Thriller Throwdown

"FREDDY"

1 MIN AMRAP

Partner A: Max Calorie Row

Partner B: Max Bar Muscle-Ups

WORKOUT DESCRIPTION

Workout begins 1 minute after completing "JASON". Partner "A" will row for the duration of the workout, completing as many calories as possible. Partner "B" will simultaneously complete as many bar muscle ups as possible. At the time cap, scores will be added together for a team total. THIS WILL BE A TIEBREAKER WORKOUT!

INTERMEDIATE DIVISION

Partner "B" will perform max pull ups

MOVEMENT STANDARDS

ROW 

- Monitor must be reset. athlete will have hands on head until workout starts. Rollover calories will count towards score.

BAR MUSCLE-UPS

- Thumbs MUST be wrapped around the bar

- Athlete must begin each rep hanging from the bar with arms fully extended, heels passing behind the vertical plane of the bar

- Movement must transition from a pull-up into a dip over the bar, with athlete clearly moving their chest over the bar, and finishing with elbows fully extended and showing control at the top. At this point the rep will be credited

- Feet or legs may not pass over the horizontal plane of the pullup bar during the kip, this will result in a no-rep

PULL-UPS

- Thumbs MUST be wrapped around the bar

- Athlete must begin each rep hanging from the bar with arms fully extended and feet off the ground

- Rep is credited when athletes chin clearly passes over the horizontal plane of the bar

GRAVEYARD DASH

In "You Go I Go" Format, For Time, 15 MIN Cap

PARTNER "A"

50 double unders (75 single skip penalty)

15 single arm DB Snatch L (50/35)

50' overhead lunge L

PARTNER "B" REPEATS

PARTNER "A"

50 double unders

15 single arm DB snatch R

50' overhead lunge R

PARTNER "B" REPEATS

PARTNER "A"

11 bar facing burpees

10 barbell snatches (95/65)

50' barbell overhead lunge 

PARTNER "B" REPEATS

-CASH OUT-

5 synchro shuttle runs (1= 2x25 feet)

WORKOUT DESCRIPTION

Timer counting up with a 15 minute cap. On go, partner "A" will complete 50 Double Unders. Then they will dash 25 feet to dumbbell (50/35) and complete 15 single arm snatches (L). upon completion of snatches partner "A" will complete 50 feet (2 x 25') overhead lunges with the left arm. Lunges must be done in 25 foot UNBROKEN sections. Upon completion of lunges, partner "A" will then dash 25 feet and tag in partner "B" to repeat section. 

Process is then repeated starting with partner "A", starting with 50 double unders. 15 DB snatch (R), 50' overhead lunges (R)

Partner "A" will run 25 feet to barbell and complete 11 bar facing burpees. Next is 10 barbell snatches, followed by 50 feet of overhead lunges. Process is then repeated by partner "B".

Upon completion of lunges, partner "B" will tag team-mate and both will complete 5 synchro shuttle runs to complete the workout.

INTERMEDIATE DIVISION

30 DU or 45 single unders

15 Alternating DB snatches (35/20)

Overhead DB lunges with desired arm

Snatch (65/45)

 - NO DROPPING BARBELL FROM OVERHEAD - 

MOVEMENT STANDARDS

DB SNATCH

 - Both DB heads must make contact with the floor to begin each rep

 - DB must move from ground to overhead in one smooth motion, no pausing at the hips or shoulders

- Free hand may not touch the body

 - Rep is credited when hips and elbows locked out with DB directly overhead

OVERHEAD LUNGE

 - Weight must be fully locked out in the overhead position with feet outside of lunge area before movement may begin

 - Must be completed in 25 foot segments. Dropping the weight inside the lunge area will result in a no-rep and athlete will be required to restart the entire segment

 - Arms must be completely locked out in the overhead position

 - Back knee must touch the ground for each rep

 - Hips must fully extend between each step

 - When finishing a 25' segment, lead foot must be fully across line before hip extension for rep to be credited

BAR FACING BURPEE

 - Each rep begins with chest and thighs contacting floor, with body perpendicular to barbell, head being closest to bar.

 - Athlete may step or jump up. Hips do not need to fully extend

 - 2 foot takeoff is not required, however both feet must be in the air while passing over the barbell. 

 - Any contact with bar or plates will result in a no-rep

 - Rep is credited once athlete lands on opposite side of barbell

BARBELL SNATCH

 - Movement begins with weight contacting floor

 - Barbell must move from ground to overhead in on smooth motion, no pausing at hips or shoulders

 - Rep is credited when hips and elbows locked out with weight directly overhead

SYNCHRO SHUTTLE RUN

-Both athletes must start outside of line

-Both athletes must pass opposite line and make 3 points of contact with floor (2 feet & 1 hand)

-Athletes must stay together and may only start the 25 foot length once both have crossed the line and finished the previous length

"JASON"

13 Minute AMRAP

3-6-9-12....

Calorie Row

Synchro Box Jump Over 24"/20"

Synchro Toes to Bar

DESCRIPTION

Athletes will start seated on the rowing machine, with hands placed on head. At the beep, both athletes will row 3 calories. next athletes will perform 3 synchronized box jump overs. The team will then complete the round with 3 synchronized TTB. The number of reps will go up by 3 every round completed until time expires. Score will be total number of reps accumulated within the 13 minute time cap. 

- ATHLETES WILL REST FOR 1 MINUTE, AND THEN IMMEDIATELY BEGIN THE WORKOUT "FREDDY" 

INTERMEDIATE DIVISION

Calorie row

Synchro box step overs 24"/20"

Syncro knees to 90 degrees

MOVEMENT STANDARDS

ROW

- Athletes will both row specified calories

- Both team-mates must remain seated until both screens display necessary calories

- Athletes are responsible for resetting monitor every round

SYCHRO BOX JUMP OVERS

- Both athletes begin on the floor facing box. Both athletes will jump two foot take-off from floor directly on to box. Both feet must be on top of box at the same time as partner. Rep is credited when both partners have both feet on floor on opposite side of box

- Full hip extension is not required

- Athletes MUST step down from box, no rebounding permitted

- 24" box for men, 20" box for women

- Intermediate division: step overs, same standards apply except 2 foot take-off

SYNCHRO TOES TO BAR

- Thumbs MUST be wrapped around pull-up bar

- Rep begins with both partners hanging from pullup bar with arms in full extension, feet off the ground

- Heels must pass behind the vertical plane of the bar before initiating the rep

- Both feet of both partners must make contact with the bar simultaneously, at which point rep will be credited 

- Intermediate division: same standards apply, however rep is credited when both athletes knees pass the horizontal plane (90 degrees) 

THE MONSTER MAX

Athletes have 10 minutes to find both the heaviest Cluster and the heaviest PowerClean & Shoulder to Overhead. partner A is responsible for the cluster, and partner B is responsible for power clean & shoulder to overhead. 

SCORE

Final team score in lbs = Partner A's heaviest cluster + Partner B's heaviest power clean & shoulder to overhead

EQUIPMENT

 - 1 standard olympic barbell (35lbs female / 45lbs male)   

 -  weight plates & collars

RULES

 - 10 minute time cap 

 - Team must declare who is athlete A / B and can not change during workout

 - Athletes must share a single barbell, one lifting at a time

 - Athletes may lift in any order and as many times as desired

 - Weight on the barbell may only increase or stay the same

 - Collars must be used during lifts

 - Weight can be adjusted by both partners, but only one person may be in lifting area at a time

 - Any rep that exits the lifting area will not be valid

 - Any rep that begins (bar leaves ground) before timer expires will count, as long as it is judged valid

 - Athletes must follow movement standards; judges enforce strict form. 

MOVEMENT STANDARDS

Cluster (Athlete "A")

 - Barbell starts on the floor

 - Squat clean barbell with hip crease descending below parallel

 - In one fluid motion barbell is thrust to the overhead position with no pauses or re-dipping of the legs.

 - Rep is valid when knees, hips, and arms are locked out and weight is controlled overhead. 

Power Clean & Shoulder to Overhead 

 - Barbell starts on the floor

 - Power clean barbell with hip crease staying above parallel

 - Stand tall with barbell in front rack position, locking out knees and hips completely

 - Once power clean has been established, athletes must move the barbell to an overhead position by any means necessary

 - Rep is valid when knees, hips, and arms are locked out and weight is controlled overhead