Port Richmond Throwdown

Barbell Blitz 21-15-9

Rx
Power Cleans | 135/95lb 
Box Jump Overs | 24"/20" 

Scaled
Power Cleans | 95/65lb
Step-Overs | 24"/20"

WOD FORMAT

• This is an individual workout, performed straight through (21 reps of each movement, then 15, then 9).
• Athletes complete all reps before moving to the next movement and round.
• Rx athletes may jump laterally or forward over the box; no requirement to stand tall on top.
• Scaled athletes must step over the box and may not jump.

STANDARDS

• Power Clean: Bar must start on the ground and be received in the front rack position with hips and knees fully extended at the top.
• Box Jump Over: Full foot must land on the box. No requirement to stand tall.
• Box Step Over (Scaled): Both feet must contact the top of the box before stepping down.

Engine Overdrive AMRAP 12 (as many rds as possible)

Rx
400m Run
15 Wall Balls (20/14lb) to 10'/9' target
10 Toes-to-Bar

Scaled
200m Run
15 Wall Balls (14/10lb) to 10'/9' target
10 Hanging Knee Raises

WOD FORMAT

• Complete as many rounds and reps as possible in 12 minutes. 
• All work must be completed in order (i.e., run --> wall balls --> TTB/HKR.

STANDARDS

• Run: Must start and finish within the designated course/route.
• Wall Ball: Full-depth squat with hips at or below knees; ball must hit the appropriate target height.
• Toes-to-Bar (Rx): Both feet must touch the bar between the hands at the same time.
• Hanging Knee Raise (Scaled): Knees must rise above the hip crease.

Final Showdown 3 RFT (7-min cap)

Rx
6 Snatches | 115/75lb
6 Chest-to-Bar Pull-ups
6 Devil's Press | 50/35lb

Scaled
6 Snatches | 75/55lb
6 Jumping Pull-ups
6 Devil's Press | 35/20lb

WOD FORMAT

This is an individual or partner workout performed for time, over 3 rounds.

Athletes complete all 6 reps of each movement before moving on to the next movement within the round.

• Rx athletes perform barbell snatches, chest-to-bar pull-ups, and devil’s press at prescribed loads and standards.
• Scaled athletes perform lighter barbell snatches, jumping pull-ups, and devil’s press at reduced dumbbell loads.
• Partner divisions complete the same workout format, splitting reps as desired (one partner working at a time). Tag-ins are required between switches.

STANDARDS

Barbell Snatch (Rx: 115/75 lb // Scaled: 75/55 lb):

• Barbell starts on the ground and must be lifted overhead in one continuous motion.
• Power, squat, or split snatch is allowed.
• Barbell must reach full lockout overhead with elbows, hips, and knees fully extended.
• Control must be shown at the top before dropping.

Chest-to-Bar Pull-Up (Rx only):

• Athlete starts from a full hang on the bar.
• Chin must clear the bar and the chest must make clear contact below the collarbone.
• Kipping, butterfly, or strict pull-ups permitted.

Jumping Pull-Up (Scaled only):

• Bar height should allow athlete to reach with extended arms and have at least 6” of space to jump.
• Start from full extension and jump into the pull-up so the chin clears the bar.
• Control must be shown at the top.

Devil’s Press (Rx: 50/35 lb // Scaled: 35/20 lb):

• Both dumbbells touch the floor at the bottom of the burpee portion.
• Movement finishes with both dumbbells locked out overhead.
• Full hip and knee extension required at the top.
• Athlete must demonstrate control before lowering the dumbbells.

For Time (10-min Cap)

4 Rounds Of: 

Rx
12 Deadlifts (185/125lb)
9 Burpee Pull-ups
6 Shoulder-to-Overhead (155/105lb)

Scaled
12 Deadlifts (135/95lb)
9 Burpees to a Target (6" above standing reach)
6 Shoulder-to-Overhead (95/65lb)

WOD FORMAT

• Complete 4 full rounds for time, moving through each movement in order.
• Athletes must complete all reps of one movement before progressing.

STANDARDS

• Deadlift: Bar starts from the floor. Full extension of knees and hips at the top.
• Burpee Pull-Up (Rx): Chest to floor, then jump to pull-up bar and complete a pull-up (chin over bar).
• Burpee to Target (Scaled): Chest to floor, then jump and touch a designated target 6 inches above standing reach.
• Shoulder-to-Overhead: Bar must finish overhead with full lockout; any variation allowed (strict press, push press, push jerk, split jerk).

21-15-9 (reps per athlete)

Power Cleans
Rx: 135/95lb
Scaled: 95/65lb

Box Jump Overs (Rx) 24/20"
Box Step Overs (Scaled) 24/20"

WORKOUT FORMAT

• This is a CO-ED (M/F) Partner WOD
• Partners will complete the workout individually, taking turns after each set (i.e., Partner A completes 21 reps, then Partner B completes 21 reps, and so forth). 
• For the Box Jump Overs / Step Overs, partners must rotate each rep (i.e., Partner A does one rep, Partner B does the next, alternating until reps are complete for each round).

STANDARDS

• Power Clean: Bar must start on the ground and be received in the front rack position with hips and knees fully extended at the top.
• Box Jump Over (Rx): Athletes do not need to stand tall on the box.
• Box Step Over (Scaled): Both feet must touch the top of the box before stepping down.

AMRAP 14 (As Many Rds As Possible in 14 Minutes)

400m Run (Rx) // 200m Run (Scaled) - partners run together
30 Wall Balls (Rx: 20/14 lb to 10'/9') // Scaled: 14/10 lb to 10'/9'
20 Toes-to-Bar (Rx) // Hanging Knee Raises (Scaled)

WORKOUT FORMAT

• This is a CO-ED (M/F) Partner WOD.
• Partners run together and may not start the wall balls until both partners return.
• Wall Balls and TTB (or Hanging Knee Raises) may be split once per movement:
  • Example: Partner A starts wall balls, tags Partner B at rep 10 — Partner B must complete reps 11–30.
  • No additional switches are allowed mid-set.
• Sets may not be split evenly (i.e., Partner A and Partner B both complete 15 Wall Balls)
• Only one partner may work at a time.

STANDARDS

• Run: Both partners must return to the floor within 5 seconds of each other to continue.
• Wall Ball: Full squat (hips at parallel) with the ball reaching the proper target height.
• Toes-to-Bar (Rx): Both feet must touch the bar simultaneously between the hands.
• Hanging Knee Raise (Scaled): Knees must rise above the hip crease, while maintaining vertical posture with your back. 

4 Rds for Time (12-min Cap)

Rx
24 Deadlifts 185/125lb 
18 Burpee Pull-ups
12 Shoulder-to-Overhead 155/105lb

Scaled
24 Deadlifts 135/95lb 
18 Burpees to Target
12 Shoulder-to-Overhead 95/65lb

WORKOUT FORMAT

• This is a CO-ED (M/F) Partner WOD
• Partners will complete 4 total rounds together.
• All barbell movements (Deadlifts and Shoulder-to-Overhead) may be split once per round.
  • Example: Partner A begins the 24 Deadlifts, tags Partner B at rep 10 — Partner B must complete reps 11–24.
  • No additional switches are allowed mid-set.
• Burpees must be synchronized:
  • Both partners must complete the movement at the same time.
  • Rx: Both partners must complete the pull-up before continuing.
  • Scaled: Both athletes must touch a clearly marked target overhead (at least 6 inches above reach).

STANDARDS

• Deadlift: Full extension at the top with hips and knees locked out.
• Burpee Pull-Up (Rx): Chest touches the floor at the bottom; pull-up bar must be cleared with chin.
• Burpee to Target (Scaled): Full burpee to standing, then both hands must touch the target.
• Shoulder-to-Overhead: Any variation allowed (push press, push jerk, split jerk), bar must finish overhead with arms, hips, and knees fully extended.