ARENA THROWDOWN TOGETHER EDITION 2024 - QUALIFIER WORKOUTS
TWO PART WORKOUT
Time Cap 22 min
For this workout, use a running clock from 0 to 22 minutes.
The athletes starts standing in an upright position not touching any bars. At the call of 3,2,1 go, the athletes may start the work out.
PART A is a 6 min EMOM to find a 1 RM Back Squat for both Athletes. Each Athlete has 3 attempts total. At the call of 3-2-1 GO Athlete A has 1 minute to perform a 1 RM Back Squat. At 01:00 Athlete B may perform a 1 RM Back Squat, and so on until both Athletes performed a maximum of 3 attempts. Only 1 attempt per minute is allowed. Once the clock hits 06:00 there will be 2 minutes rest.
PART B starts when the clock shows 08:00. Both athletes may start with 50 Bar Muscle Ups/Chest 2 Bar Pull Ups/ Pull Ups/ Ring Row, depending on their category. The athletes are free to divide the repetitions within their team. Once these are completed, the team may move on to 100 Box Jump Overs (Step Overs for Scaled). Once completed, the team may finish by perform 150 Wall Balls.
The athletes starts standing in an upright position not touching any bars. At the call of 3,2,1 go, the athletes may start the work out.
PART A is a 6 min EMOM to find a 1 RM Back Squat for both Athletes. Each Athlete has 3 attempts total. At the call of 3-2-1 GO Athlete A has 1 minute to perform a 1 RM Back Squat. At 01:00 Athlete B may perform a 1 RM Back Squat, and so on until both Athletes performed a maximum of 3 attempts. Only 1 attempt per minute is allowed. Once the clock hits 06:00 there will be 2 minutes rest.
PART B starts when the clock shows 08:00. Both athletes may start with 50 Bar Muscle Ups/Chest 2 Bar Pull Ups/ Pull Ups/ Ring Row, depending on their category. The athletes are free to divide the repetitions within their team. Once these are completed, the team may move on to 100 Box Jump Overs (Step Overs for Scaled). Once completed, the team may finish by perform 150 Wall Balls.
For this workout, use a running clock from 0 to 12 minutes.
The Athletes start standing in an upright position next to the rower, not
touching therower.
At the call of 3,2,1 go,
the Athletes may start the work out by completing a total of 50 CAL on the rower. The Athletes may divide the
amount themselves,as long as both Athletes will takeat least 1 turn. In mixed teams, women begin.
Next, the Athletes will complete 3 rounds of a SYNC T2B – SYNC POWER SNATCH – DOUBLE UNDER complex. The last round will be
CROSSOVERS.
Scaled/Junior Athletes will perform SYN KNEE RAISES and SINGLE UNDERS. The SU/DU/CO may be performed at the
same time.
For this workout, use a running clock from 0 to 25 minutes.
The Athletes start standing in an upright position not touching the dumbells.
At the call of 3,2,1 go, the Athletes may start the work out by completing a total of 50 SYNC Alternating DB Snatches.
After completion,
the Athletes continue with the Alternating burpees over the buddy. Once completed, the Athletes perform 40 Sync DB Cleans and S20
followed by Alternating burpees over the buddy. The last round consists of 30 Sync Clusters and Alternating burpees over the buddy.
The Burpees are performed in repetitions of two Burpees (jumping back and forth) over the partner after which the partner will take a turn
of two Burpees and so forth until the Athletes have completed a total of 24 Burpees