German Throwdown 2024

FOR TIME

10 Rounds

• 3 Bar Muscle-Ups
• 7 Single-Arm Kettlebell Hang Squat Clean Thrusters 32/24 kg (70/52lbs)

FOR TIME

• 21 Toes-to-Bar
• 15 Cal Run
• 12 Snatches 70/50 kg (155/115lbs)
• 21 Toes-to-Bar
• 15 Cal Run
• 9 Snatches 80/60 kg (175/135lbs)
• 21 Toes-to-Bar
• 15 Cal Run
• 6 Snatches 90/65 kg (200/145lbs)

MAX WEIGHT / MAX REPS

• Squat Clean Ladder + max reps Front-Squats

Weights:

• Male 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 - 170 kg
• Female 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 kg

FOR TIME

Part A

• 500/400 m Row for time

1 min Rest

Part B

5 Rounds

• 20 Heavy Double-Unders
• 10/8 Cal Row
• 5 Burpees over Rower

FOR TIME

• 40 Wallballs 9/6 kg (20/14lbs)
• 30 Chest-to-Bar Pull-Ups
• 20 Heavy Dumbbell Box Step-Ups 42,5/30 kg (95/65lbs)
• 10 Heavy Dumbbell Snatches 42,5/30 kg (95/65lbs)
• 5 Legless Rope Climbs

FOR TIME

• 20 Ring Muscle-Ups
• 40 Thrusters 50/35 kg (115/85lbs)
• 20m (22 yards) Handstand Walk

A

FOR TIME

• 40 cal row
• 21 high box jump over
• 21 overhead squats 50/35kg (115/85lbs)
• 30 cal row
• 15 high box jump over
• 15 overhead squats 70/50kg (155/115lbs)
• 20 Cal Row
• 9 high box jump over
• 9 overhead squats 90/65kg (200/145lbs)

In the remaining time:

B

FOR MAX WEIGHT the following complex

• 1 squat snatch
• 1 power snatch
• 1 overhead squat
• 1 power snatch
• 1 squat snatch

FOR TIME

• 60 wall balls
• 20 strict handstand push-ups
• 30 chest-to-bar pull-ups
• 50 wall balls
• 30 kipping handstand push-ups
• 20 bar muscle-ups
• 40 wall balls

AMRAP 13 min

3 Rounds

• 12 double dumbbell hang to overhead 2×30/22,5kg (65/50lbs)
• 24 double unders

3 Rounds

• 12 double dumbbell hang to overhead 2×22,5/15kg (50/35lbs)
• 24 double unders

3 Rounds

• 12 double dumbbell hang to overhead 2×15/10kg (35/25lbs)
• 24 double unders

Max reps devil press in the remaining time 2×15/10kg (35/25lbs)