Workout Details

For total time:
3 Rounds:
15 Dual DB Deadlifts @ 50/35lb per hand
15 Kipping HSPU’s
30 Double unders
..into…
3 Rounds:
9 DB Farmer Carry Lengths @ 50/35lb per hand
12 Strict HSPU’s
30 Double unders
..into…
3 Rounds:
3 DB Burpee Squat Clean Thrusters @ 50/35lb per hand
9 Strict Wall Facing HSPU’s
30 Double unders

Scoring Time (lower is better) Time Cap: 22 minutes

*If you are time capped, enter the reps you have remaining as seconds to your score.

Throwdown 286 Standards:

*1 DB Farmer Carry Length = 25ft (7.6m)

*Athletes must show full extention at the top of the deadlift; only one head of the DB must touch the ground.

*Athletes must show full extention and lockout with the head through the shoulders while the feet are in contact with the wall for the HSPUs. Head must touch the ground on each rep. Only the glutes and heels are allowed to be in contact with the wall on the kipping HSPU; only the heels are allowed to be in contact with the wall on the strict HSPU; only the toes are allowed to be in contact with the wall on the Wall facing Strict HSPU.

*Athletes must fully cross the line with both feet to count for a farmer’s carry length. 

*The rope must pass under the athlete’s feet twice for each double under rep.

*Hip crease must pass below the knee and shoulders, hips, and knees must be locked out at the top of the thruster. Chest and thighs must touch the ground at the same time on the burpee portion. DBs may pass between the legs or on the outside for the squat clean.

*Written by Coach Perrin Behr

———

Masters 55+:

For time:
3 Rounds:
15 DB Deadlifts – 35/20# per hand
10 Kip HSPU’s
30 DU’s
..into
3 Rounds:
9 DB Farmer Carry Lengths
9 Strict HSPU’s
30 DU’s
..into
3 Rounds:
3 DB Burpee Squat Clean Thrusters
6 Strict Wall Facing HSPU’s
30 DU’s
*Time Cap – 22 Min

2″ Riser for all HSPU variations 

*1 DB Farmer Carry Length = 25ft (7.6m)

——

Intermediate: 

For total time:
3 Rounds:
15 DB Deadlifts @ 50/35lb per hand
15 Dual DB STOH
30 Double unders
..into…
3 Rounds:
9 DB Farmer Carry Lengths @ 50/35lb per hand
12 Hand release pushups
30 Double unders
..into…
3 Rounds:
3 DB Burpee Squat Clean Thrusters @ 50/35lb per hand
3 Wall walks
30 Double unders
*Time Cap – 22 Min

*1 DB Farmer Carry Length = 25ft (7.6m)

Warm-up:

0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+
5-10 Mins: Double Under Warm-up (https://youtu.be/GIWAozaOPE0?feature=shared)
+
10-15 Mins: Specific Workout Prep 
1-2 Sets:
4 DB Deadlifts
2 Kipping HSPU
10 DU
25ft Farmers Carry
2 Strict HSPU
10 DU
1 DB Burpee Squat Clean Thruster
1-2 Strict Wall Facing HSPU
10 DU