arrow_back Submit Scores for Buddy 2019 Workout 1 Kids and teens

The Dutch throwdown buddy edition

Workout

Work out 1 (let op! alle scorecards op onze website)

For time with a 15 minute time cap:

Kids 8-10

60 kb Deadlift 12/8kg

60 PVC thrusters

60 Box overs 20''

11 – 13 years

80 kb deadlifts 16/12kg

80 medball thrusters 9/6kg

80 Box overs 20''

14 – 17 years

100 deadlifts 35/25kg

100 wallball pushpress 9/6kg

100 Box overs 24''/20''

Workout Standards

Flow of the workout

Both athletes must perform the reps of each movement together, not separately. Athletes can divide reps as they please. Only one athlete works at a time.

Athletes can chose their own order of movements but you must finish one movement before you move on to the next. The workout is done when all the reps are completed or when the timecap has been passed.

Athletes need to share their material (so one kettlebell, one medball etc.)

Your score is the time after finishing all the reps or the amount of reps after 15 minutes.

Movement Standards

(KB) Deadlift

You can read kettlebell instead of barbell when you have to perform the kb deadlift.

This is a standard deadlift. The barbell is on the floor with the athlete behind the bar. The athlete picks up the bar and stands straight up. 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.


 Wallball

Start

The athlete picks up the medball and must squat below parallel before throwing the ball to the specified target. The “throw” must be a push-like movement.

End

The center of the ball must hit the target at or above the specified target height. If the ball hits too low or does not hit the target at all, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

­(medball) Thrusters

You can read Medball instead of PVC if you have to do the medball thruster.

A movement where the PVC is brought overhead from a squatted position. A re-dip (jerk) isn’t allowed. A squat clean thruster for the first rep is allowed.

Start

The PVC is picked up from the ground. At the bottom squat position, the crease of the hips must pass below the height of the kneecap. The PVC is in a frontrack position.

End

The athlete squats back up and brings the PVC overhead in one smooth movement with the body fully locked out. That means arms, hips and legs are extended and the PVC is over the center of the athlete’s body. The athlete shows control of the bar.

Box over

Athletes need to get on and over the box.

14-17 year old athletes are allowed to jump and step on and over the box. They can not use their hands!

The athlete stands in front of the box. This can be box facing or sideward. The athlete jumps on the box with both feet at the same time or steps on the box and then lands on the floor on the other side of the box. The athlete DOES NOT have to land with both feet simultaneously on the box. The athlete can step and jump down from the box.

Athletes younger then 14 year are allowed to jump, step, or climb on and over the box. They start on one side and land on the other. They are allowed to use their hands but they need to have made contact with their feet on the box.

Support

If you have any questions about the workouts and standards, please contact the event organizer, JOOST PRINSENinfo@thedutchthrowdown.nl

If you have questions about submitting your score visit the Help Center on how to submit online scores here