Aussie throwdown FINALS 2021



Workout 1 - WORK CAPACITY

For time - 16min Cap


50 wall ball

40 Dumbbell snatch

40 wall ball



30 Dumbbell snatch

30 wall ball

20 Dumbbell snatch

20 wall ball

10 Dumbbell snatch

10 wall ball

RX / MASTERS / INTERMEDIATE

15/22.5kg DB

6/9KG WB

SCALED

10/15kg DB

6/9KG WB

SCORE For time

If cap is reached, Score is CAP plus reps completed MOVEMENT STANDARDS WALL BALL

The medicine ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target.

The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!

Athlete must squat below parallel for the rep to count.


DUMBBELL SNATCH

The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.


Both ends of the Dumbbell must touch the ground.


At no point is the non-working hand permitted to touch the body during the repetition


The dumbbell must move above the head in one continuous motion


Athletes must alternate hands between each repetition


Dumping or bouncing of the dumbbell is not permitted


Athletes can switch hands at any point once the repetition has passed through the top of the movement.


If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.


Workout 2 - RINSE & REPEAT

For time - Capped at 5 rounds


2min on 1min off until complete

250/300m row

Max clean and jerks in time remaining

Time is called when athlete completes 30 clean and jerks

Any variation from ground to shoulder and shoulder to overhead is allowed


Time is calculated including 1min rest breaks


RX / MASTERS

50/75kg BB

INTERMEDIATE

40/60kg BB SCALED

35/45kg BB

SCORE For Time - Capped at 5 rounds

If cap is reached, Score is CAP plus reps completed

Any variation from ground to shoulder and shoulder to overhead is allowed

Time is calculated including 1min rest breaks

MOVEMENT STANDARDS

ROW

Athletes start on the rower with hands behind their back until 3,2,1,Go.

Athletes cannot make an attempt to get off the rower until they see the required metres.

The damper setting and foot positions may be adjusted by the athlete at any time during the row.

CLEAN AND JERK

In this movement, the barbell goes from the ground to the front rack position then to the overhead position.

Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

This may be a full or power clean. SHOULDER TO OVERHEAD VARIATION

After the clean (ground to shoulder) portion of the movement has been completed the athlete can use any of the following options to move the barbell from the shoulder to overhead.

A shoulder press, push press, push jerk or split jerk may be used here.

The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.

The bar must finish directly over the body with the feet in line.



Workout 3 - OVER and UNDER

A) 6min AMRAP for reps

+

B)6min cap for weight


Part A 10, 8, 6, 4, 2, bar facing burpees

8, 12, 16, 20 chest to bar

*time remaining max thrusters

Score is completed reps + max thrusters for those who do not finish the “buy in”

Part B 6min for weight complex

1 Front squat +1 thruster

Options

1 Power clean then 1 front squat + 1 thruster

Or

1 Squat clean +1 thruster


Reps for part A

Round 1= 18 reps

Round 2= 20 reps ( accumulated 38 reps)

Round 3= 22 reps (accumulated 60 reps)

Round 4= 24 reps (accumulated 84 reps)

Round 5= burpees = 2 reps (accumulated 86 reps)

Plus any thruster reps!

RX / MASTERS

30/40kg BB

Chest to bar

INTERMEDIATE

30/40kg BB

Pull ups

MUST have plates ON for burpees Take plates OFF for thrusters

SCALED

25/35kg BB

Ring Rows


SCORE


Reps for part A

Round 1= 18 reps

Round 2= 20 reps ( accumulated 38 reps)

Round 3= 22 reps (accumulated 60 reps)

Round 4= 24 reps (accumulated 84 reps)

Round 5 - burpees = 2 reps (accumulated 86 reps)


Plus any thruster reps!

MOVEMENT STANDARDS

BAR FACING BURPEE

Athlete must be facing towards the bar during the entire burpee.

At the bottom position, the athletes chest and hips must touch the ground.

At the top of the movement, the athlete must jump or step over the barbell.

Athlete is permitted to step the burpee.

Athlete is permitted to step over the bar.

CHEST TO BAR PULL UP

At the bottom of the movement the arms must be fully extended.

At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.

Any type of pull up is allowed provided the above standards are met.


PULL UP

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

Arms must be fully extended at the bottom.

At the top, the chin must break the horizontal plane of the bar.


RING ROW

Rings must be set with bottom of ring in line with belly button

Hips, knees, ankles must remain in a line – no knee or hip bend, no kip!

Feet must be positioned with heels only on a line under the vertical plan of rings

At the bottom of the movement, the arms must be fully extended.

In the top position, the rings must touch the chest with elbows behind the shoulder.


THRUSTER

The barbell will start from the ground.

When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.


FRONT SQUAT

The front squat starts at the top position and finishes at the top position.

The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

The hip crease must be below the top of the knee at the bottom of the squat.


For Part B

Start with empty bar

FRONT SQUAT

The front squat starts at the top position and finishes at the top position.

The rep is complete when the athletes hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

The hip crease must be below the top of the knee at the bottom of the squat.

THRUSTER

Once the front squat is complete the athlete will move straight into the thruster.

At the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A push jerk is not permitted and will be classed as a no rep.


LOADING BARBELLS

At no point is the athlete permitted to have assistance with loading or unloading the barbell.


Workout 4 - ROUND THE TWIST

20 minute running clock - 2 scores

Part A - for time

0-10mins

30 double unders

16 Double Dumbbell box step overs

20 HSPU

60 double unders

8 Double Dumbbell burpee box step overs

20 HSPU

90 double unders

Part B - for time

10-20mins

90 double unders

20 Push ups

8 Double Dumbbell burpee box step overs

60 double unders

20 Push ups

16 Double Dumbbell box step overs

30 double unders

RX / MASTERS

15/22.5kg DB

box 20/24”

HSPU to ground (kipping or strict)

INTERMEDIATE

15/22.5kg DB

Box 20/24”

HSPU to AB mat (kipping or strict)

SCALED

10/15kg DB

Box 20/24”

Hand release pushups (to touch box in front)

Single unders SCORE Part A 0-10mins - for time Part B 10-20mins - for time If cap is reached, Score is CAP plus reps completed

MOVEMENT STANDARDS

DOUBLE UNDER

The rope must pass twice around the body in a forward motion with one jump.

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet twice.

Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP

The rope must pass once around the body in a forward motion with one jump

Attempts where the rope catches before clearing the feet do not count..

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet once.

Both feet must leave the ground together

BURPEE DUMBBELL BOX STEP OVERS Dumbbells begin on the ground in front of the box with the athlete also standing facing the box Once the timer begins, the athlete begins their burpee box step over with both hands on the dumbbells. The athlete must be facing the box during the burpee Athletes must touch their chest and thighs to the ground and finish by stepping over the box.

Athletes may step or jump in and out of the push-up position.

When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.

Athletes are not required to stand tall on top of the box.

Athletes hold DB’s by their side.

Slight ‘arm kip’ is permitted.

HANDSTAND PUSH-UP

Palms must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep. Fingers can be on the line.

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.

At the bottom of each rep, the head touches the ground.

At the top of each rep, the arms return to fully locked out with the heels on the wall.

Kipping or strict is allowed.

PUSH-UP

The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.

At the bottom of the movement, the athlete must touch the chest to the ground

During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.

The knees may not assist during any phase of the movement.

HAND RELEASE PUSH-UPS (to touch)

Athletes start at the top of the push-up position with elbows locked.

Athletes must then lower themselves to the floor, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.

Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.

Both hands are required to touch the box in front of the athlete during the hand release period.


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