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EVENTS / SCHEDULE

THROWDOWNS TOURNAMENT

STANDARDS / FAQ's

THROWDOWNS / WOD's

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT ONE IS....

 

For Time: 11 Minute cap

 

Rep scheme is: 21/15/9

 

Movement A:

Back squat from rack:

AsRx 205/175

Masters/Scaled 155/125

Teens 135/105

(Standard is legs locked out at top down to thighs parallel to ground, knees at 90 degree bend at the bottom of movement)

 

Movement B:

Ring push ups (set ring height so the bottom of the rings are 8" from the ground)

Male Rx feet on top of plyo box set at 20 inches

All others feet on the ground

(Standards are shoulders touch rings at the bottom of the movement and arms fully extended at the top)

 

Movement C:

Pull ups (Any style)

 

Tie break is time to complete your first 21 squats, please note that time.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  TWO IS....

 

9 Minute AMRAP

 

Three rounds of:

AsRx:

20 DB shoulder to overhead (both sides simultaneously) 40/25

15 Chest to bar pull ups

10 Box jump over burpees 24/20

 

In remaining time perform as many repetitions as possible of DB snatch (Alternating is optional) 50/35

 

Masters/Scaled:

20 DB shoulder to overhead (both sides simultaneously) 35/20

Pull up in place of chest to bar

(Australian pull ups is scale for these divisions only, demonstration video below, use shoulder width grip *Please note "scaled" on your score)

10 Box jump over burpees 24/20

 

In remaining time perform as many repetitions as possible of DB snatch (Alternating is optional) 40/30

 

Teen:

20 DB shoulder to overhead (both sides simultaneously) 30/15

Pull up in place of chest to bar

10 Box jump over burpees 24/20

 

In remaining time perform as many repetitions as possible of DB snatch (Alternating is optional) 35/25

 

 

Tie break is time to complete your "first" round of... 20/15/10, please note that time.

Australian pull ups standards are:

Set barbell or rings to 3 feet from ground. If using a barbell, be sure to properly secure the bar to the rack with bands and make sure that you are pulling your body weight into the rack for safety...DO NOT PULL AWAY FROM THE RACK AS THE BARBELL MAY COME OFF! ASK YOUR COACH FOR ASSISTANCE IF YOU ARE NOT FAMILIAR WITH SECURING A BAR FOR THIS MOVEMENT.
Hands should be shoulder width apart, body should maintain a straight line from feet to head.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  THREE IS....

 

For Time:

 

Three rounds of ascending weight hang clean ladder + DB OH Squats:

Standards:

Hang clean power or squat, single bar, change your own weight, must start from hang position on every rep.

 

OH DB squats alternating arms/side every 5 reps. Must fully lock out/open shoulder and descend hips below parallel of the knee at the bottom position.

 

 

AsRx:

 

Hang cleans (5 reps) 155/125

OH DB squats (10 reps) 50/35

Hang cleans (5 reps) 155/125

OH DB squats (10 reps) 50/35

 

Hang cleans (5 reps) 165/135

OH DB squats (10 reps) 50/35

Hang cleans (5 reps) 165/135

OH DB squats (10 reps) 50/35

 

Hang cleans (5 reps) 185/145

OH DB squats (10 reps) 50/35

Hang cleans (5 reps) 185/145

OH DB squats (10 reps) 50/35

 

 

Masters/Scaled:

 

Hang cleans (5 reps) 115/65

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 115/65

OH DB squats (10 reps) 50/35

 

Hang cleans (5 reps) 135/85

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 135/85

OH DB squats (10 reps) 30/20

 

Hang cleans (5 reps) 155/105

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 155/105

OH DB squats (10 reps) 30/20

 

 

Teen:

 

Hang cleans (5 reps) 115/65

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 115/65

OH DB squats (10 reps) 50/35

 

Hang cleans (5 reps) 135/75

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 135/75

OH DB squats (10 reps) 30/20

 

Hang cleans (5 reps) 155/95

OH DB squats (10 reps) 30/20

Hang cleans (5 reps) 155/95

OH DB squats (10 reps) 30/20

 

 

Tie break is time to complete your "first" round, please note that time.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  FOUR IS....

 

AMRAP + BONUS ROUND *13 minute time cap Total

 

Round 1
500 meter row
7x Toes to bar
7x Handstand Push-ups  *(Rx is Strict)
A single ab mat will be used all divisions
7x Deadlift

Round 2
500 meter row
11x Toes to bar
11x Handstand Push-ups  *(Rx is Strict)
A single ab mat will be used all divisions
11x Deadlift

 

If both rounds are completed in (8 minutes) you will move on to Round 3.
If you do not complete the first two rounds in (8 minutes) your score will be the total repetitions completed.


Round 3
500 meter row
15x Toes to bar
15x Handstand Push-ups  *(Rx is Strict)
A single ab mat will be used all divisions
15x Deadlift

 

 

AsRx deadlift weight: 315/225

 

Masters/Scaled deadlift weight: 245/155

 

Teens deadlift weight: 225/135

 

Deadlift standard requirement; Hips must be open at the top of the movement. Spiking the bar or (Bouncing) is not allowed and will result in a no rep.

 

Score is total reps regardless of rounds completed, do not include meter rows.

Tie break is time to complete your "first" round, please note that time.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  FIVE IS....

 

AMRAP *12 minute cap

 

12 Ring Muscle ups

12 Snatch (Full/Squat) 165/115

12 Box jump overs 30/24

 

 

Masters / Scaled

 

12 Pull ups (Any style) * Scale option is Australian pull ups

12 Snatch (Full/Squat) 135/65

12 Box jump overs 24/20

 

Teen

 

12 Pull ups (Any style)

12 Snatch (Full/Squat) 115/55

12 Box jump overs 24/20

 

Box jump overs may be: Up and over, Lateral jumps or fully clearing jump over

Tie break is time to complete your "first" round, please note that time.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  SIX IS....

 

AMRAP *7 minutes

 

Buy in: 900 meter row

 

Complete in remaining time as complex:

Squat clean x 3 < Thruster x 3 < Front squat x3

 

Rx: 135/115

Masters & Scaled: 115/65

Teens: 95/55

 

Complex Rx: After the 3rd squat clean bar should not touch the ground until one round of additional two movements of complex are complete.

 

Each completed Rx round is scored as 9

 

If any movement is broken by dropping or setting the bar down zero reps should be counted and re-start complex.

 

Movement standards:

Squat clean: bar should be received in decent and hip crease must pass below knees. At the top of movement hips and knees must be fully extended.

 

Thruster: Begin at upright position with hips fully extended.
*You must return to upright position, re-set and then ascend to begin your first Thruster. You may not transition from the bottom of your third squat clean up to thruster directly. (That will result in a NO REP FOR THE ENTIRE COMPLEX POINT SET OF 9) Descend to hip crease below knees. Ascend to upright position with hips, knees and arms fully extended while thrusting bar to overhead shoulder lockout.

 

Front squat: Bring Bar to front rack from top of third thruster. Movement begins at full upright position. With the bar in front rack position descend to squat until hip crease is below knees, ascend to upright position until hips and knees are fully extended.

Tie break is time to complete your 900 meter row, please note that time.

SUBMIT SCORE & VIDEO CLICK HERE

WORKOUT  SEVEN IS....

 

AMRAP *13 minutes

Rx:

20 Overhead squat 135/105

20 Burpees
20 Toes to bar

 

 

Masters & Scaled:

20 Overhead squat 115/75

20 Burpees
20 Toes to bar / Scale option for Toes to bar is Toes to rig

 

 

Teens:

20 Overhead squat 95/65

20 Burpees
20 Toes to bar

 

 

Movement standards:

 

Overhead squat: Begin from rig in front rack raise to overhead with arms fully extended. Movement begins at full upright position. With the bar in the overhead position descend to squat until hip crease is below knees, ascend to upright position until hips and knees are fully extended.

Tie break is time to complete your first round, please note that time.

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