arrow_back Submit Scores for Buddy 2019 Workout 1 Parent/Kid

The Dutch throwdown buddy edition


Workout 1

For time with a 15 minute time cap:

6 rounds each, alternate full rounds!

10 cal row
10 wallballs 9/6kg
10 deadlift 60/42,5

5 KB Deadlifts 12/8kg
5 PVC Thrusters
5 Box Overs 20''

Workout Standards

Flow of the workout

The both of you get your own material. You choose who will start, the parent or the kid. High five each other after finishing the round so the other one can start.

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



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.


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.

­PVC Thrusters

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.


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.


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.

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.

Concept 2 Row

The athletes will row for calories. Make sure the monitor is filmed during the row.  Athletes can adjust the damper setting as they like. Athletes are allowed to help each other on and off the rower.


If you have any questions about the workouts and standards, please contact the event organizer, JOOST

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