The Kenko Throwdown

10 minute ascending AMRAP:

3 Thrusters + 3 Toes-to-Bar,
then 6 + 6, 9 + 9, 12 + 12, 15 + 15, 18 + 18, and so on, increasing by 3 reps each round.

(Workouts must be filmed and submitted with score)

Loads & standards:

RX-

Thrusters: 42.5/30kg, 95/65lb

Scaled-

Thrusters: 30/20kg, 65/45lb

Toes to bar -scasle to  Knee raises 

Thruster:  Full front squat (hips below knees) to overhead in one continuous movement; hips, knees, and elbows locked out overhead.

Toes-to-Bar: Athlete starts hanging from bar with full extension; both feet must clearly contact the bar between the hands each rep.

Knee raises: knees rise above hip crease each rep.

Score: Total reps completed. Example: If athlete finishes the 12/12 round (total 72 reps) and gets 6 thrusters into the 15s, score = 78 reps.

Every 4 minutes for 5 rounds (3:00 work, 1:00 rest):

8 x push press 

10 x Hang Power Snatch

12 x Front Rack Lunge (barbell) – alternating legs, 6 per leg

 Max effort Single Arm Devil's Press

(Workouts must be filmed and submitted with score)

Flow: At the start of each 3-minute work window, complete 8 push press 10 hang power snatches and 12 front rack lunges. With the remaining time, perform as many single-arm devil's press reps as possible. Rest the full 1 minute before starting the next round.

Loads: 

RX-

Barbell: (42.5/30kg)(96/65lb)

DB: (22.5/15)(50/35lb)

Scaled- 

Barbell: (30/20kg)(65/45lb)

DB: (15/10kg)(35/25lb)

Standards:

Hang Power Snatch: Bar begins from above the knee (no rep if it passes below the knee before the rep). Bar moves from hang position to overhead in one motion; hips, knees, and elbows extended with bar over midline of body. Power position (no requirement to squat below parallel).

Push press: Bar starts in front rack on the shoulders.
Athlete performs a small dip then drives the bar overhead in one motion.
No re‑bend of the knees after the bar leaves the shoulders (no jerk).
Rep is complete when the bar is overhead with hips, knees, and elbows fully locked out and the bar under control.

Front Rack Lunge: Barbell in front rack. Each step: back knee must touch the floor lightly; rep finishes when athlete stands tall with hips and knees fully extended and feet brought back together (or clearly stood up if doing walking lunges).

Single Arm Devil's Press: DB starts on the floor. Athlete performs a burpee with chest to floor, then lifts DB from floor to overhead in one fluid motion (typically swing or snatch-style). Alternate each rep.  

Score: Total Devil's Press reps accumulated across all 5 rounds. 

Set an 18 min clock. (Part A is 8 min, 2 min rest. Part B is 8 min)

Part A:  8 min to establish a heavy complex

4 x hang power clean 

3 x front squat 

2 x push press

1 x push jerk 

(Workouts must be filmed and submitted with score)

Complex Standards

The barbell must start from the floor for the first rep of the complex.
All reps in the complex must be completed unbroken; once the bar leaves the floor, it may not be dropped or re-racked until all 4+3+2+1 reps are completed.

Hang Power Clean: Bar must be taken from the hang (above the knee). Each rep finishes with the bar in the front rack, hips and knees fully extended.

Front Squat: Full depth; hip crease clearly below the top of the knee. Rep finishes with athlete standing tall, hips and knees fully extended.
Push Press: Dip-drive to overhead without re-bending the knees after the press. Bar must finish locked out overhead, hips, knees, and elbows fully extended, bar over midline.

Push Jerk: Dip-drive under the bar into a partial squat, then stand to full extension with bar locked out overhead.
If the bar is dropped or racked before completing all reps, the attempt does not count.

Score part A:

Heaviest successfully completed complex (in kilograms).

8 minute AMRAP – begins after a 2 minute rest from Part A

8minute AMRAP:

 6 x Power Clean

9 x Box Step-ups (with 1 DB)

12 x Pull-ups

Loading and standards:

RX - 

Power clean (70/50kg)(155/110lb)

Box step up (24/20") (22.5/15kg)(50/53lb)

Scaled-

Power clean (40/30kg)(95/65lb)

Box step up (24/20")(15/10kg)(35/25lb)

Pull ups -  scale to jumping pull ups

Power Clean: From the floor to front rack, hips clearly pass through extension; no requirement to squat below parallel.

Box Step-ups: 24" / 20" box. Hold a single 22.5 kg (50 lb) / 15 kg (35 lb) DB in goblet position (front of chest).  Both feet must come to full extension on top of the box before stepping down.

Pull-ups: Full hang with arms extended at the bottom; chin clearly over the bar at the top. Kipping, butterfly, or strict allowed.

Jumping pull ups: The pull-up bar must be set so that, standing flat-footed with arms extended overhead, the athlete’s wrist joint is approximately 15cm (6") above the bar.
The rep starts with the athlete standing under the bar with feet on the ground (use plates if needed to get height) and arms extended, hands on the bar.
The athlete jumps and pulls, using the legs and arms, until the chin clearly passes above the horizontal plane of the bar.
The rep ends when the chin is above the bar; the athlete may then return to the start position with arms extended and feet back on the floor for the next rep.

50 x wallball 

35 x box jump over

50 x wallball 

35 x kettlebell swing

50 x wallball 

35 x burpee

(Workouts must be filmed and submitted with score)

Standards:

RX (open and masters)

- wallball:  9/6kg, 20/14lb to 10/9ft

- box jump overs: 24/20"

- Kb swing: 24/16kg, 53/35lb

Scaled (open and masters) 

- wallball:  6/4kg, 14l/9lb to 10/9ft

- box jump overs: 24/20" (can step)

- Kb swing: 16/12kg, 35/26lb

Wall Ball:  Full squat (hip crease below knee), ball must hit target.

Box Jump Over: Two-foot take-off, do not need to stand tall on top, must pass over the box.

Kettlebell Swing: (American swing to overhead). KB bottom passes behind hips; at top, arms, hips, and knees extended with KB overhead.

Burpee: Chest and thighs touch floor; full extension and small jump with hands overhead to complete each rep.