Every 5 reps 1 athlete has to switch out and the one resting switches back in.