Freakin' Throwdown 2022
Division
Water Ski
MEN RX 3 Person Teams:
(12 min Cap)
-20 Worm Thrusters 110lbs
-150m Swim
-20 Worm Thrusters
-150m Swim
-40cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 40cals)
-30 Worm Thrusters
WOMAN RX 3 Person Teams:
(12 min Cap)
-18 Worm Thrusters 110lbs
-150m Swim
-18 Worm Thrusters
-150m Swim
-35cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 35 cals)
-26 Worm Thrusters
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MEN Intermediate 3 Person Teams:
(12 min Cap)
-20 Worm Thrusters 110lbs
-150m Swim
-20 Worm Thrusters
-150m Swim
-40cal Ski Erg (AMRAP calories remaining time)
—200m Swim (can’t start until Ski Erg hits 40cals)
-30 Worm Thrusters
WOMAN Intermediate 3 Person Teams:
(12 min Cap)
-18 Worm Thrusters 110lbs
-150m Swim
-18 Worm Thrusters
-150m Swim
-35cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 35cals)
-26 Worm Thrusters
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MEN Novice 3 Person Teams:
(12 min Cap)
-20 Worm Squats 110lbs
-100m Swim
-20 Worm Squats
-100m Swim
-35cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 35cals)
-30 Worm Squats
WOMAN Novice 3 Person Teams:
(12 min Cap)
-15 Worm Squats 110lbs
-100m Swim
-15 Worm Squats
-100m Swim
-30cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 30cals)
-26 Worm Squats
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MEN Master’s 3 Person Teams:
(12 min Cap)
-20 Worm Thrusters 110lbs
-150m Swim
-20 Worm Thrusters
-150m Swim
-35cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 35cals)
-30 Worm Thrusters
WOMAN Master’s 3 Person Teams:
(12 min Cap)
-15 Worm Thrusters 110lbs
-100m Swim
-15 Worm Thrusters
-100m Swim
-30cal Ski Erg (AMRAP calories remaining time)
-200m Swim (can’t start until Ski Erg hits 30cals)
-25 Worm Thrusters
RX Crown 4 Person Teams: (12 min Cap)
30cal Ski Erg
150m Swim
20 Worm Thrusters (2 Person Worm, 110lb)
150m Swim
20 Worm Thrusters
200m Swim
30 Worm Thrusters
Score #2: (12 min AMRAP calories remaining time)
Intermediate 4 Person Coed: (12 min Cap)
25 cal Ski Erg
150m Swim
20 Worm Thrusters (2 Person Worm, 110lb)
150m Swim
20 Worm Thrusters
200m Swim
30 Worm Thrusters
Score #2: (12 min AMRAP calories remaining time)
Novice 4 Person Coed: (12 min Cap)
20 cal Ski Erg (AMRAP for remaining time)
100m Swim
20 Worm Squats (2 Person Worm, 110lb)
100m Swim
20 Worm Squats
200m Swim
30 Worm Squats
Score #2: (12 min AMRAP calories remaining time)
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Ski Erg (During Water Ski)
This is the max calories on the ski erg for the remainder of the 12 min time cap in "Water Ski". For 3 person teams this workout will be worth 50% of a full score. For 4 person COED teams, this will count as 100% of a score.
Strikin' Lycan
MEN RX 3 Person Team
“Strikin' Lycan”
(12 min Cap)
15 Devil Press 50 lbs
5 Rope Climbs 15’
10 Ring Muscle Ups
15 Devil Press
40 Synchro T2B
40 Synchro C2B
15 Devil Press
5 Rope Climbs 15ft
10 Ring Muscle Up
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
WOMAN RX 3 Person Team
“Strikin' Lycan”
(12 min Cap)
15 Devil Press 35 lbs
4 Rope Climbs 15’
7 Ring Muscle Ups
15 Devil Press
40 Synchro T2B
40 Synchro C2B
15 Devil Press
4 Rope Climbs 15ft
7 Ring Muscle Up
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
-------------------------------------------------------------
MEN Intermediate 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
15 Devil Press 50 lbs
5 Rope Climbs
8 Bar Muscle Ups OR (32 Chest to Bar Pull Ups)
15 Devil Press
40 Synchro T2B
40 Synchro C2B
15 Devil Press
5 Rope Climbs
8 Bar Muscle Ups OR (36 Chest to Bar Pull Ups)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
WOMAN Intermediate 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
15 Devil Press 35 lbs
4 Rope Climbs
6 Bar Muscle Ups OR (30 Pull Ups)
15 Devil Press
40 Synchro T2B
40 Synchro Pull Ups
15 Devil Press
4 Rope Climbs
6 Bar Muscle Ups OR (30 Pull Ups)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
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MEN NOVICE 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
20 Devil Press 35 lbs
8 Rope Climbs or (36 Scaled Rope Climbs)
20 Devil Press
40 Synchro Knee to Chest
40 Synchro (Single Ring) Ring Rows
20 Devil Press
8 Rope Climbs or (36 Scaled Rope Climbs)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
WOMAN NOVICE 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
18 Devil Press 20 lbs
6 Rope Climbs or (26 Scaled Rope Climbs)
20 Devil Press
40 Synchro Knee to Chest
40 Synchro Single Ring-Ring Rows
18 Devil Press
6 Rope Climbs or (26 Scaled Rope Climbs)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%---------------------------------------------------------------------------------------
MEN MASTER’s 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
20 Devil Press 35 lbs
8 Rope Climbs OR (36 Scaled Rope Climbs)
20 Devil Press
40 Synchro Knee to Chest
40 Synchro Pull Ups
20 Devil Press
8 Rope Climbs OR (36 Scaled Rope Climbs)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
WOMAN MASTER’s 3 Person Team:
“Strikin' Lycan”
(12 min Cap)
18 Devil Press 20 lbs
6 Rope Climbs OR (26 Scaled Rope Climbs)
18 Devil Press
35 Synchro Knee to Chest
35 Synchro Pull Ups
18 Devil Press
6 Rope Climbs OR (24 Scaled Rope Climbs)
***During WOD. 12 min. Echo Bike for Max Calories. = 50%
RX Crown COED Team of 4
“Strikin' Lycan”
(12 min Cap)
15 Synchro Devil’s Press 50/35 (M/F)
6 Rope Climbs 15’
12 Muscle Ups
15 Synchro Devil Press (M/F)
40 Synchro T2B (Same Gender Pairs)
40 Synchro C2B (Same Gender Pairs)
15 Synchro Devil Press (M/F)
6 Rope Climbs 15ft
12 Ring MUs
***During WOD. 12 min. Echo Bike for Max Calories.
INTERMEDIATE 4 Person Coed Teams
“Strikin' Lycan”
(12 min Cap)
15 Synchro Devil Press 50/35 (M/F)
6 Rope Climbs 15’
10 Bar Muscle Ups OR (40 C2B Pull Ups)
15 Synchro Devil Press (M/F)
40 Synchro T2B (Same Gender Pairs)
40 Synchro C2B/Pull Ups (Same Gender Pairs)
15 Synchro Devil Press (M/F)
6 Rope Climbs 15ft
10 Bar Muscle Ups OR 40 C2B/Pull Ups (Guys/Girls)
***During WOD. 12 min. Echo Bike for Max Calories.
NOVICE 4 Person Coed Teams (12min Cap)
“Strikin' Lycan”
(12 min Cap)
20 Synchro Devil Press 35/20. (M/F)
8 Rope Climbs or (36 Scaled Rope Climbs)
20 Synchro Devil Press (M/F)
40 Synchro Knee to Chest (Same Gender)
40 Synchro (Single Ring) Ring Rows (Same Gender)
20 Devil Press (M/F)
8 Rope Climbs or (36 Scaled Rope Climbs)
-***During WOD. 12 min. Echo Bike for Max Calories.
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
ECHO Bike (During "Strikin' Lycan")
12 min AMRAP on the Echo bike during "Strikin' Lycan"
Steel Runner
RX Men 3 Person Teams:
(12 Min Cap)
10 Synchro Cleans M1: 205, Male2: 135
10 Synchro Shoulder to Overhead
M1: 205, Male2: 135
10 Synchro Front Squats
M1: 205, Male2: 135
25 Snatches 135
25 Overhead Squat 135
35 Synchro Cleans M1: 205, Male2: 135
35 Synchro Shoulder to Overhead
M:1 205, Male2: 135
35 Synchro Front Squats
M1: 205, Male2: 135
During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner
***Female Weights: 135/95
Intermediate 3 Person Teams:
(12 Min Cap)
10 Synchro Cleans M1: 165, Male2: 105
10 Synchro Shoulder to Overhead
M1: 165, Male2: 105
10 Synchro Front Squats M1: 165, Male2: 105
25 Snatches 105
25 Overhead Squat 105
35 Synchro Cleans M1: 165, Male2: 105
35 Synchro Shoulder to Overhead
M:1 165, Male2: 105
35 Synchro Front Squats M1: 165, Male2: 105
During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner
***Female Weights: 105/85
Novice 3 Person Teams:
(12 Min Cap)
10 Synchro Cleans M1: 105lb, Male2: 85
10 Synchro Shoulder to Overhead
M1: 105lb, Male2: 85
10 Synchro Front Squats M1: 105, Male2: 85
25 Snatches 85
25 Overhead Squat 85
35 Synchro Cleans M1: 105lb, Male2: 85lb
35 Synchro Shoulder to Overhead
M:1 105lb, Male2: 85lb
35 Synchro Front Squats M1: 105, Male2: 85lb
***Female Weights: 85/55
During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner
MASTERS 3 Person Teams:
(12 Min Cap)
10 Synchro Cleans M1: 105, Male2: 85
10 Synchro Shoulder to Overhead
M1: 105, Male2: 85
10 Synchro Front Squats M1: 105, Male2: 85
25 Snatches 85
25 Overhead Squat 85
35 Synchro Cleans M1: 105, Male2: 85
35 Synchro Shoulder to Overhead
M:1 105, Male2: 85
35 Synchro Front Squats M1: 105, Male2: 85
***Female Weights: 85/55
During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner
RX Coed:
(12 Min Cap)
15 Synchro Cleans Male: 205, Female: 135
15 Synchro Shoulder to Overhead M: 205, F: 135
15 Synchro Front Squats M: 205, F: 135
***change of weights
30 Snatches M:135, F:95
30 Overhead Squat M:135, F:95
***change of weights
35 Synchro Cleans M: 205, F: 135lb
35 Synchro Shoulder to Overhead M: 205, F: 135
35 Synchro Front Squats M1: 205, F: 135
-Woman Weights: 135/95
-Male Weights: 205/135
During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner
INTERMEDIATE COED:
(12 Min Cap)
15 Synchro Cleans Male: 165, Female: 105
15 Synchro Shoulder to Overhead M: 165, F: 105
15 Synchro Front Squats M: 165, F: 105
***change of weights
30 Snatches M:105, F:85
30 Overhead Squat M:105, F: 85
***change of weights
35 Synchro Cleans M: 165, F: 105
35 Synchro Shoulder to Overhead M: 165, F: 105
35 Synchro Front Squats M1: 165, F: 105
-Female Weights: 105/85
-Male Weights: 165/105
During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner
NOVICE COED 4 Person Teams:
(12 Min Cap)
15 Synchro Cleans Male: 105lb, Female: 85
15 Synchro Shoulder to Overhead M: 105, F: 85
15 Synchro Front Squats M: 105, F: 85
***change of weights
30 Snatches M: 85, F: 55
30 Overhead Squat M: 85, F: 55
***change of weights
35 Synchro Cleans M: 105, F: 85
35 Synchro Shoulder to Overhead M: 105, F: 85
35 Synchro Front Squats M1: 105, F: 85lb
-Female Weights: 85/55
-Male Weights: 105/85
During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner
Lycan Runner
12 min Max distance run on the Lycan Runner during "Steel Runner".
- OR -
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