Istanbul Throwdown 2019 Finals

Onsite Competition for Individuals and teams

Event description

Welcome to Istanbul Throwdown 2019 Finals

Location: Koç University Sarıyer - click for address

Registration Dates:

15.06.2019 23:59 - 20.06.2019 23:59 

Second Registration for Finals:

21.06.2019 11:59 - 24.06.2019 23:59

Third Registration for Finals:

25.06.2019 11:59 - 28.06.2019 23:59

Final Leaderboard will be announced:

29.06.2019 23:59

Scoring: For Time: Fastest is Better | Time Cap: 9

3 Rounds for time:

30 Wallball Shots

10 Hang Barbell Snatch

20 Box Jump Over

Workout Rules and Descriptions

1- Athlete moves the box forward
once he/she finishes a round.

2- Score is the total time
for the athlete to finish the workout.

Antrenman Genel Kuralları

1- Her tur sonunda kutu belirtilen noktaya taşınarak ilerletilmelidir.

2- Skor üç turun tamamlandığı toplam süre olacaktır.

Medball Weight

Elite Male 9kg

Elite Female 6kg

Scaled Male 9kg

Scaled Female 6kg

Masters 35-39 Male 9kg

Masters 35-39 Female 6kg

Masters 40-44 Male 9kg

Masters 40+ Female 6kg

Masters 45+ Male 9kg

Teen Male 9kg

Teen Female 6kg

Beginner Male 6kg

Beginner Female 3kg

Barbell Weight

Elite Male 60kg

Elite Female 40kg

Scaled Male 40kg

Scaled Female 25kg

Masters 35-39 Male 50kg

Masters 35-39 Female 35kg

Masters 40-44 Male 40kg

Masters 40+ Female 25kg

Masters 45+ Male 40kg

Teen Male 40kg

Teen Female 25kg

Beginner Male 25kg

Beginner Female 15kg

Box Height

Elite Male 60cm

Elite Female 50cm

Scaled Male 60cm

Scaled Female 50cm

Masters 35-39 Male 60cm

Masters 35-39 Female 50cm

Masters 40-44 Male 60cm

Masters 40+ Female 50cm (step-up OK)

Masters 45+ Male 60cm

Teen Male 60cm (step-up OK)

Teen Female 50cm (step-up OK)

Beginner Male 60cm (step-up OK)

Beginner Female 50cm (step-up OK)

Scoring: For Time: Fastest is Better | Time Cap: 25

For Time:

2k Row

2k SkiErg

4k Bike Erg

 

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklama

1- Skor tüm antrenmanın tamamlandığı süredir.

Scoring: For Time: Fastest is Better | Time Cap: 6

For Time:

11-8-5

Deadlift

Bar Muscle-Up


Deadlift Weights

Elite Male 150kg 

Elite Female 120kg

Masters 35-39 Male 130kg

Masters 35-39 Female 90kg 

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklama

1- Skor antrenmanın bittiği toplam süredir.

 

Scoring: For Time: Fastest is Better | Time Cap: 6

For Time:

15-10-5

Deadlift

C2B Pull-up

 

Deadlift Weights

Scaled Male 120kg 

Scaled Female 75kg

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklama

1- Skor antrenmanın bittiği toplam süredir.

Scoring: For Weight: Heavier is Better

With a 10 Minute Running Clock

0-3 min

Find 1 RM Barbell Complex (Clean + 2 Hang Cleans)

then immediately into

7 min AMRAP

20/15 Cal Airdyne
5 One Arm Dumbell Ground to Overhead (each)
15/12 Toes to Bar

 

Weigths & Heigts

Dumbell Weight

Master 40-44 Male 25kg

Master 45+ Male 25kg

Master 40+ Female 15kg

Elite Male 40kg

Elite Female 25kg

Master 35-39 Male 40kg

Master 35-39 Female 25kg

Scaled Female 15kg

Scaled Male 25kg

Teen Female 15kg

Teen Male 25kg

Workout Rules and Descriptions

1) This is a two-part workout which will be evaluated seperately.

2) The score for the first part is the total weight the athlete is able to successfully lift.

3) The score for the second part is the total repetitions the athlete completes in 7 minutes.

Antrenman Kuralları ve Açıklamalar

1- Antrenman 2 bölümden oluşur ve ayrı ayrı puanlanır.

2- İlk bölümde skor başarıyla kaldırılan ağırlıktır.

3- İkinci bölümde skor 7 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Weight: Heavier is Better

With a 10 Minute Running Clock

0-3 min

Find 1 RM Clean

then immediately into

7 min AMRAP

40 Single Unders

20/15 Cal Airdyne

10 Dumbbell Goblet Squat 

 

Weigths & Heigts

Dumbell Weight

Beginner Male 25kg

Beginner Female 15kg

Workout Rules and Descriptions

1- This is a two-part workout which will be evaluated seperately.

2- The score for the first part is the total weight the athlete is able to successfully lift.

3- The score for the second part is the total repetitions the athlete completes in 7 minutes.

Antrenman Kuralları ve Açıklamalar

1- Antrenman 2 bölümden oluşur ve ayrı ayrı puanlanır.

2- İlk bölümde skor başarıyla kaldırılan ağırlıktır.

3- İkinci bölümde skor 7 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better

With a 10 Minute Running Clock

0-3 min

Find 1 RM Barbell Complex (Clean + 2 Hang Cleans)

then immediately into

7 min AMRAP

20/15 Cal Airdyne
5 One Arm Dumbell Ground to Overhead (each)
15/12 Toes to Bar

 

Weigths & Heigts

Dumbell Weight

Master 40-44 Male 25kg

Master 45+ Male 25kg

Master 40+ Female 15kg

Elite Male 40kg

Elite Female 25kg

Master 35-39 Male 40kg

Master 35-39 Female 25kg

Teen Female 15kg

Teen Male 25kg

Workout Rules and Descriptions

1) This is a two-part workout which will be evaluated seperately.

2) The score for the first part is the total weight the athlete is able to successfully lift.

3) The score for the second part is the total repetitions the athlete completes in 7 minutes.

Antrenman Kuralları ve Açıklamalar

1- Antrenman 2 bölümden oluşur ve ayrı ayrı puanlanır.

2- İlk bölümde skor başarıyla kaldırılan ağırlıktır.

3- İkinci bölümde skor 7 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better

With a 10 Minute Running Clock

0-3 min

Find 1 RM Clean

then immediately into

7 min AMRAP

40 Single Unders

20/15 Cal Airdyne

10 Dumbbell Goblet Squat 

 

Weigths & Heigts

Dumbell Weight

Beginner Male 25kg

Beginner Female 15kg

Workout Rules and Descriptions

1- This is a two-part workout which will be evaluated seperately.

2- The score for the first part is the total weight the athlete is able to successfully lift.

3- The score for the second part is the total repetitions the athlete completes in 7 minutes.

Antrenman Kuralları ve Açıklamalar

1- Antrenman 2 bölümden oluşur ve ayrı ayrı puanlanır.

2- İlk bölümde skor başarıyla kaldırılan ağırlıktır.

3- İkinci bölümde skor 7 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better

With a 10 Minute Running Clock

0-3 min

Find 1 RM Barbell Complex (Clean + 2 Hang Cleans)

then immediately into

7 min AMRAP

20/15 Cal Airdyne
5 One Arm Dumbell Ground to Overhead (each)
12/8 Toes to Bar

 

Weigths & Heigts

Dumbell Weight

Scaled Female 15kg

Scaled Male 25kg

Workout Rules and Descriptions

1) This is a two-part workout which will be evaluated seperately.

2) The score for the first part is the total weight the athlete is able to successfully lift.

3) The score for the second part is the total repetitions the athlete completes in 7 minutes.

Antrenman Kuralları ve Açıklamalar

1- Antrenman 2 bölümden oluşur ve ayrı ayrı puanlanır.

2- İlk bölümde skor başarıyla kaldırılan ağırlıktır.

3- İkinci bölümde skor 7 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better | Tiebreaker: tiebreak

Within 8min.

6 Rounds of

45m Shuttle Run with Vest

15m Seated Sled Pull with Vest

In the remaining time

Max Distance Hand Stand Walk without Vest 

 

*3 meters of HSW = 1 Rep

 

Weigths & Heigts

Vest Weight

Elite Male 20

Elite Female 15

Master 35-39 Male 20

Master 35-39 Female 15

Sled Weight

Elite Male 45

Elite Female 30

Master 35-39 Male 45

Master 35-39 Female 30

Workout Rules and Descriptions

1- The score is the total repetitions the athlete gets
in 8 minutes.

Antrenman Kuralları ve Açıklamalar

1- Skor 8 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better | Tiebreaker: tiebreak

Within 8min.

6 Rounds of

45m Shuttle Run

15m Seated Sled Pull

In the remaining time

Max Distance Hand Stand Walk*

*3 meters HSW = 1 Rep

*Athletes who cannot perform Handstand Walks may do slam Ball Throw and Burpee over the ball. This option will be evaluated differently than the RX version of the workout.

* Handstand Walk hareketini yapamayan sporcular 'slam ball throw and burpee over the ball' hareketini yapabilecekler. Bu iki versiyon handstand walk hareketini yapabilenler lehine farklı olarak puanlanacaktır. 

Weigths & Heigts

Sled Weight

Master 40-44 Male 35 Kg

Master 40+ Female 20 Kg

Master 45+ Male 35 Kg

Teen Male 35

Teen Female 20

Slamball Weight

Master 40-44 Male 30kg

Master 40+ Female 20kg

Master 45+ Male 30kg

Teen Male 30kg

Teen Female 10kg

Workout Rules and Descriptions

1- The score is the total repetitions the athlete gets
in 8 minutes.

Antrenman Kuralları ve Açıklamalar

1- Skor 8 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Repetitions: More is Better | Tiebreaker: tiebreak

Within 8min.

6 Rounds of

45m Shuttle Run

15m Seated Sled Pull

In the remaining time

Max Distance Slam Ball Throw*

* 3 meters of slamball throw = 1 Rep

*After every throw, the athlete must perform
4 burpees over the slam ball

Weigths & Heigts

Sled Weight

Scaled Male 45 Kg

Scaled Female 30 Kg

Beginner Male 35 Kg 

Beginner Female 20 Kg

Slamball Weight

Scaled Male 30kg

Scaled Female 20kg

Beginner Male 30kg

Beginner Female 10kg

Workout Rules and Descriptions

1- The score is the total repetitions the athlete gets
in 8 minutes.

Antrenman Kuralları ve Açıklamalar

1- Skor 8 dakikada yapılan toplam tekrar sayısıdır.

Scoring: For Time: Fastest is Better | Time Cap: 7

For Time:

Cash in 4/2 Peg Board Climb

Then 2 Rounds of

8 Hand Stand Push Ups

10 Ring Muscle Ups

12 Cal Ski Erg

 

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklamalar

1- Skor antrenmanın tamamlandığı süredir.

Scoring: For Time: Fastest is Better | Time Cap: 7

For Time:

Buy in

3 Rope Climb

50 Double Unders

Then 2 Rounds of

8 Hand Stand Push Ups (abmat hspu for females)

10 Ring Pull ups

12 Cal Ski Erg

 

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklamalar

1- Skor antrenmanın tamamlandığı süredir.

 

Scoring: For Repetitions: More is Better

7min. AMRAP

Max Bar Hold

Every time athlete breaks

7 Hand Release Burpee Touch

 

Weigths & Heigts

Slam Ball Weight

Beginner Male 30kg

Beginner Female 20kg

Workout Rules and Descriptions

1- Score for Beginner final workout is the total time athlete hanged on the bar.

Antrenman Kuralları ve Açıklamalar

1- Beginner final antrenmanı için skor sporcunun barda asılı kaldığı toplam süredir.

Scoring: For Time: Fastest is Better | Time Cap: 15

For Time:

Athlete A

50 Wall Ball Shots
20 Hang Snatch
20 Synchronized Box Jump Overs (With Athlete B)

Then;

Athlete B

50 Wall Ball Shots
20 Hang Snatch 
20 Synchronized Box Jump Overs (With Athlete C)

Then;

Athlete C

50 Wall Ball Shots
20 Hang Snatch 
20 Synchronized Box Jump Overs (With Athlete A)

 

Workout Rules and Descriptions

1- Athletes should move both of their boxes forward
once they finish a round.

2- After moving the boxes forward, the upcoming athlete
has to adjust his/her box height as per workout rules.

3- All 3 athletes must complete at least a full round
in order to complete the workout.

4- Score is the total time
for the team to finish the workout.

 

Antrenman Kuralları ve Açıklamalar

1- Her tur sonunda sporcular kutularını belirtilen noktaya taşımalıdırlar.

2- Kutular taşındıktan sonra sıradaki sporcu kutu yüksekliklerini antrenmanda belirtilen şekilde ayarlamalıdır.

3- Antrenmanın tamamlanması için her 3 sporcu da bir tam tur bitirmiş olmalıdır.

4- Skor tüm antrenmanın bittiği süredir.

 

Medball Weight

Team Member Males 9kg

Team Member Female 6kg

Barbell Weight

Team Member Males 40kg

Team Member Female 25kg

Box Height

Team Member Males 60cm

Team Member Female 50cm

Scoring: For Time: Fastest is Better | Time Cap: 25

For Time:

20k Concept2 Erg Triathlon


Workout Rules and Descriptions

1- Team athletes must work together to finish the workout.

2- Athletes may switch places to any machine
whenever they want.

3- The crucial part of this workout is making sure all machines work at the same time keeping the total average of 3 machines as high as possible.

4- Score is the total time
for the athlete to finish the workout.

Antrenman Kuralları ve Açıklamalar

1- Takım sporcuları her biri bir makinede olacak şekilde aynı anda çalışmalıdırlar.

2- Antrenmanın herhangi bir noktasında sporcular makineler arası değişim yapabilirler.

3- Bu antrenmanda strateji 3 makineyi de aynı anda çalıştırabildiğiniz kadar hızlı çalıştırarak toplam averajı yükseltmektir.

4- Skor antrenmanın tamamlandığı toplam süredir.

Scoring: For Time: Fastest is Better | Time Cap: 17

For Time:

20 Synchronized Burpees (Athletes A, B and C)

Then;

-Athlete A-

12-9-6

Thruster

Pull-Up

Then;

20 Synchronized Burpees (Athletes B and C)

Then;

Athlete B

12-9-6

Thruster

C2B Pull-Up

Then;

20 Burpees (Athletes C)

Then;

Athlete C

9-6-3

Thruster

Bar Muscle Up

 

Weigths & Heigts

Thruster Weight

Team FMM Male 60kg
Team FMM Female 40kg

Workout Rules and Descriptions

1- Score is the total time for the athlete to finish the workout.

Antrenman Kuralları ve Açıklamalar

1- Skor antrenmanın tamamlandığı toplam süredir.

 

Scoring: For Weight: Heavier is Better

With a 14 Minute Running Clock

0-4 min

Athlete A

Find 1 RM Barbell Complex (Clean + Hang Clean + Jerk)

then immediately into

Athlete B and C (I Go You Go)

10 min AMRAP

20 Cal Airdyne

8 One Arm Dumbell Ground to Overhead (each)

8 Synchronized Toes to bar

 

Weigths & Heights

Dumbell Weight

Team FMM Male 25kg

Team FMM Female 15kg

Workout Rules and Descriptions

1- In this workout, team members must be assigned different tasks. Only one of the athletes can perform the first part of the workout. The remaining two athletes will only do the second part.

2- The second part of the workout is an I go you go style workout, which means athletes will perform the rounds one after another.

3- The only simultaneous movement in this workout is toes to bar.

4- The score for the first part is the total weight the athete lifts successfully.

5- The score for the second part is the total repetitions two athletes get in 10 minutes.

6- Scores in this workout will be evaluated seperately.

Antrenman Kuralları ve Açıklamalar

1- Antrenmanın ilk bölümünü takımdan seçilecek yalnızca bir sporcu tamamlamalıdır. İkinci bölümü kalan iki sporcu tamamlayacaktır.

2- Antrenmanın ikinci kısmı 'i go you go' stilinde yapılacaktır. İkinci bölümde performans gösterecek 2 atletten biri bir tur tamamladıktan sonra diğeri bir tur tamamlayacaktır ve bu şekilde değişmeli olarak 10 dakaika boyunca performans göstereceklerdir.

3- Sadece toes to bar hareketini iki sporcu da aynı anda beraber yapacaktır.

4- İlk bölümde skor kaldırılan ağırlık, ikinci bölümde skor 10 dakikada yapılan toplam tekrar sayısıdır.

5- İki bölüm ayrı ayrı skorlanacak ve ayrı ayrı değerlendirilecektir.

 

Scoring: For Repetitions: More is Better

With a 14 Minute Running Clock

0-4 min

Athlete A

Find 1 RM Barbell Complex (Clean + Hang Clean + Jerk)

then immediately into

Athlete B and C (I Go You Go)

10 min AMRAP

20 Cal Airdyne

8 One Arm Dumbell Ground to Overhead (each)

8 Synchronized Toes to bar

 

Weigths & Heights

Dumbell Weight

Team FMM Male 25kg

Team FMM Female 15kg

Workout Rules and Descriptions

1- In this workout, team members must be assigned different tasks. Only one of the athletes can perform the first part of the workout. The remaining two athletes will only do the second part.

2- The second part of the workout is an I go you go style workout, which means athletes will perform the rounds one after another.

3- The only simultaneous movement in this workout is toes to bar.

4- The score for the first part is the total weight the athete lifts successfully.

5- The score for the second part is the total repetitions two athletes get in 10 minutes.

6- Scores in this workout will be evaluated seperately.

Antrenman Kuralları ve Açıklamalar

1- Antrenmanın ilk bölümünü takımdan seçilecek yalnızca bir sporcu tamamlamalıdır. İkinci bölümü kalan iki sporcu tamamlayacaktır.

2- Antrenmanın ikinci kısmı 'i go you go' stilinde yapılacaktır. İkinci bölümde performans gösterecek 2 atletten biri bir tur tamamladıktan sonra diğeri bir tur tamamlayacaktır ve bu şekilde değişmeli olarak 10 dakaika boyunca performans göstereceklerdir.

3- Sadece toes to bar hareketini iki sporcu da aynı anda beraber yapacaktır.

4- İlk bölümde skor kaldırılan ağırlık, ikinci bölümde skor 10 dakikada yapılan toplam tekrar sayısıdır.

5- İki bölüm ayrı ayrı skorlanacak ve ayrı ayrı değerlendirilecektir.

Scoring: For Repetitions: More is Better

5A - 14min. AMRAP

Max Distance SkiErg

5B - 14min. AMRAP

12 Rounds of (I Go You Go)

45m Shuttle Run

15m Seated Sled Pull

In the remaining time

Max Distance Hand Stand Walk

 

Weights & Heights

Vest Weight

Team FMM Male 20kg

Team FMM Female 10kg

Sled Weight

Team FMM Male ?

Team FMM Female ?

Workout Rules and Descriptions

1- Both workouts start at the same time.

2- Athletes may perform both workouts however they want until the 12 rounds of work is finished at part B. There is a tiebreak at the end of 12 rounds.

3- After the tiebreak only 2 athletes may continue on SkiErg. The other chosen athlete must only focus on hand stand walking for max meters until 14min. is up.

4- One of the athletes will wear a vest all the time until the tiebreak.

5- Score for the workout 5A is max calories for SkiErg, and for the workout 5B is total distance of hand stand walk.

Antrenman Kuralları ve Açıklamalar

1- Antrenman A ve B olmak üzere iki bölümden oluşur ve ayrı ayrı değerlendirilir. A ve B bölümleri aynı anda başlar.

2- Sporcular A ve B bölümlerinde herhangi bir sıra ile istedikleri gibi performans gösterebilir. B kısmındaki 12 tur iş bitirildiği zamandaki süre tiebreak olarak kaydedilir. 

3- Tiebreak süresinden sonra antrenmanın A kısmına sadece 2 sporcu devam edebilir. 3. sporcu B kısmındaki handstand walk kısmına odaklanmalıdır. 

4- Tiebreak süresine kadar sporculardan biri sürekli olarak ağırlık yeleği giymelidir.

5- A bölümünde skor toplam skierg kalorisidir. B bölümünde skor toplam handstand walk mesafesidir.

Scoring: For Repetitions: More is Better

5A - 14min. AMRAP

Max Distance SkiErg

5B - 14min. AMRAP

12 Rounds of (I Go You Go)

45m Shuttle Run

15m Seated Sled Pull

In the remaining time

Max Distance Hand Stand Walk

*3 meter HSW = 1 Rep

Weights & Heights

Vest Weight

Team FMM Male 20kg

Team FMM Female 10kg

Sled Weight

35 Kg

 

Workout Rules and Descriptions

1- Both workouts start at the same time.

2- Athletes may perform both workouts however they want until the 12 rounds of work is finished at part B. There is a tiebreak at the end of 12 rounds.

3- After the tiebreak only 2 athletes may continue on SkiErg. The other chosen athlete must only focus on hand stand walking for max meters until 14min. is up.

4- One of the athletes will wear a vest all the time until the tiebreak.

5- Score for the workout 5A is max calories for SkiErg, and for the workout 5B is total distance of hand stand walk.

Antrenman Kuralları ve Açıklamalar

1- Antrenman A ve B olmak üzere iki bölümden oluşur ve ayrı ayrı değerlendirilir. A ve B bölümleri aynı anda başlar.

2- Sporcular A ve B bölümlerinde herhangi bir sıra ile istedikleri gibi performans gösterebilir. B kısmındaki 12 tur iş bitirildiği zamandaki süre tiebreak olarak kaydedilir. 

3- Tiebreak süresinden sonra antrenmanın A kısmına sadece 2 sporcu devam edebilir. 3. sporcu B kısmındaki handstand walk kısmına odaklanmalıdır. 

4- Tiebreak süresine kadar sporculardan biri sürekli olarak ağırlık yeleği giymelidir.

5- A bölümünde skor toplam skierg kalorisidir. B bölümünde skor toplam handstand walk mesafesidir.

 

 

Scoring: For Time: Fastest is Better | Time Cap: 10

For time:

4 Pegboard Climbs

200 Double Unders

40 HSPU

10 Ring Muscle Ups

40 Syn. Pıstol Squat

200 Double Unders

4 Legless Rope Climbs

*Athletes must hold a 60kg loaded barbell in a fully extended deadlift position. Once the barbell touch the ground, the workout will stop. 

Workout Rules and Descriptions 

1- Athletes may perform the workout however they want. 

2- Score is the total time
for the team to finish the workout.

 

Antrenman Kuralları ve Açıklamalar

1- Sporcular hareket sırasını bozmadan antrenmanı istedikleri şekilde devam ettirebilirler

2- Skor tüm antrenmanın bittiği süredir.