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The Dutch throwdown buddy edition

Workout

Workout 3

10 minute EMOM alternating minutes for reps.

Athlete A performs minute 1, 3, 5, 7 & 9
Athlete B performs minute 2, 4, 6, 8 & 10

 

Teens

Workout Standards

Flow of the workout

This workout is a 10 minute EMOM. On the count of 3, 2, 1 GO athlete A may start his buy in of double unders or single unders according division. When he finishes the rope jumps, the athlete may advance to the rig and perform in the remaining time of the minute (until 1:00) his version of pull ups for as many reps as possible. When the clock hits 1:00 athlete B can start his buy in of burpees and after the burpees he may proceed to the rig as well to perform as many reps as possible of pull ups. This sequence will be continued for a full 10 minutes where every minute the buy in will increase in reps.

The score on is this workout is EVERY REP MADE (buy in + amrap).

In the Netherlands we say: “Haastige spoed is zelden goed” which means it’s not beneficial to rush things! Sloppy reps can harm your qualifier so make sure you uphold the standards and don’t push the boundaries.

Movement Standards

Single Under

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Tripping on the rope will result in a no rep

Double Under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Tripping on the rope will result in a no rep.

Burpees

Start

This is a standard burpee according the new Open Standards. The athlete stands straight up, jumps back with both feet at the same time and makes sure his thighs, hips and chest touch the floor.

End

The athlete stands back up using a two foot jump and then jumps up, touches his hands behind or above his head making sure the chest is upright and there is a full extension in hips and knees.


Jumping pull ups

Start

For the jumping pull ups, the correct height is when the athlete stands with two feet together and brings both arms overhead with the thumbs to each other. The wrists of the athlete must be in contact with the rig in this position. A box or plates can be used to adjust the height for the athlete. For a rep to count, the athlete must grap the rig, fully extend the arms with both feet on the ground (or box or plates etc.) From here the athlete can jump and pull up.

End

At the top the chin must break the horizontal plane of the bar. Only the regular grip is allowed!

Pull Up

The athlete starts from a deadhang on the bar with full extension in the arms. With every rep, the chin must be above the bar. Strict, kipping and butterfly pull ups are allowed as well is every type of grip as long as the requirements above are met.

Chest to Bar Pull Up

The athlete starts from a deadhang on the bar with full extension in the arms. With every rep, the sternum must touch the bar below the collarbone. Strict, kipping and butterfly pull ups are allowed as well is every type of grip as long as the requirements above are met.

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