Workouts and standards Finals Dutch Throwdown 2019 - The Dutch ...
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Workouts and standards Finals Dutch Throwdown 2019
Introduction
Hi there! Welcome to the finals of the Dutch Throwdown. This document we will
describe the workouts, the standards and the flow of each workout. Please study
these standards so you know what will be expected of you during the workout.
For readability of this document we use the words “she” and “her”. You may also read
“he” and “his”.
Workouts
All athletes will be performing four workouts. There is no cut-off.
Final scoring is a tie
When there is a tie between two athletes after the four events, the athlete with the
highest ranking on one of the four events has advantage over the other athlete (see
example 1). When both athletes still have the same rankings on all four workouts,
event number 4 will decide who wins (see example 2)
Event 1 Event 2 Event 3 Event 4 Total Winner
Athlete 1 1 3 2 6 12 Athlete 1
Athlete 2 3 4 2 3 12
Example 1
Event 1 Event 2 Event 3 Event 4 Total Winner
Athlete 1 4 3 3 2 12 Athlete 1
Athlete 2 3 4 2 3 12
Example 2
Teens and 60+
Teens from the age 13-16 will be performing the Teen workout. The teens aged 17-
20 will be performing the Scaled workouts. The 60+ category will also be performing
the Scaled workout.
Questions
Should you have any questions after reading this document, please feel free to
contact us via info@thedutchthrowdown.nl or via our Facebook chat message. We
will gladly answer your questions. On the day itself you’ll also have some time to ask
your (head)judge your questions.Workout 1 3 minute amrap of: RX Adv Scaled/60+ 50 double unders 40 double unders (or 100 su) 80 single unders 20 sit ups 20 sit ups 20 sit ups Max distance ski max distance ski max distance ski For teens 13-16 3 minute amrap of: 80 single unders 20 sit ups Max distance ski Movement Standards Concept 2 ski This is a standard concept 2 ski. The athlete is not allowed to touch the screen of the ski-erg. After every round the judge will reset the monitor. For the less tall people there will be a big plate you can use to reach the handles. Sit Ups The sit up starts with the athlete seated, shoulders above the hips and hands in front of the toes, feet together. The athlete lies back and touches the floor behind her head. Then the athlete sits back up to start position touching the floor in front of her feet. In case the sit up is weighted, the athlete holds a plate and touches the floor behind her head and in front of her feet with the plate in order to count as a rep. Double unders This is a standard double under where the rope passes the feet twice in one jump. The rope needs to spin forward. Single unders This is a standard single under where the rope passes the feet once in one jump. The rope needs to spin forward and both feet should stay together in the jump (no “Boxing” jump ropes). Flow of the workout Start: Athletes can hold their rope. On the count of 3, 2, 1, GO the athlete can start her double or single unders. As soon as the prescribed amount of rope jumps are reached, the athlete can move on to the sit ups. Once these reps are completed, the athlete stands up back up and goes to the ski. For the remaining time of the workout the athlete must ski as far as possible. The score on this workout is the amount of reps completed and the distance. Example: Isabel (Rx) completed 50 du, 20 sit ups and skied for 489m. SCORE IS 70 + 489 = 559 reps ATTENTION: Annie (Advanced) completed 100 single unders, 20 sit ups and 300m on the ski. SCORE IS 60 (because 100 single count as 40 doubles) + 300 = 360
Workout 2
3 minute amrap of:
250m/200m buy in on the row
4 one-dumbbell hangclean
4 one-dumbell jerk
4 one-dumbell box step overs.
For teens 13-16
3 minute amrap of:
200m/150m buy in on the row
4 one-dumbbell hangclean
4 one-dumbbell jerk
4 one-dumbbell box step overs.
Categorie Scaled (m/f) Advanced Rx (m/f) 60+(m/f) Teens (m/f)
(m/f)
Row buy 250m/200m 200m/150m
in
Dumbbell 15kg/9kg 22,5kg/15kg 22,5kg/15kg 15kg/9kg 9kg/5kg
Box 60cm/50cm 60cm/50cm 60cm/50cm 60cm/50cm 50cm
Movement Standards
Concept 2 Row
The athlete is allowed to sit on the rower but can not grab the handle yet. The athlete can turn on the
monitor. After the athlete is done on the rower, the handle must be placed back in the holder before
continuing with the rest of the workout.
DB hang clean
The dumbbell must be deadlifted to the hang position first. The athlete then brings the dumbbell to the
shoulder by cleaning it. The DB can be cleaned from between the legs or from beside the body. In the
hang position the arm must be fully extended. The dumbbell must be ON TOP of the shoulder to be a
rep. “Curling” it to the front of the shoulder will be considered a no rep. The athlete can alternate reps
between arms as they please. The NON-LIFTING HAND CAN NOT be in contact with the body while
lifting. (for example, supporting with the hand on the knee is not allowed)
DB jerk
The dumbbell must have contact with the shoulder before being jerked. A dip and drive from the legs
is mandatory. The rep is completed when arms, hips and legs are extended and the dumbbell is
overhead. A DB pushpress is also allowed. A strictpress and split jerk are NOT ALLOWED.
DB Box step over
The athlete has the dumbbell supported on one of the shoulders. The athlete steps on the box and
gets off on the other side of the box. The athlete doesn’t have to fully extend on the box but both feet
must have made contact with the box. The NON-LIFTING HAND CAN NOT be in contact with the
body while stepping. (for example, supporting with the hand on the knee is not allowed)Flow of the workout The athlete is allowed to sit on the rower but can not grab the handle yet. On the count of 3, 2, 1, GO the athlete may start the row buy in. After the buy in is completed, the athlete may perform the “amrap” in the remaining time with dumbbell hang cleans, jerks and step overs. The score on this workout is the amount of reps made with the dumbbell in the remaining time of the amrap after finishing the row. The ROW does not count as reps. Example: Isabel completed a total of 6 rounds and 1 hang cleans. SCORE IS 4x(4+4+4)+1 = 49 reps.
Workout 3 7 min amrap of 6-9-12-15-18… etc Cal concept 2 bike Fatbar deadlifts For teens 13-16 7 minute amrap 4-6-8-10-12… etc Cal concept 2 bike Fatbar deadlifts Categorie Scaled (m/f) Advanced (m/f) Rx (m/f) 60+(m/f) Teens (m/f) Fatbar THE WEIGHTS WILL BE KEPT SECRET, PREPARE FOR THE UNKNOWN Movement Standards Concept 2 bike The athlete can adjust the height settings before the workout and during the workout. The judge will turn on and reset the monitor. The damper settings can be adjusted before and during the workout. Deadlift This is a standard deadlift made with a fatbar. Start Barbell is on the floor with the athlete behind the bar. Finish 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. Dropping the bar is allowed. Flow of the workout The athlete is allowed to get on the bike after the 3, 2, 1, GO and not sooner. After hitting the target number of calories, the athlete will get off the bike and start her deadlifts. After finishing every round of deadlifts, she directly must move the barbell to the next tile and get back to the bike. The score on this workout is the total amount of reps performed in 7 minutes. Example: Jackie finished her round of 18 deadlifts but did not hit anymore calories. SCORE IS 6+6+9+9+12+12+15+15+18+18 = 120 reps
Workout 4
For time with a 7 min timecap:
RX Advanced Scaled
6 rounds for time 5 rounds for time 5 rounds for time
6 toes to bar 6 toes to bar 10 knee raises
6 burpees over the bar 6 burpees over the bar 5 burpees over the bar
6 thrusters 6 thrusters 5 thrusters (frontsquat + s2oh)
For teens 13-16
For time with a 7 min timecap:
5 rounds for time
10 knee raises
5 burpees on and over the plate
5 plate ground to overhead
Categorie Scaled (m/f) Advanced (m/f) Rx (m/f) 60+(m/f) *1 Teens (m/f)
Thrusters THE WEIGHTS WILL BE KEPT SECRET, PREPARE FOR -
THE UNKNOWN
Plate 15kg/10kg
Movement Standards
Thrusters
A movement where the barbell is brought overhead from a squatted position. A re-dip (jerk) isn’t
allowed. A squat clean thruster for the first rep is allowed.
Start
The barbell is picked up from the ground (power clean or squat clean). At the bottom squat position,
the crease of the hips must pass below the height of the kneecap. The barbell is in a frontrack position
with the elbows in front of the bar
End
The athlete squats back up and brings the bar overhead in one smooth movement with the body fully
locked out. That means arms, hips and legs are extended and the bar is over the center of the
athlete’s body. The athlete shows control of the bar.
*1ATTENTION: The scaled and 60+ category can make a frontsquat plus a shoulder to overhead or a
thruster. Both are allowed. This makes the workout more accessible. A Thrusterjerk (re-dip) is allowed
as well for this category.
ATTENTION: Dropping the bar anywhere from above the knee means the athlete will be disqualified.
Dropping the bar from below the knee will result in a 30 second penalty. Always put the bar away
gently! Dropping the plate from anywhere above the hips will result in a 30 second penalty.
Plate ground to overhead
This is a movement where the plate is being brought from the ground to the overhead position. Any
style is allowed as longs as the prescribed standards are met.
StartThe plate touches the floor with the athlete holding the plate. End The plate is overhead with knees, hips and arms fully extended. Knee Raises This is a standard knee raise where the athlete will lift her knee above the hips. A box may be used to get into the rig. Start The athlete hangs from the bar with a full hang, hips and arms extended, with the feet behind the bar. End The knees are raised to a point where they are higher than the hips. Toes to bar This is a standard toes to bar where the athlete hangs with a full hang from the bar and touches the bar with both her feet at the same time. Start The athlete hangs from the bar with a full hang, hips and arms extended, with the feet behind the bar. A box may be used to get into the rig. End Both feet make contact with the bar together at the same moment between the hands. Burpee over the bar is a standard burpee according the new Open standards. The athlete must jump back with both This feet and get back up with both feet. After getting up the athlete must jump over the bar with a two feet jump and land. The burpees will be performed parallel to the bar. Scaled and 60+ athletes are allowed to step in the burpee and over the bar. Burpee on and over the plate (teens 13-17) This is a standard burpee according the new Open standards. The athlete must jump back with both feet and get back up with both feet. After getting up the athlete must jump ON and over the plate with a two feet jump and land. Flow of the workout The athlete waits on her start mat for the count of 3, 2, 1 GO. Then she is allowed to run to the rig and perform first round of knee raises or toes to bar. After completing the first reps the athlete advances to the bar or plate and performs the burpees. When these are completed, she can start the thrusters or plate ground to overhead. After finishing every round, the athlete must place the bar to the next spot for the next round. This sequence will be repeated until all the rounds are completed. After completing the last round, the time will stop as soon as she gets back on her finish (start) mat. Finishing on the finish mat counts as 1 rep. Your score on this workout is the time after completing the workout. When an athlete does not finish the workout, the amount of reps missing will be added as extra seconds to the time cap. Annie finishes her workout in 5:48. SCORE IS 5:48 Tia finishes the workout but does not get in time on her finish mat. SCORE IS 7:00 + 1 = 7:01 Karen did not finish the workout. She misses one full round (18 reps). SCORE IS 7:00 + 18 + 1 = 7:19
You can also read
