Thanksgiving Throwdown 2025

RX

Complete 10 rounds for time of:

10 single dumbbell box step-overs

30 double-unders

10 burpee box jump-overs

♂ 50-lb, 24"

♀ 35-lb, 20"

SCALED

Complete 10 rounds for time of:

10 single dumbbell box step-overs

30 single-unders

10 burpee box step-overs

♂ 35-lb, 24"

♀ 20-lb, 20"

LOGISTICS

• P1 and P2 will alternate rounds until 10 rounds are complete or the time cap is reached
• Once a partner finishes their burpee box jump/step-overs, they must physically tag their partner to release them to begin the next round
• The non-working partner must wait behind the start line
  The dumbbell must be on the ground beside the box while the burpee box jump/step-overs are being completed
• There is a time cap of 20:00
• The workout is complete and time will stop when the final repetition is completed

MOVEMENT STANDARDS

SINGLE DUMBBELL BOX STEP-OVER

• Start on the closest side of the box
• You must face perpendiculur to the box during the burpee
• The dumbbell must be supported on the shoulder
• A step-up is required (no jumping)
• Some portion of both feet must clearly contact the top of the box at the same time
• A step-down is required
• The rep is credited when both feet are on the ground on the opposite side of the box

DOUBLE UNDERS

• The rope must pass under the feet twice during a single jump
• The rope must spin forward
• Landing on the rope on the second rotation does not count as a completed rope

BURPEE BOX JUMP-OVER

• Start on the closest side of the box
• The chest and thighs must touch the floor at the bottom of each rep
• Jumping or stepping in and out of the bottom of the burpee is permitted
• A two foot take-off is required for the box jump
• A two-foot landing is NOT required, but some portion of both feet must clearly contact the top of the box at the same time
• A step-down is required
• The rep is credited when both feet are on the ground on the opposite side of the box
• Any no-rep will require the entire repetition to be repeated

 SINGLE UNDERS

• The rope must pass under the feet once during a single jump
• The rope must spin forward
• Landing on the rope does not count as a completed rope

BURPEE BOX STEP-OVER

• Start on the closest side of the box
• You must face perpendiculur to the box during the burpee
• The chest and thighs must touch the floor at the bottom of each rep
• Jumping or stepping in and out of the bottom of the burpee is permitted
• A step-over is required, no jumping permitted
• Some portion of both feet must clearly contact the top of the box at the same time
• A step-down is required
• The rep is credited when both feet are on the ground on the opposite side of the box
• Any no-rep will require the entire repetition to be repeated

RX

Complete 4 rounds for time of:

400-m run

30 toes-to-bar

15 synchro thrusters

♂ 95-lb

♀ 65-lb

SCALED

Complete 4 rounds for time of:

400-m run

30 hanging knee raises

15 synchro thrusters

♂ 65-lb

♀ 45-lb

LOGISTICS

• After the 400-m run and 30 toes-to-bars are completed, 15 synchro barbell thrusters are to be completed.
• After each round, partners must switch who is running and doing toes-to-bar. You cannot do multiple rounds of either consecutively
• Score is the total time to complete the workout.
• There is a time cap of 20:00
• NO DROPPING OF THE BARBELL. If a barbell is dropped the team will receive a 10 burpee penalty that must be completed immediately before continuing with the workout. 

MOVEMENT STANDARDS

TOES-TO-BAR

• Athletes begin by hanging from the pull-up bar with arms extended
• The heels must be brought back behind the bar
• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when both feet contact the bar between the hands at the same time
• Any part of the feet may make contact with the bar
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but no grips with supports or dowels will be allowed

HANGING KNEE RAISE

• The athlete must begin by hanging from the pull-up bar with arms extended
• Heels must be brought back behind the bar
• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when the athlete’s knees rise above the hip

RUN

• The full 400-m loop must be completed by taking the marked route and staying to the left at any juncture in the route.

SYNCHRO THRUSTER

• The athletes must face each other while completing the thrusters.
• Each set of thrusters begins with the barbells on the ground.
• Any style of clean is permitted to achieve the front rack position.
• A full squat clean into the thruster is allowed when the bar is taken from the floor.
• The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. (NO SYNCHRO REQUIREMENT AT THE BOTTOM OF THE SQUAT)
• The synchronized rep is credited when BOTH athletes reach full lockout with the barbell overhead.
• The athletes' hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.

RX

Complete for time:

60 calorie Assault bike

60 alternating single-leg squats

20 double dumbbell devil presses

20 bar muscle-ups

♂ 50-lb x 2

♀ 35-lb x 2

SCALED

Complete for time:

60 calorie Assault bike

60 alternating single-leg squats to a target

20 double dumbbell devil presses

20 pull-ups

♂ 35-lb x 2, 16"

♀ 20-lb x 2, 16"

LOGISTICS

• Athletes will share the work as needed
• There is no minimum work requirement
• Score is the total time to complete the workout.
• There is a time cap of 14:00

MOVEMENT STANDARDS

SINGLE-LEG SQUATS

• At the start and finish of each rep, the hips and knee of the working leg are extended
• The non-working leg must remain in front of the body (cannot pass beyond profile)
• Holding on to the non-working leg is permitted
• At the bottom, the hip crease must pass below the top of the knee on the working leg
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count
• Must alternate legs after every successful rep
• Must complete a successful rep on one side before alternating
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted

DEVIL PRESS

• At the start of each repetition, the dumbbells must be on the ground
• With both hands on the dumbbell and perform a burpee, with chest and thighs making contact with the floor
• Return to the feet without removing hands from the dumbbells
• Snatch, swing, or clean and jerk both dumbbells from the floor simultaneously
• Finish with both arms locked out overhead, with hips and knees fully extended

BAR MUSCLE-UPS

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted
• No portion of the foot may rise above the lowest part of the bar during the kip
• The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar
• The athlete must pass through some portion of a dip before locking out over the bar
• Only the hands, and no other part of the arm, may touch the bar during the rep
• Removing the hands and resting in the support position is not allowed

PULL-UPS

• Start each rep with arms fully extended and feet off the ground
• Any style of grip is permitted (overhand, underhand or mixed)
• The rep is credited when the chin clearly breaks the horizontal plane of the bar
• Any style of pull-up is permitted as long as the criteria above are met (strict, kipping, butterfly)

RX and SCALED

8:00 to establish:

3RM Deadlift

LOGISTICS

• Both partners have 8:00 to complete the workout
• Partners can lift in any order and can go back and forth
• There is no limit to the amount of attempts that are made
• All reps MUST be touch-and-go. No regripping or pausing on the floor. Pausing at the hips is acceptable.
• The following plates will be available to each station:
  • 8 x 45 lb
  • 2 x 35 lb
  • 2 x 25 lb
  • 2 x 15 lb
  • 2 x 10 lb
  • 2 x 5 lb
  • 2 x 2.5 lb

MOVEMENT STANDARDS

DEADLIFT

• The barbell starts on the ground (both plates touching the ground)
• Hands must be outside the knees
• No sumo deadlifts
• No bouncing of the barbell
• Any style of grip is permitted (overhand, mixed, underhand)
• The rep is credited when:
  • Hips and knees reach full extension
  • Head and shoulders are behind the bar when viewed from the side