OCR ThrowDown-Presented by RUT Camp

Onsite Competition for Individuals

Event description

OCR ThrowDown is the ultimate hybrid race designed to test all levels and categories of fitness. Our ThrowDown is a challenging 2 mile stadium race with a combination of 20+ obstacles, weightlifting and challenges that will push both your stamina, strength and mind. The runner will be uncomfortable and so will the weightlifter. It’s anyones podium. That’s the best part!

Format:

The preliminaries will consist of one male and one female athlete that will be sent off every 5 minutes. You will weave your way through the stands, eventually ending up at a ladder of exercises. This will be repeated four times, with the obstacles and challenges changing each round. The obstacles/challenges will be grouped by the seven primal movement patterns. You will squat, bend, lunge, push, pull, twist and walk.  Every lap will also have a different carry associated with it from kegs, to wreck bags to wheelbarrows.

ThrowDown Finals:

The finals will consist of the top 8 athletes (1-4) and (5-8) of each gender category competing in the finals for the three podium spots. This is where the ThrowDown really happens!!

What to bring:

Chairs to sit on the grass as well as tents, coolers, necessary fuel and whatever else you may need to be a spectator. Food will also be available for sale from the Lakewood High School Track and Cross Country programs.

Expected time to finish:

15 - 30 minutes for your actual wave, but please be prepared to hang with the family throughout the day. This is a spectator event. You will compete, refuel, then possibly compete again or watch fellow athletes compete like nothing you have seen before.

Racer Time Slots: You will receive your start time when you check in the morning of the event.  You may enter as an individual or as a team.  If you enter as a team, you will split the laps and will be required to pass a RUT flag pole from member to member to indicate you are on the next lap.

Scoring: For Time: Fastest is Better | Tiebreaker: ThrowDown

Lap One  Keg RUN  **
1- 10 X Hand Release Push-ups (Chest to Ground, hands release from ground, push back to full arm extension)
2 – 10 X Goblet Squat to Bucket | M 32 KG / W 20KG  (Kettlebell held at chest, butt to bucket)
3 – 10 X Barbell Deadlifts | M 195 / W 135  (No Sumo, full extension is required)
4 – Slosh Pipe Walking Lunges (Knee must touch the ground, pipe must be overhead with arms fully extended)
5 – Pinch Plate Carry (must hold plate on top rim, no using barbell holes)


Lap Two  Wreck Bag Run | M 70 / W 40  **
6 – 2 X Tire Flips (Flip one direction and then back to the starting point)
7 – 10 X 1-arm Dumbbell Floor To Overhead|M 45 / W 25 (Dumbbell must touch the ground, full extension at top)
8 – 10 X Lateral Box Step Overs  (two feet start on ground, two feet touch the top of the box, two feet back to the ground on the opposite side = 1 rep)
9 – 10 X Weighted Jump Ropes (with band around your ankles) 
10 – Double Awkward Carry (Carry a Log and Slam Ball in any fashion) ** 
 

Lap Three Wheelbarrow with weight |M 100 / F 75
11 – 10 X Burpee To Bars (Burpee then jump to pull-up bar, one hand must touch the bar)
12 – 10 X Box Jumps |M 24 / F 20 **
13 – 10 x Ball Slam Shrugs |M 80 / F 60 **
14 – Firehose Pull and Drag | M 100 / W 55 
15 – Jerrycan Farmers Carry


Lap Four 
16 – Balance Beam ( if you fall off the beam, you must start over)
17 – Low Crawl 
18 – Sled Push and Pull (push there, pull back)
19 – Tire Run (foot must go in the center of each tire)
20 – Corn Hole (You must complete 8 throws, then you have an option for a half field bear crawl or you can choose to continue to throw)


Sprint to the Finish

Scoring: For Time: Fastest is Better | Tiebreaker: ThrowDown

LAP ONE

Track and Bleacher Run

10 Toes to Bar

 

LAP TWO

Track and Bleacher Run

2-10xBarbell Push Press - M 115 - W 75

3-10xBarbell Clean - M 135 - W 85

4- 10x Barbell Deadlift - M 205 - W 135

5-10x DB One arm floor to Overhead - M 50 - W 30

6-10x DB Weighted Step Ups - M 50 24" - W 35 20"

7-10x DB Thrusters - M 40 - W 25

8-10x Weighted Jump Rope

9-10x Box Jumps

10-10 Burpee over Bag

 

LAP THREE

Sprint Lap to the Finish

1/2/3 Finish are your podium winners!

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