Avenge Summer Throwdown 2025

40-30-20

Cals on all 3 machines (working at same time)

Box Jump Overs (working at same time) 24/20" (min 5 reps before changing direction)

DB Snatch all 3 sync at top of the rep, both heads of the DB touch the ground.

RX Male 1x30, 2x22.5

RX Female 1x22.5, 2x 15

Inter Male 2x22.5, 1x15

Inter Female 2x15, 1x10

Inter may step over boxes but both feet must make contact with the top of the box.

Speed Clean Ladder

2 min Time Cap

Cannot move on to the next bar until all 3 members have lifted the previous bar, or bowed out.

Score is number orf bars successfully lifted in the 2 min (5 bars per peron for a total of 15)

Tiebreak is time to complete ladder

RX Male

80-90-100-110-120

RX Female

55-62.5-70-77.5-85

Inter Male 

60-70-80-90-100

Inter Female 

40-47.5-55-62.5-70

Males will be in Omega

Females will be in Alpha

Max Reps

1 min Time Cap Per Member

Max reps within the 60s on a choie of 3 bars

RX Male

80 1 point

100 3 points

120 7 points

RX Female

55 1 point

70 3 points

85 7 points

Inter Male 

60 1 point

80 3 points

100 7 points

Inter Female 

40 1 point

55 3 points

70 7 points

Males will be in Omega

Females will be in Alpha

Final
15 Min Time Cap

63-45-21 Deadlifts

1 Length of Handstand Walk

(1 Length Sync Burpee Broad Jump Intermediate)

12-9-6 Rope Climbs

1 Length of Handstand Walk

(1 Length Sync Burpee Broad Jump Intermediate)

RX Male

100-125-150kg

Rope Climbs are Legless, 15ft

HSW Unbroken

RX Female

42-30-18 DL

70-90-110kg

Rope Climbs are 15ft

HSW has halfway point

Inter Male 

80-100-120kg

Rope Climbs are 15ft

Inter Female

50-65-80kg

Rope Climbs are 12ft

Athletes change their own weights

RX:

Once all 63/42 Deadlifts are completed, 1 athlete should complete the HSW length and they can immediately start the Rope Climbs. The other athletes can follow or can stay at the Deadlift area. Both hands should clearly start behind the tape line and both hands should be past the tape line before the feet touch the ground. Male RX is Unbroken, Female RX has a halfway point. For Legless Rope Climbs, the hand should touch the gold beam before the legs clamp. For Legged Rope Climbs, the hand should touch the gold beam. Once the rope climbs are completed, all athletes must return to the Deadlift area via HSW before the Deadlifts can start. Athletes can return to the Deadlift area at any time. Once the final Rope Climb is completed, all athletes need to make their way to the Deadlift area (via HSW) for the clock to stop.

Intermediate

Once all 63 Deadlifts are completed, all 3 athletes should complete the Burpee Broad Jump length (Synchro is chest on floor) and they can immediately start the Rope Climbs. They can change the weights before the BBJ or when they breturn to this area. Both hands should clearly start behind the tape line and both feet should be past the tape line to complete the rep. For Legged Rope Climbs, the hand should touch the gold beam for Male (15ft) and the blue mark for Female (12ft). Once the rope climbs are completed, all athletes must return to the Deadlift area via Sync BBJ before the Deadlifts can start. Once the final Rope Climb is completed, all athletes need to make their way to the Deadlift area (via Sync BBJ) for the clock to stop.

Frantasy

27 T2B + 27 Thrusters

9 Sync Burpees

24 T2B + 24 Thrusters

9 Sync Burpees

21 Pull ups + 21 Thrusters

9 Sync Burpees

18 Pull ups + 18 Thrusters

9 Sync Burpees

15 C2B + 15 Thrusters

9 Sync Burpees

12 C2B + 12 Thrusters

9 Sync Burpees

Inter Men 35kg

Inter Female 25kg

Frantasy

27 Pull ups + 27 Thrusters

9 Sync Burpees

24 Pull ups + 24 Thrusters

9 Sync Burpees

21 C2B + 21 Thrusters

9 Sync Burpees

18 C2B + 18 Thrusters

9 Sync Burpees

15 Bar Muscle ups + 15 Thrusters

9 Sync Burpees

12 Bar Muscle ups + 12 Thrusters

9 Sync Burpees

RX Men 45kg

Ladies RX

Frantasy

21 Pull ups + 21 Thrusters

9 Sync Burpees

18 Pull ups + 18 Thrusters

9 Sync Burpees

15 C2B + 15 Thrusters

9 Sync Burpees

12 C2B + 12 Thrusters

9 Sync Burpees

9 Bar Muscle ups + 9 Thrusters

9 Sync Burpees

6 Bar Muscle ups + 6 Thrusters

9 Sync Burpees

RX Female 35kg