BlackCat Throwdown 2026 Winter Series

Max Lift

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6 Minute Clock to find Max Complex.

1 Clean

3 STOH

2 Front Squat

Score.

Total combined weight for all athletes.

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Standards

1. You will all have 10 minutes of warm up time.

2. Once the 10 minute clock has ended, you will have 6 minutes to attempt your max lifts.

3. You must wait for the judge to say good rep before you perform your next rep. 

4. The Clean can be a power clean or squat clean.

5. The STOH can be a push press, push jerk, power jerk, split jerk. The bar must finish above your shoulders with your elbows locked out and legs extended.

6. The front squat must hit the required depth (Hip crease below knee line) each rep. 

7. The Judge will call ‘Good lift’ or ‘No lift’. After the call, you can perform your next lift. 

8. If a ‘No lift’ occurs, you can repeat the effort to continue the Max lift attempt.

8 Minute Clock

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Row - Max Metres.

*15 Synchro Knees Raises before the next person can go on the rower. 

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Standards:

1. P1 starts on the row

2. P2 and P3 must perform 15 Synchro Knees raises before the next person can go on the rower. 

3. Hips must be extended at the bottom of the rep. You must do this together.

4. Knees must finish above the hip to complete the rep. You must do this together.

5. All of you must perform a minimum of 3 stints on the row to have an official score.

6. Can only start 15 synchro knee raises once the rower has started moving. The judge will indicate this for you.

The Final Climb

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12 Rounds For Time.

1 Rope Climbs  10Ft.

2 Wall Walks 

3 Barbell Thrusters @43/30kg  

10 Minute Cap.

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Standards:

Rope Climbs:

1. No jumping on the Rope climb. You must start with both feet from the floor. 

2. You can climb the rope however you like. Legless or hooking your feet. 

3. One hand must touch the tape at the 10Ft. Target before returning to the floor. 

Wall Walks:

1. Both hands must be in front of the first line. Chest and thighs touching the ground.

2. Both feet must touch the wall before you can move your hands.

3. Both hands must touch the second line before you can move back to the first line.

4. Both hands must touch the first line before your feet touch the floor. 

5. The judge will call the good rep or no rep.

Thrusters:

1. You must lift the bar off the floor and travel above your hip before you to interrogate the thruster.

2. You must achieve full squat depth (Hip crease below knee) before performing the thruster. 

3. You must finish the rep with full extension of the arms and legs and the barbell above the shoulders, not in front of your head. 

4. The judge will call a good rep or no rep. 

You must return and touch the box to tag your net team mate in.

Workout Format:

1. Start behind the box. This will be an equal distance for all of you. 

2. All athletes must have 1 hand touching 

3. All athletes must be touching the box to finish the workout.

For Time

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60 Burpee box jump overs @20” 

Every 3:00 starting from 0:00

21 Cal Ski - (7 Cals Each) 

16 Synchro Hang DB Snatches @17.5/15/12.5kg

15 Minute Time Cap

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Standards:

Ski Erg

1. One at a time on the ski erg. 

2. Must reset ski erg every round. 

3. Each person must perform 7 Calories each to accumulate 21.

Hang DB Snatch

1. You can use any of the 3 DB’s. 

2. You are not required to change DB every round, you can use the same DB hrough all rounds.

3. Synchro Hang DB Snatches - The first rep, you must all pick up the DB and stand tall before you perform the hang snatch. 

4. You must all finish with your arm extended above your shoulder to complete the rep. You are not required to be together at the bottom of the rep (the swing), only at the top of the rep (Extension).

Burpee Box Jump Overs

1. Chest and thighs must touch the floor in the burpee. You can step up in the burpee or jump up on the burpee. 

2. You must perform a 2 foot jump and land with 2 feet on top of the box.

3. You must step off the box.

4. Your team mate must have both feet off the box before you can perform your rep. 

5. You must all perform 1 burpee before you can perform your next rep.