The Amsterdam Throwdown 2025 FINALS

MM
3 ROUNDS FOR TIME
18MIN TIMECAP
60 CAL SKI (SHARED)
30 TOES TO BAR (SHARED)
15 BUDDY DEADLIFTS 160 KG

MF
3 ROUNDS FOR TIME
18MIN TIMECAP
53 CAL SKI (SHARED)
30 TOES TO BAR (SHARED)
15 BUDDY DEADLIFTS 135 KG


FF
3 ROUNDS FOR TIME
18MIN TIMECAP
45 CAL SKI (SHARED)
30 TOES TO BAR (SHARED)
15 BUDDY DEADLIFTS 110 KG

This workout is powered by ESN, Elite Sports Nutrition

FOR TIME
TIMECAP 18 MIN

100 | 75 CAL BIKE
2000 | 1800 MTR ROW
300 DOUBLE UNDERS

This workout is powered by ESN, Elite Sports Nutrition

FOR TIME
TIMECAP 18 MIN

100 | 75 CAL BIKE
2000 | 1800 MTR ROW
300 DOUBLE UNDERS

12 ROUNDS FOR TIME
TIME CAP 18MIN

2 ROPE CLIMBS PERSON A*
6 WORM THRUSTERS
6 BURPEES OVER THE WORM DOUBLE JUMP

*A-B-C-D cycle during rope climbs, while 1 athlete works on the
rope climbs, team mates hold the worm up from the ground

12 ROUNDS FOR TIME
TIME CAP 18MIN

2 ROPE CLIMBS PERSON A*
6 WORM SQUATS
6 BURPEES OVER THE WORM

*A-B-C-D cycle during rope climbs, while 1 athlete works on the
rope climbs, team mates hold the worm up from the ground

FOR WEIGHT
7MIN TIMECAP

1 MINUTE TO LOAD THE BARBELL
3 MIN CAP:
1RM SNATCH
-DIRECTLY INTO-
3 MIN CAP:
1RM CLEAN

AMRAP 7MIN

3 | 5 | 7 | 9 | 11 | 13 .....

RING MUSCLE-UP
SQUAT SNATCH 70 | 45KG

AMRAP 7MIN

3 | 5 | 7 | 9 | 11 | 13 .....

BAR MUSCLE-UP
SQUAT SNATCH 60 | 40KG

FOR WEIGHT
TIME CAP: 7 MINUTES

1 MINUTE TO LOAD THE BARBELL

3 MIN CAP:
1RM SNATCH (MALES)
-DIRECTLY INTO-
3 MIN CAP:
1RM CLEAN (FEMALES)

FOR WEIGHT
TIME CAP: 7 MINUTES

1 MINUTE TO LOAD THE BARBELL

3 MIN CAP:
1RM SNATCH (MALES)
-DIRECTLY INTO-
3 MIN CAP:
1RM CLEAN (FEMALES)

AMRAP 7

7-14-21-.. ETC
7 HANDSTAND PUSH UPS (SCALED, SHARED)
7 BURPEE BOX JUMP OVERS (SHARED)
7 SYNC SINGLE ARM DB SNATCHES 22.5 | 15 KG

ADD +7 REPS EVERY ROUND

FOR LOAD

2MIN TO LOAD THE BARBELL

EMOM 5
1 CLEAN

FOR LOAD

2MIN TO LOAD THE BARBELL

EMOM 5
1 CLEAN

AMRAP 7

3-5-7.. ETC
SYNC MUSCLE UPS*
*1 BAR MUSCLE UP, 1 RING MUSCLE UP IN MF PAIRS
WORM CLEAN & JERKS

AMRAP 7

3-5-7.. ETC
SYNC BAR MUSCLE-UPS*
*In unassigned pairs of 2
WORM CLEAN & JERKS

AMRAP 5, ATHLETE A:
1000 M ROW
AMRAP DOUBLE UNDERS

-1 MIN REST & RESET

AMRAP 5, ATHLETE B:
100 DOUBLE UNDERS
AMRAP METERS ROW

This workout is powered by ZEUZ

TIMECAP 11MIN

4 ROUNDS FOR TIME
WITH A BACKPACK

3 ROPE CLIMBS
15 | 12 CAL SKI
15 DOUBLE DB THRUSTER
22.5 | 15KG

This workout is powered by ZEUZ

TIMECAP 11MIN

4 ROUNDS FOR TIME
WITH A BACKPACK

2 ROPE CLIMBS
15 | 12 CAL SKI
15 DOUBLE DB THRUSTER
22.5 | 15KG

AMRAP 11 MIN

BUY IN, 6 ROUNDS
15 BUDDY DEADLIFTS 170 KG
15 SYNC TOES TO BAR IN MF PAIRS

REMAINING TIME, AMRAP
A-B-C-D STYLE UNBROKEN LANES (5M) HANDSTAND WALK

AMRAP 11 MIN

BUY IN, 6 ROUNDS
15 BUDDY DEADLIFTS 150 KG
15 SYNC TOES TO BAR IN MF PAIRS

REMAINING TIME, AMRAP
A-B-C-D STYLE LANES HANDSTAND WALK, MAY BE DONE IN
SECTIONS OF 2.5M

MM
AMRAP 12
6 ROPE CLIMBS (SHARED)
12 WORM CLEAN & JERKS
24 CAL BIKE (SHARED)

MF
AMRAP 12
6 ROPE CLIMBS (SHARED)
10 WORM CLEAN & JERKS
21 CAL BIKE (SHARED)

FF
AMRAP 12
6 ROPE CLIMBS (SHARED)
8 WORM CLEAN & JERKS
18 CAL BIKE (SHARED)

This workout is powered by FROG GRIPS

TIMECAP 12MIN
FOR TIME

20 BURPEE BOX JUMPS OVER
50 TOES TO BAR
20 BURPEE BOX JUMPS OVER
50 CHEST TO BAR PULL-UPS
20 BURPEE BOX JUMPS OVER

This workout is powered by FROG GRIPS

TIMECAP 12MIN
FOR TIME

20 BURPEE BOX JUMPS OVER
50 TOES TO BAR
20 BURPEE BOX JUMPS OVER
50 PULL-UPS
20 BURPEE BOX JUMPS OVER

IN RELAY FORMAT, FOR TIME
12MIN TIMECAP

50 | 35 CAL ROW
50 | 35 CAL SKI
50 | 35 CAL BIKE
150 DOUBLE UNDERS

*The order is set and athletes must follow this sequence when switching
stations. Every athlete will complete all stations. You switch to the next
station when the slowest person is done completing his/her station.

IN RELAY FORMAT, FOR TIME
12MIN TIMECAP

50 | 35 CAL ROW
50 | 35 CAL SKI
50 | 35 CAL BIKE
150 DOUBLE UNDERS

*The order is set and athletes must follow this sequence when switching
stations. Every athlete will complete all stations. You switch to the next
station when the slowest person is done completing his/her station.

MM
FOR TIME
7MIN TIMECAP
30 - 20 - 10
WORM THRUSTERS
30 - 20 - 10
PULL UPS (SHARED)

MF
FOR TIME
7MIN TIMECAP
25 - 15 - 10
WORM THRUSTERS
30 - 20 - 10
PULL UPS (SHARED)

FF
FOR TIME
7MIN TIMECAP
20 - 15 - 10
WORM THRUSTERS
30 - 20 - 10
PULL UPS (SHARED)

TIMECAP 7MIN
FOR TIME

21 | 15 | 9
DEADLIFTS 140 | 90KG

5 | 3 | 1
UNBROKEN LANES 5MTR
HANDSTAND WALK

TIMECAP 7MIN
FOR TIME

21 | 15 | 9
DEADLIFTS 120 | 80KG

5 | 3 | 1
LANES 5MTR
HANDSTAND WALK
*allowed to complete lanes in segments of 2.5mtr

FOR TIME
7MIN TIMECAP

30 - 20 - 10
DOUBLE DB LUNGE VARIATION* (SYNC BY 4) 2x 22.5 | 15 KG
CHEST TO BAR PULL UPS (SYNC BY 2)

BUY OUT:
5 DOUBLE DB DEVIL CLUSTERS (SYNC BY 4)

* 30 REPS: FARMER CARRY HOLD
20 REPS: FRONT RACK HOLD
10 REPS: OVERHEAD HOLD

FOR TIME
7MIN TIMECAP

30 - 20 - 10
DOUBLE DB LUNGE VARIATION* (SYNC BY 4) 2x 22.5 | 15 KG
PULL UPS (SYNC BY 2)

BUY OUT:
5 DOUBLE DB DEVIL CLUSTERS (SYNC BY 4)

* 30 REPS: FARMER CARRY HOLD
20 REPS: FRONT RACK HOLD
10 REPS: OVERHEAD HOLD