Buddy qualifiers dutch throwdown 2023 - Movement standards and scorecards - Competition Corner
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
dutch throwdown 2023 Buddy qualifiers Movement standards and scorecards
welcome
Hi there and welcome to the qualifiers of the Dutch Throwdown Buddy Edition 2023.
In this document we will announce the workouts, the standards and the flow of the
workouts. Please study these standards, so you know what will be expected of you during
the workouts. For readability of this document, we use the words ‘he’ and ‘his’. You can and
may also read ‘she’ and ‘her’.
FILMING
All athletes will be performing 3 workouts. These workouts DO NOT have to be executed
on the same day. All qualifier workouts need to be filmed and uploaded to YouTube,
Vimeo etc. Submit the video link with your scores in Competition Corner.
If there is no video, you will not be able to qualify. Judges will randomly review videos from
athletes after the deadline. If the video is unclear or has any other inconvenience(s), we can’t
check the standards and you will not qualify.
IMPORTANT
• The clock needs to be visible at all times (WodProof is allowed).
• Make sure that whatever you do, it is visible in the frame so we can see if the movement
standards are met. If you perform repetitions outside the frame, this will count as a NO
REP. Stay in the frame during the entire workout, even when there is REST between
Workout A and Workout B.
• Make sure you film from such an angle that every movement, all equipment and the
timer are all in the frame.
• Make sure your videos are visible to us at all times. If there is music in the background,
YouTube can block your video because of copyrights. If this happens, upload your video
without sound. It is your responsibility to check if this happens. Put the video on ‘hide’,
not on ‘private’. This is your responsibility to check if this happens.
• Film your equipment and plates before or after the workout without pausing the film.
• When filming your calories on a rower, make sure to show that you start your row on
ZERO and show the end of your calories. Rowers must be reset before starting over.
• The use of gymnastic style grips are only allowed on the rig. Lifting belts and lifting shoes,
tape, sleeves and wristbands and fitness gloves are allowed during the workout.
• Any other form of external aid such as lifting straps or elastic bands are never allowed.
• When a barbell movement is programmed, always use safety collars and make sure all
the plates are placed on the inside of the safety collars.
MOST IMPORTANT: DON’T FORGET TO HAVE FUN!
Remember to share on social media and tag us using the hashtags:
#myfirstcompetition #thedutchthrowdown #tdtd2023
Yours truly, The Dutch Throwdown Team
PAGE 2suggested camera set up
If the space is challenging, please arrange the setup in such a manner that all movements
(and rest) are visible in the video frame.
PAGE 3Workout one
WOD 1A: For time – Pick your battle – 8min time cap
Buddy A works while buddy B executes a static movement. When athlete B breaks the
movement, athlete A has to stop and wait until athlete B is back in position
Buddy A: Buddy B:
18-12-6 Dead hang at rig during deadlifts
Deadlift 90° Wall sit during box jumps
Box Jumps
Into:
Buddy B works while Buddy A executes a static movement. When athlete A breaks the
movement, athlete B has to stop and wait until athlete A is back in position
Buddy B: Buddy A:
6-12-18 Dead hang at rig during deadlifts
Deadlift 90° Wall sit during box jumps
Box Jumps
2 min REST
WOD 1B – AMRAP 4 min
AMRAP Cleans
PAGE 4Workout one
SCALED M/F REGULAR M/F ADVANCED M/F RX M/F
BUDDY A BUDDY A BUDDY A BUDDY A
18 DL (50/35) 18 DL (60/42.5) 18 DL (75/55) 18 DL (90/65)
18 Box step up (24’’/20’’) 18 Box jumps (24’’/20’’) 18 Box jumps (24’’/20’’) 18 Box jumps (30’’/24’’)
12 DL (50/35) 12 DL (60/42.5) 12 DL (75/55) 12 DL (90/65)
12 Box step up (24’’/20’’) 12 Box jumps (24’’/20’’) 12 Box jumps (24’’/20’’) 12 Box jumps (30’’/24’’)
6 DL (50/35) 6 DL (60/42.5) 6 DL (75/55) 6 DL (90/65)
6 Box step up (24’’/20’’) 6 Box jumps (24’’/20’’) 6 Box jumps (24’’/20’’) 6 Box jumps (30’’/24’’)
BUDDY B BUDDY B BUDDY B BUDDY B
* Dead hang à rig during DL * Dead hang à rig during DL * Dead hang à rig during DL Weighted (10/5)
* 90° wall sit during Box step up * 90° wall sit during BJ * 90° wall sit during BJ * Dead hang à rig during DL
* Dead Hang à rig during DL * Dead Hang à rig during DL * Dead Hang à rig during DL * 90° wall sit during BJ
* 90° wall sit during BJ * Dead Hang à rig during DL
* 90° wall sit during Box step up * 90° wall sit during BJ
* Dead Hang à rig during DL * 90° wall sit during BJ
* Dead Hang à rig during DL * Dead Hang à rig during DL
* Dead Hang à rig during DL
* 90° wall sit during BJ
* 90° wall sit during Box step up * 90° wall sit during BJ
* 90° wall sit during BJ
BUDDY B BUDDY B BUDDY B BUDDY B
6 DL (50/35) 6 DL (60/42.5) 6 DL (75/55) 6 DL (90/65)
6 Box step up (24’’/20’’) 6 Box jumps (24’’/20’’) 6 Box jumps (24’’/20’’) 6 Box jumps (30’’/24’’)
12 DL (50/35) 12 DL (60/42.5) 12 DL (75/55) 12 DL (90/65)
12 Box step up (24’’/20’’) 12 Box jumps (24’’/20’’) 12 Box jumps (24’’/20’’) 12 Box jumps (30’’/24’’)
18 DL (50/35) 18 DL (60/42.5) 18 DL (75/55) 18 DL (90/65)
18 Box step up (24’’/20’’) 18 Box jumps (24’’/20’’) 18 Box jumps (24’’/20’’) 18 Box jumps (30’’/24’’)
BUDDY A BUDDY A BUDDY A BUDDY A
* Dead hang à rig during DL * Dead hang à rig during DL * Dead hang à rig during DL Weighted (10/5)
* 90° wall sit during Box step up * 90° wall sit during BJ * 90° wall sit during BJ * Dead hang à rig during DL
* Dead Hang à rig during DL * Dead Hang à rig during DL * Dead Hang à rig during DL * 90° wall sit during BJ
* 90° wall sit during Box step up * 90° wall sit during BJ * 90° wall sit during BJ * Dead Hang à rig during DL
* Dead Hang à rig during DL * Dead Hang à rig during DL * Dead Hang à rig during DL * 90° wall sit during BJ
* 90° wall sit during Box step up * 90° wall sit during BJ * 90° wall sit during BJ * Dead Hang à rig during DL
* 90° wall sit during BJ
2’ REST 2’ REST 2’ REST 2’ REST
AMRAP CLEANS (45/30) AMRAP CLEANS (55/40) AMRAP CLEANS (65/42.5) AMRAP CLEANS (75/55)
PAGE 5WORKOUT ONE
FLOW
SAME GENDER ATHLETES USE 1 BARBELL, M/F TEAMS USE 2
BARBELLS.
On the count of 3, 2, 1.. GO Athlete B makes sure he is in a dead hang position at the rig.
While Athlete B is hanging at the rig, Athlete A can perform his 18 DL’s. As long as athlete B
is hanging, athlete A can work.
After completing the 18 DL’s, Athlete B goes to the wall/back of the rig and positions
himself in a 90° wall sit. As long as Athlete B is in this position, Athlete A can perform 18
box jumps.
After completing these box jumps Athlete B gets back in the dead hang position at the rig,
and Athlete A can perform the round of 12 DL’s. Athlete B gets back into the 90° wall sit
position and athlete A can complete the 12 box jumps.
After the round of 12, Athlete B gets back in the dead hang position at the rig, and Athlete
A does 6 DL’s. After these reps athlete B gets back in the 90° wall sit position and athlete A
can complete the 6 box jumps.
Before Athlete B can start with the 6 DL's, athlete A needs to be in a dead hang position at
the rig. After completing the 6 DL’s, athlete A makes sure he is in a 90° wall sit before
Athlete B can perform his 6 box jumps. After completing the 6 box jumps, you continue the
workout in the same flow for the rounds of 12 and 18 reps.
Note: Every time the ‘static athlete who is in the dead hang or wall sit position breaks up his
movement, the working athlete needs to stop his workout, and can only start again when
the ‘static’ athlete is back in the right position. Communicate whenever the static movement
is breaking. The reps performed while the ‘static athlete’ isn’t in position will not count.
When the time cap of 8 min is reached both athletes get a 2min rest. If you finish before the
8 min mark, you also start again at 10 min.
During this 2min rest, the barbell can already be loaded to clean weight(s). Athletes of the
same gender can use 1 barbell. M/F teams use 2 barbells. The use of a second, already
loaded barbell is allowed. Make sure to film the weights before or after the workout.
Someone else is allowed to load your barbell, but make sure you stay in the video frame
during rest time.
When the clock hits 10min, you start part B of the workout. Perform as many cleans as
possible in 4 min. Only 1 athlete is working at the time. You can switch as many times as
needed. When switching between working athletes, you must tap each other’s hand.
The score of this workout is the time needed to perform WOD 1A + the amount of cleans
performed in 4 minutes.
PAGE 6WORKOUT ONE
standards
DEADLIFT
This is a standard deadlift. The barbell is on the floor with the athlete in front of the bar. The
athlete picks up the bar with their hands outside the knees and stands straight up. The
athlete holds the bar with the knees and hips extended and the shoulders behind the bar.
Regular grip and mix grip are both allowed. Sumo is not allowed. Bouncing the barbell on
the floor is not allowed.
BOX JUMP/STEP UP
Scaled athletes are allowed to step on the box, all other athletes use a two feet take off to
jump on top of the box. On top of the box knees and hips need to be locked out, showing
clear control on top of the box. Jumping off too soon will result in a NO REP.. Step downs
or jump downs are both allowed.
NOTE: RX athletes use different heights on their Box jumps.
DEAD HANG AT RIG
The athlete hangs in a dead hang position at the rig, arms locked out, feet off the ground
without touching a box or the poles of the rig. Only a pronated grip is allowed.
NOTE: RX athletes need to use a weighted plate to perform the dead hang. Place a rubber
band through the hole of the plate and hang both ends of the rubber band around your shoulders,
carrying the plate in front of your body.
WALL SIT
Start with your back against the wall with your feet shoulder width apart and about 2ft from
the wall. Slide your back down until the crease of your hip is at 90° or lower. Keep your
back flat against the wall.
NOTE: RX athletes need to use a weighted plate to perform the wall sit. Place a rubber band
through the hole of the plate and hang both ends of the rubber band around your shoulders,
carrying the plate in front of your body.
CLEAN
This can be a muscle clean, power clean or a squat clean. The barbell is on the floor with
the athlete behind the bar. The athlete picks up the bar and brings it to the front rack
position in one smooth movement. The elbows are in front of the bar and the knees and
hips are fully extended before the bar leaves the front rack position.
Dropping the bar before hitting extension results in a no rep.
PAGE 7suggested camera set up
If the space is challenging, please arrange the setup in such a manner that all movements
(and rest) are visible in the video frame.
wallball target
PAGE 8WORKOUT two
FLOW
WOD 2: Freaky Forty – For time
40 synchro burpee plate jumps
40 Partner WB shots to target
40 Partner medicine ball sit ups
40 synchro air squats
40 synchro plate ground to overhead
40 cal ROW
SCALED (M/F) regular (M/F) advanced (M/F) rx (M/F)
40 synchro burpee plate 40 synchro burpee plate 40 synchro burpee plate 40 synchro burpee plate
jumps (10/5KG) jumps (10/5) jumps (15/10) jumps(20/15)
40 partner WB shots (6/3KG) 40 partner WB shots (6/3) 40 partner WB shots (9/6) 40 partner WB shots (9/6)
40 partner medicine ball sit 40 partner medicine ball sit 40 partner medicine ball sit 40 partner medicine ball sit
ups (6/3KG) ups (6/3) ups (9/6) ups (9/6)
40 synchro air squats 40 synchro air squats
40 synchro air squats 40 synchro air squats
40 synchro plate ground to 40 plate ground to
40 synchro plate ground to 40 synchro plate ground to overhead (15/10) overhead (20/15)
overhead (10/5KG) overhead (10/5)
40CAL row 40CAL row
40CAL row 40CAL row
EVERY ATHLETE USES A ‘PERSONAL PLATE’. MALE ATHLETES USE
MALE WEIGHTS, FEMALE ATHLETES USE FEMALE WEIGHTS. MIXED
GENDER BUDDIES USE FEMALE WEIGHT ON THE MEDICINE BALL
MOVEMENTS, BUT M/F HEIGHTS ON THE WB SHOTS.
Athletes start behind a plate placed on the ground.
On the count of 3, 2, 1... GO they perform 40 synchronized burpees plate jumps. After
completing the burpees. Athletes proceed to the rig/wall where the WB targets can be
found to perform 40 partner WB shots in total.
After the WB shots, both athletes lay on the floor with their feet touching each other and
start their 40 partner medicine ball sit ups.
After finishing the sit ups, both athletes perform 40 synchronized air squats. When these
reps are completed, both athletes perform 40 synchronized plate, ground to overheads.
To complete the workout 40 CAL on the rower must be completed, divided as wished.
The score of this workout is the time needed to complete the workout.
PAGE 9WORKOUT two
standards
SYNC BURPEE PLATE JUMP
Both athletes start behind their own plate. Both athletes drop down, facing the plate,
touching the floor with chest and thighs at the same time (sync point 1). Burpees must be
executed with the head behind the plate, NOT over the plate.
Athletes get back up on their feet and jump on the plate (sync point 2).
SYNC WB SHOTS TO TARGET
Scaled: During the WB push movement, the wall-ball needs to be in front of the body. You
initiate the movement by making a small dip, (squat is allowed but not mandatory) and
throw the ball to the target point. After touching the target point, your partner athlete
catches the ball to proceed to the next rep. If the target hasn’t been hit, the athlete receiving
the NO REP repeats his/her rep. If the ball is not caught between reps between both
athletes, the movement must come to a stop before proceeding to the next rep. Female
athletes use the lowest target point at 9ft, male athletes use the highest target point at 10 ft.
Reg/Adv/RX: During the WB shots, the WB must be taken from the bottom of a squat, hip
crease below the top of the knee, and thrown to the target point. After touching the target
point, your partner athlete catches the ball to proceed to the next rep. If the target hasn’t
been hit, the athlete receiving the NO REP repeats his/her rep. If the ball is not caught
between reps between both athletes, the movement must come to a stop before
proceeding to the next rep. Female athletes use the lowest target point, male athletes use
the highest target point.
PARTNER MEDICINE BALL SIT UPS
During the partner medicine ball sit ups the buddies share a medicine ball. The athletes start
sitting down with the medicine ball in front of them, with their feet together, toes touching
each other. The athlete lies back and touches the floor behind her head, bringing the
medicine ball to the floor. Then the athlete sits back up to start position and hands the
medicine ball to her buddy. Buddy repeats the movement. Athletes alternate reps.
SYNC AIR SQUATS
This is your standard air squat, with the athlete starting in a fully extended position, hips and
knees extended. They will pass through a full squat with hip crease below the knee (sync
point 1) and stand back up into a fully extended position (sync point 2).
SYNC PLATE TO OVERHEAD
This is a movement where a plate is brought from the ground to an overhead position. At
the start the plate is touching the floor with one side and the athlete holding it with both
hands. (Sync point 1). The plate is brought to an overhead position with the body fully
locked out, elbows, shoulders, hips and legs are extended, and the plate is over the center
of the athlete’s body. (Sync point 2). The athlete shows control of the weight.
PAGE 10suggested camera set up
If the space is challenging, please arrange the setup in such a manner that all movements
(and rest) are visible in the video frame.
PAGE 11Workout three
WOD 3: AMRAP – Aeron - timecap 7 min
ROUND 1:
Athlete A: 21 DU’s/42 singles (scaled)
Athlete B: 14 DB thrusters
TEAM: 7 sets synchro gymnastics variation
ROUND 2:
Athlete B: 21 DU’s/42 singles (scaled)
Athlete A: 14 DB thrusters
TEAM: 7 sets synchro gymnastics movement
REPEAT until time cap 7min
SCALED (M/F) regular (M/F) advanced (M/F) rx (M/F)
ROUND 1 ROUND 1 ROUND 1 ROUND 1
A: 42 single unders A: 42 single unders A: 21 DU’s A: 21 Du’s
B: 14 DB thrusters (10/5) B: 14 DB thrusters (15/10) B: 14 DB thrusters (20/15) B: 14 DB thrusters (22.5/15)
TEAM: 7 synchro knee TEAM: 7 synchro sets TEAM: 7 synchro sets
TEAM: 7 synchro Leg
raises T2B + pull up T2B + Pull up
raises
ROUND 2 ROUND 2 ROUND 2 ROUND 2
B: 42 single unders B: 42 single unders B: 21 DU’s B: 21 Du’s
A: 14 DB thrusters (10/5) A: 14 DB thrusters (15/10) A: 14 DB thrusters (20/15) A: 14 DB thrusters (22.5/15)
TEAM: 7 synchro knee TEAM: 7 synchro sets TEAM: 7 synchro sets
TEAM: 7 synchro Leg
raises T2B + pull up T2B + C2B
raises
PAGE 12WORKOUT threE
FLOW
On the count of 3, 2, 1... GO Athlete A starts with the 21 DU’s/ 42 single unders. After
completing these he taps the hand of his buddy and athlete B can perform 14 thrusters.
After completing the thrusters both athletes execute the 7 synchronized reps of gymnastics
movement.
After this round, athlete B starts with the 21 DU’s/42 single unders. After completing these,
he taps the hand of his buddy and athlete A can perform 14 thrusters. After completing the
thrusters, both athletes execute the 7 reps synchronized reps of gymnastics movement.
Repeat above until the time cap of 7 minutes is reached.
The score of this workout is the amount of repetitions executed at time cap
PAGE 13WORKOUT threE
standards
SINGLE UNDERS
The rope passes under the feet for each jump. The rope must spin forward for the rep to
count. Only successful jumps are counted.
DU’S
The rope passes under the feet twice for each jump. The rope must spin forward for the
rep to count. Only successful jumps are counted
DB THRUSTER
Each set of thrusters begins with the DB’s on the ground. A full squat clean into the thruster
is allowed if the DB’s are taken from the ground. 1 head of the DB’s must touch the
shoulders. The crease of the hip must pass below the top of the knees in the bottom
position. The rep must be completed in one fluid motion from the bottom of the squat. A
front squat followed by a jerk is not allowed. The DB’s must come to full lock out position
overhead with the hips, knees, elbows, and shoulders fully extended, and the DB’s are
directly over or slightly behind the middle of your body.
SYNC KNEE RAISES
Both athletes start in a dead hang position on the rig, arms fully extended. The feet start
behind the vertical plane of the rig and are lifted up to a height where the top of the knee is
higher than the hip crease. (Synchro point) Only a pronated grip is allowed.
SYNC LEG RAISES
Both athletes start in a dead hang position on the rig, arms fully extended. The feet start
behind the vertical plane of the rig and are lifted up to a height where both feet are higher
than the hip crease. (Synchro point) This may be done strict or kipping as long as all
standards are met and no other parts of the body than the hands touch the rig. Only a
pronated grip is allowed.
SYNC TOES TO BAR + PULL UP
Start with a dead hang on the rig. (Straight arms). Feet must start behind the vertical plane
of the bar. Both feet need to touch the bar between the hands. Synchronization point is
when both athletes touch the bar with both feet at the same time. Swing back into a
position with arms fully extended and pull up with your chin above the horizontal plane of
the bar. Synchronization point is when both athletes have their chin above the bar at the
same time. Kipping, butterfly and strict pull ups are allowed. Only a pronated grip is allowed.
If you break the set between C2B and pull up only the no repped movement must be done
over.
PAGE 14WORKOUT threE
standards
SYNC CHEST TO BAR PULL UPS
Start with a dead hang on the rig (straight arms), only a pronated grip is allowed. Pull up so
your chest hits the bar below the collarbone. Synchronization point is when both athletes
touch the bar with their chest at the same time. Kipping, butterfly and strict pull ups are
allowed. Swing back into a position with arms fully extended and pull up with your chin
above the horizontal plane of the bar. Synchronization point is when both athletes have
their chin above the bar at the same time. Kipping, butterfly and strict pull ups are allowed.
Only a pronated grip is allowed. If you break the set between C2B and pull up only the no
repped movement must be done over.
PAGE 15WORKOUT 1 parent/kid
WOD 1A: Pick your battle - For time - 8 min time cap
Parent works while the kid executes a static movement. When the kid breaks the
movement, parent has to stop and wait until the kid is back in position
Parent: Kid:
18-12-6 Dead hang at rig/rings during deadlifts
KB Deadlift (32/24) 90° Wall sit during box jumps
Box jumps
Into:
Kid works while the parents execute a static movement. When the parent breaks the
movement, the kid has to stop and wait until the parent is back in position
Kid: Parent:
6-12-18 Dead hang at rig during deadlifts
KB D eadlift (8/4) 90° Wall sit during plate jumps
Plate jump
2 min REST
WOD 1B – AMRAP 4 min
AMRAP 5m sprint
PAGE 16WORKOUT 1 parent/kid
PARENT (M/F) KID (M/F) KID (M/F) PARENT (M/F) AMRAP 5METER
P * Dead hang à rig 2
18 KB DL * Dead hang à rig/ during DL
A 6 KB DL (8/4)
(32/24) rings during DL
R * 90° wall sit during M
18 Box jump * 90° wall sit during 6 20kg plate plate jumps
E (24’’/20’’) Box jump jumps I
N * Dead Hang à rig N
* Dead Hang à rig/ 12 KB DL during DL
T 12 DL (50/35)
rings during DL (8/4)
&
* 90° wall sit during
K 12 Box jump * 90° wall sit during 12 20kg plate plate jumps R
(24’’/20’’) Box jump jumps SPRINTS
I E
* Dead Hang à rig
D 6 KB DL (32/24) * Dead Hang à rig/ 18 KB DL during DL S
rings during DL (8/4)
T
* 90° wall sit during
6 Box jump * 90° wall sit during 18 20kg plate plate jumps
(24’’/20’’) Box jump jumps
PAGE 17WORKOUT 1 parent/kid
FLOW
On the count of 3, 2, 1... GO Kid (B) makes sure he is in a dead hang position at the rig or
the rings. While Kid (B) is hanging, the parent or Kid A can perform his KB 18 DL’s. As long
as kid (B) is hanging, the parent or kid A can work.
After completing the 18 DL’s, Kid (B) goes to the wall/back of the rig and positions himself
in a 90° wall sit. As long as the kid (B) is in this position, the parent of kid A can perform 18
box jumps/plate jumps
After completing these box jumps/plate jumps the kid (B) gets back in the dead hang
position at the rig/rings, and parent/kid A can perform the round of 12 KB DL’s. Kid (B) gets
back into the 90° wall sit position and parent/kid A can complete the 12 box jumps/plate
jumps.
After the round of 12, Kid (B) gets back in the dead hang position at the rig/rings, and
parent/kid A does 6 DL’s. After these reps kid (B) gets back in the 90° wall sit position and
parent/kid A can complete the 6 box jumps/plate jumps.
Before the kid (B) can start with the 6 KB DL’s parent/kid A needs to be in a dead hang
position at the rig/rings. After completing the 6 KB DL’s, parent/kid A makes sure he is in a
90° wall sit before kid (B) can perform his 6 plate jumps. After completing the 6 plate jumps,
you continue the workout in the same flow for the rounds of 12 and 18 reps.
NOTE: Every time the ‘static athlete who is in the dead hang or wall sit position breaks up
his movement, the working athlete needs to stop his workout, and can only start again when
the ‘static’ athlete is back in the right position. Communicate whenever the static movement
is breaking. The reps performed while the ‘static athlete’ isn’t in position will not count.
When the time cap of 8 min is reached both athletes get a 2min rest. If you finish before the
8 min mark, you also start again at 10 min.
When the clock hits 10min, you start part B of the workout. Perform as many 5m sprints as
possible in 4 min. Only 1 athlete is working at the time. You can switch as much as needed.
When switching between working athletes, you must tap each other’s hand.
The score of this workout is the time needed to perform WOD 1A + the amount of 5m
sprints performed in 4min.
PAGE 18WORKOUT 1 parent/kid
standards
KB DEADLIFT
This is a standard deadlift. The KB is on the floor with the athlete behind it. The athlete picks
up the KB with both hands inside the knees and stands straight up. The athlete holds the KB
with the knees and hips extended and the shoulders behind the KB
BOX/PLATE JUMP
A two feet take off is mandatory to jump on top of the box/plate. On top of the box/plate
knees and hips need to be locked out, show clear control on top of the box/plate. Jumping
off too soon will result in a NO REP. Step downs or jump downs are both allowed.
BOX JUMP/STEP UP
Scaled athletes are allowed to step on the box, all other athletes use a two feet take off to
jump on top of the box. On top of the box knees and hips need to be locked out, showing
clear control on top of the box. Jumping off too soon will result in a NO REP. Step downs
or jump downs are both allowed.
DEAD HANG AT RIG
The athlete hangs in a dead hang position at the rig, arms locked out, feet off the ground
without touching a box or the poles of the rig. Only a pronated grip is allowed. Kids are
allowed to use the rings if the rig is too high for safety reasons.
WALL SIT
Start with your back against the wall with your feet shoulder width and about 2ft from the
wall. Slide your back down until the crease of your hip is at 90° or lower. Keep your back
flat against the wall.
PAGE 19WORKOUT 2 parent/kid
flow
WOD 2: Freaky Forty – For time
40 you go I go burpee plate jumps (10/5)
40 Partner WB shots over the box (3)
40 Partner clapping hands sit ups
40 you go I go air squats
40 you go I go plate ground to overhead (10/5/2.5)
40 cal ROW
EVERY ATHLETE USES A ‘PERSONAL PLATE’, MALE ATHLETES USE
MALE WEIGHTS (10KG), FEMALE ATHLETES USE FEMALE WEIGHTS
(5KG). KIDS USE A 2.5KG PLATE FOR THE GTOH AND A 5KG PLATE
FOR THE BURPEE PLATE JUMPS.
Athletes start behind a plate placed on the ground.
On the count of 3, 2, 1... GO they perform 40 ‘you go, I go’ burpee plate jumps. After
completing the burpees. Athletes proceed to the plyo box to perform 40 partner WB
shots/rolls over the box in total. Box height depends on the height of the kid.
After the WB shots/rolls, both athletes lay on the floor with their feet touching each other
and start their 40 partner clapping hands sit ups.
After finishing the sit ups, both athletes perform 40 ‘you go, I go’ air squats. When these
reps are completed, both athletes perform 40 ‘you go, I go’ plate, ground to overheads.
To complete the workout 40 CAL on the rower must be completed, divided as wished.
The score of this workout is the time needed to complete the workout.
PAGE 20WORKOUT 2 parent/kid
standards
BURPEE PLATE JUMP
Both athletes start behind their own plate. One athlete drops down, facing the plate,
touching the floor with chest and thighs at the same. Burpees must be executed with the
head behind the plate, NOT over the plate.
Athletes get back up on their feet and jump on the plate. After jumping off the plate, the
partner athlete can perform the next burpee plate jump as described.
WB SHOTS OVER BOX
During the WB push movement, the wall-ball needs to be in front of the body. You initiate
the movement by making a small dip, (squat is allowed but not mandatory) and throw the
medicine ball over the box to the buddy athlete. The partner athlete catches the ball to
proceed to the next rep. If the ball is not caught between reps between both athletes, the
movement must come to a stop before proceeding to the next rep.
PARTNER CLAPPING HANDS SIT UPS
During the clapping hands sit ups, the athletes start sitting down with their feet together,
toes touching each other. The athlete lies back and touches the floor behind the head and
the athlete sits back up to the starting position of his buddy. Buddy repeats the movement.
Athletes alternate reps.
PARTNER AIR SQUATS
This is your standard air squat, with the athlete starting in a fully extended position, hips and
knees extended. They will pass through a full squat with hip crease below the knee and
stand back up into a fully extended position. The air squats are performed in a ‘You go, I go’
flow.
PARTNER PLATE TO OVERHEAD
This is a movement where a plate is brought from the ground to an overhead position. At
the start the plate is touching the floor with one side and the athlete holding it with both
hands. The plate is brought to an overhead position with the body fully locked out, elbows,
shoulders, hips and legs are extended, and the plate is over the center of the athlete’s body.
The athlete shows control of the weight. The Plate to overhead movement is performed in
a ‘You go, I go’ flow.
5m sprints
Mark a 5m distance with tape. Every sprint starts with both athlete’s feet behind the taped
line and end with both athlete’s feet over the 5m taped line.
PAGE 21WORKOUT 3 parent/kid
flow
WOD 3: AMRAP – Aeron - timecap 7min
ROUND 1:
Parent: 21 DU’s/42 singles
Kid: 14 crawls over plyo box (24’’)
TEAM: both athletes perform 7 ring rows
ROUND 2:
Kid : 21 jumps over empty barbell
Parent: 14 DB thrusters (15/10)
TEAM: both athletes perform 7 ring rows
REPEAT until time cap 7min
ROUND 1 ROUND 2
P PARENT: 21 DU’s/42 single unders KID: 21 jumps over empty
A barbell
R KID: 14 crawls over plyo box
E PARENT: 14 DB thrusters
N (15/10)
PARENT: 7 ring rows
T
& PARENT: 7 ring rows
KID KID: 7 ring rows
KID: 7 ring rows
On the count of 3, 2, 1... GO parent starts with the 21 DU’s/ 42 single unders. After
completing these he taps the hand of his Kid who can perform 14 crawls over the plyo box.
After completing these crawls, both athletes execute 7 reps of ring rows.
After this round, the kid starts with 21 jumps over an empty barbell. After completing these,
he taps the hand of his buddy and the parent can perform 14 DB thrusters. After completing
the thrusters, both athletes execute the 7 reps of ring rows.
Repeat above until the time cap of 7 minutes is reached.
The score of this workout is the number of repetitions executed at time cap.
PAGE 22WORKOUT 3 parent/kid
standards
SINGLE UNDERS
The rope passes under the feet for each jump. The rope must spin forward for the rep to
count. Only successful jumps are counted.
DU’S
The rope passes under the feet twice for each jump. The rope must spin forward for the
rep to count. Only successful jumps are counted
JUMP OVER EMPTY BARBELL
The movement starts with the kid standing lateral with the barbell and uses a two feet take
off to jump over the barbell.
DB THRUSTER
Each set of thrusters begins with the DB’s on the ground. A full squat clean into the thruster
is allowed if the DB’s are taken from the ground. 1 head of the DB’s must touch the
shoulders. The crease of the hip must pass below the top of the knees in the bottom
position. The rep must be completed in one fluid motion from the bottom of the squat. A
front squat followed by a jerk is not allowed. The DB’s must come to full lock out position
overhead with the hips, knees, elbows, and shoulders fully extended, and the DB’s are
directly over or slightly behind the middle of your body.
CRAWL OVER THE PLYO BOX
The movement starts with the kid standing behind the plyo box with both feet on the
ground. He lifts his body on the top of the box and lands with both feet on the ground on
the other side of the box. Repeat above.
RING ROWS
Mark a tape under the vertical plane of the rig. The top of the rings needs to be adjusted to
chest height or below. The athlete’s heels must remain over the taped line. The athlete
holds the rings in full grip, and is extended in the knees, hips, and elbows. The rep is counted
when the athlete touches the chest with the back of his thumbs or a part of the rings and
when the knees, hips and elbows remain fully extended.
PAGE 23WORKOUT ONE
scorecard
-POWERED BY-
WOD 1A: PICK YOUR BATTLE TIME CAP: 8 MIN
SCALED – REGULAR – ADVANCED - RX
BUDDY A BUDDY B
18 78
18 DL 6 DL
36 84
18 box jumps 6 box jumps
48 96
12 DL 12 DL
60 108
12 box jumps 12 box jumps
66 126
6 DL 18 DL
72 144
6 box jumps 18 box jumps
REPS @ TIME CAP
TIME TO FINISH 144 reps
2minutes rest
WOD 1B: AMRAP CLEANS TIME CAP 4 MIN
BUDDY A: BUDDY B:
TOTAL BUDDY A + B:
PAGE 24WORKOUT TWO
SCORECARD
-POWERED BY-
WOD 2: FREAKY FORTY FOR TIME
SCALED – REGULAR – ADVANCED - RX
40 synchro burpee plate jumps 40
40 partner WB shots 80
40 partner medicine ball sit ups 120
40 synchro air squats 160
40 synchro plate GTOH 200
40 CAL row 240
TIME:
PAGE 25WORKOUT THREE
SCORECARD
-POWERED BY-
WOD 3: AERON - AMRAP TIMECAP 7 MIN
SCALED – REGULAR – ADVANCED - RX
ROUND 1 ROUND 3 ROUND 5 ROUND 7 ROUND 9
BUDDY A:
21 DU – 42 singles
21 105 189 273 357
BUDDY B:
14 DB thrusters 35 119 203 287 371
TEAM:
7 synchro sets gymnastics
42 126 210 294 378
ROUND 2 ROUND 4 ROUND 6 ROUND 8 ROUND 10
BUDDY A:
21 DU – 42 singles 63 147 231 315 399
BUDDY B:
14 DB thrusters 77 161 245 329 413
TEAM:
7 synchro sets gymnastics 84 168 252 336 420
REPS @ TIME CAP:
PAGE 26WORKOUT ONE
SCORECARD
-POWERED BY-
WOD 1A: PICK YOUR BATTLE TIME CAP: 8 MIN
PARENT & KID
PARENT KID
18 KB DL 18
6 KB DL 78
18 box jumps 36
6 plate jumps 84
12 KB DL 48
12 KB DL 96
12 box jumps 60
12 plate jumps 108
6 KB DL 66
18 KB DL 126
6 box jumps 72
18 plate jumps 144
REPS @ TIME CAP
TIME TO FINISH 144 REPS
2’ REST
WOD 1B: AMRAP 5m sprints TIME CAP 4 MIN
PARENT KID
Total PARENT + KID:
PAGE 27WORKOUT TWO
SCORECARD
-POWERED BY-
WOD 2: FREAKY FORTY FOR TIME
PARENT-KID / BUDDY KIDS
40 ‘You go, I go’ burpee plate jumps
40
40 partner WB shots/rolls over the
box 80
40 partner clapping hands sit ups
120
40 ‘You go, I go’ air squats
160
40 ‘You go, I go’ plate GTOH
200
40 CAL row
240
TIME:
PAGE 28WORKOUT THREE
SCORECARD
-POWERED BY-
WOD 3: AERON - AMRAP TIMECAP 7 MIN
PARENT & KID
ROUND 1 ROUND 3 ROUND 5 ROUND 7 ROUND 9
PARENT:
21 DU – 42 singles 21 105 189 273 357
KID:
14 Crawl over plyo box 35 119 203 287 371
TEAM:
7 x 2 ring rows
42 126 210 294 378
ROUND 2 ROUND 4 ROUND 6 ROUND 8 ROUND 10
BUDDY B:
21 jumps over barbell 63 147 231 315 399
BUDDY A:
14 DB thrusters 77 161 245 329 413
TEAM:
7 x 2 ring rows 84 168 252 336 420
REPS @ TIME CAP:
PAGE 29You can also read
