Throwdown Scaled

Team Event 1: The Buy in 

1-rep-max G2OH

Time cap: 12 minutes

Notes: In any order both athletes can take as many attempts as needed to establish a 1-rep-max.

Scoring: The team’s score is the sum of the heaviest successful attempt each member completes.

Standards: The barbell begins on the ground and must be lifted overhead. A clean and jerk or a snatch are acceptable.

Only the feet may touch the ground during the lift.  The barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Both men and women will use the same barbell.

Team Event 2: The Throwdown

For time, each athlete moves through stations of ( Male then female):
30 push-ups / Plank hold while trailing teammate performs push ups
30 Hanging knee raises / Static hang while trailing teammate performs hanging knee raise
30 calorie row/ Deadlift hold while trailing teammate rows (155/105 lb.)
15 each leg alternating overhead axle lunges (75/55 lb.) ( One bar per team/ must switch weights)
+ Max reps Synchronized partner burpees

Time cap: 9 minutes

Notes:  At the call of 3,2,1 Go, both athletes will begin at the wall, the Male athlete will begin the push ups while the female is holding a static plank hold. The Male athlete must complete all 30 push ups before switching to the female partner. Reps will only count while the partner is in a static position. After the female completes all 30 push ups, they will both move on to the Pull up bar.  The Male Athlete will complete 30 hanging knee raises while the female athlete is holding a dead hang, then they switch. The female must complete 30 knee raises while the male is holding a dead hang.  After each partner completes 30 knee raises each, both athletes move onto the 3rd station.  The Male athlete will start on the rower while the female is holding a Deadlift in a full locked out position.  After 30 calories, they switch positions and the female will complete 30 cal on rower while the male is holding a Deadlift.  After the row, teams walk up to the Axel and the Male athlete will complete 30 Overhead Lunges (15 steps on each leg) while the female partner is resting. Before they switch the athletes together can unload the bar for the female athlete and the female will begin 30 Overhead Lunges (15 steps on each leg) while the male is resting.  In the remaining time both athletes must complete an AMRAP of synchronized Burpees.

Scoring:  Total reps completed in the time cap

Standards: 

Hand Release Push-up with Plank Hold
Each push-up begins and ends with the arms locked out in the plank position, the chest must touch the floor and the hands must be released from the floor in order for the rep to count.  The knees and hips must remain open/ locked out throughout the entire movement. Repetitions will only count while the trailing athlete is holding a plank.

The plank hold is when the arms and hips are locked out at the top of a push up position. The body must stay fairly neutral for the position to be valid.

Hanging Knee Raise with Dead Hang
For the hanging knee raise, the athlete must go from a full hang to getting the knees up to the chest.  At the bottom, the legs must come behind the body before beginning the next rep. Kipping for assistance is allowed. Repetitions will only count while both athletes hang from the bar.

Row with Deadlift Hold
The leading athlete performs the row, while The trailing athlete holds the barbell locked out at the top of the deadlift, hips and knees at full extension with the shoulders behind the bar. Any grip is permitted. If either athlete drops or sets the barbell down, their partner must stop rowing immediately; rowing can only resume once the barbell is fixed at the top of the deadlift.