Workouts and standards Finals Dutch Throwdown 2019

1 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 .

2 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 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.

3 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.

4 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.

5 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 (m/f) Rx (m/f) 60+(m/f) Teens (m/f) Row buy in 250m/200m 200m/150m 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.

6 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.

7 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.

8 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 etc Cal concept 2 bike Fatbar deadlifts For teens 13-16 7 minute amrap 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 .

9 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.

10 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.