Triple Threat Throwdown Workouts

Workout 1

Name: Squat Clean Thruster Ladder


Description: AMRAP 5
There will be 5 bars.
Male- 95,115,135,155,185
Female- 65,75,85,95,115
1 athlete will work at a time through the ladder.
You may attempt to lift each barbell no more than twice before advancing to the next barbell.
Once athlete A has advanced as far as they can or choose to, they will run back and tag partner B to do the same.. then partner C.. Partners will continue in this order until the 5 minutes is up.
Total pounds lifted will be your teams score.
Tie breaker will be most lifts at 115 for females and 185 for males.
*video standards will be released at a later time


Standards Video: Standards Video Link


Workout 2

Name: Double Dose


Description: 40 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
20 Pull Ups
2KB Front rack Lunges from rig to starting box (53/35)
*5min Cap
1min rest
REDO WOD with another 5min cap
Score is total time combined. Reps not completed will be 1second per rep added to time.
Athletes may tag in/out as necessary. Order of athletes must remain the same throughout both rounds of the WOD.


Standards Video: Standards Video Link


Workout 3

Name: Ride On


Description: 9 Minutes- Max Calories on Assault Bike
*Each team will be assigned (1) AB. 1 athlete working at a time (I hope thats obvious)
*Athlete MUST remain seated throughout time on bike.
*Break up work as you would like.


Standards Video: Standards Video Link


Workout 4

Name: Hold Tight


Description: 8 Min Cap-
3 Rounds for Time
15 KB Swings (53/35)
12 Deadlifts (185/125)
9 Cals on rower
*Each partner will start on 1 of the 3 movements at the same time. All
Partners working at the same time
You must wait for all 3 partners to finish their movements before moving on to next movement.


Standards Video: Standards Video Link


Workout 5

Name: FINAL WOD


Description: 3 stations, 1 minute at each station with 0 seconds of transition

Toes To Bar
Shoulder to Overhead 95/65
Power Cleans 135/95

*Tie Breaker is total reps of Toes 2 Bar*


Standards Video: There is no standards video posted