QUALIFIER WORKOUTS 2018

Below you can find the qualifier workouts for the Lowlands Throwdown Edition 2018.

Download description & score form:
QUALIFIER 2018 WORKOUT 18.1 (pdf)

Download rulebook:
RULEBOOK_LOWLANDS_THROWDOWN_2018 (pdf)

ELITE, MASTERS & TEENS

9 min AMRAP of:

27 Wall-ball shots, 20lbs/14lbs (9kg/6kg)
9 Power snatches, 40kg/30kg
3 Muscle-ups

Male athletes use a 10-ft. (3m) target, female athletes use a 9-ft. (2.75m) target.

SCALED

9 min AMRAP of:

27 Wall-ball shots, 14lbs/10lbs (6kg/4kg)
9 Power snatches, 30kg/20kg
3 Pull-ups

Male athletes use a 10-ft. (3m) target, female athletes use a 9-ft. (2.75m) target.

WORKOUT DESCRIPTION

This workout must be done before 18.2 and 18.3 on the same day.

This workout begins with the athlete standing tall in front of the medicine ball. At the call of “3, 2, 1, GO!” the athlete will perform 27 wall-ball shots, then 9 power snatches, then 3 muscle-ups. If the 3 muscle-ups are completed, the athlete will move back to the medicine ball to begin another round.

The athlete’s score will be the total number of repetitions completed within the 9-minute time cap.

WALL-BALL SHOTS

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

POWER SNATCHES

For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A power snatch, muscle snatch, split snatch, or squat snatch is permitted, as long as all requirements are met.

Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you are performing this workout as a scaled female athlete and you use a 15kg barbell with fractional plates, you may start your next repetition when the barbell is below the knee. No part of the body other than the feet may touch the ground during the repetition.

MUSCLE-UP

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The athlete must go through some portion of the dip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

PULL-UP

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. Any grip is allowed.

Download description & score form:
QUALIFIER 2018 WORKOUT 18.2 (pdf)

Download rulebook:
RULEBOOK_LOWLANDS_THROWDOWN_2018 (pdf)

ELITE & MASTERS 35-39

5 min AMRAP of:

5 Cleans, 80kg/45kg
5 Front squats, 80kg/45kg
5 Shoulder-to-overhead, 80kg/45kg
4 Cleans, 90kg/55kg
4 Front squats, 90kg/55kg
4 Shoulder-to-overhead, 90kg/55kg
3 Cleans, 100kg/65kg
3 Front squats, 100kg/65kg
3 Shoulder-to-overhead, 100kg/65kg
2 Cleans, 110kg/75kg
2 Front squats, 110kg/75kg
2 Shoulder-to-overhead, 110kg/75kg
1 Clean, 120kg/85kg
1 Front squat, 120kg/85kg
Max Shoulder-to-overhead, 120kg/85kg

MASTERS 40+

5 min AMRAP of:

5 Cleans, 60kg/35kg
5 Front squats, 60kg/35kg
5 Shoulder-to-overhead, 60kg/35kg
4 Cleans, 70kg/45kg
4 Front squats, 70kg/45kg
4 Shoulder-to-overhead, 70kg/45kg
3 Cleans, 80kg/55kg
3 Front squats, 80kg/55kg
3 Shoulder-to-overhead, 80kg/55kg
2 Cleans, 90kg/60kg
2 Front squats, 90kg/60kg
2 Shoulder-to-overhead, 90kg/60kg
1 Clean, 100kg/65kg
1 Front squat, 100kg/65kg
Max Shoulder-to-overhead, 100kg/65kg

TEENS

5 min AMRAP of:

5 Cleans, 50kg/35kg
5 Front squats, 50kg/35kg
5 Shoulder-to-overhead, 50kg/35kg
4 Cleans, 60kg/40kg
4 Front squats, 60kg/40kg
4 Shoulder-to-overhead, 60kg/40kg
3 Cleans, 70kg/45kg
3 Front squats, 70kg/45kg
3 Shoulder-to-overhead, 70kg/45kg
2 Cleans, 80kg/50kg
2 Front squats, 80kg/50kg
2 Shoulder-to-overhead, 80kg/50kg
1 Clean, 90kg/55kg
1 Front squat, 90kg/55kg
Max Shoulder-to-overhead, 90kg/55kg

SCALED

5 min AMRAP of:

5 Cleans, 40kg/25kg
5 Front squats, 40kg/25kg
5 Shoulder-to-overhead, 40kg/25kg
4 Cleans, 50kg/30kg
4 Front squats, 50kg/30kg
4 Shoulder-to-overhead, 50kg/30kg
3 Cleans, 60kg/35kg
3 Front squats, 60kg/35kg
3 Shoulder-to-overhead, 60kg/35kg
2 Cleans, 70kg/40kg
2 Front squats, 70kg/40kg
2 Shoulder-to-overhead, 70kg/40kg
1 Clean, 80kg/45kg
1 Front squat, 80kg/45kg
Max Shoulder-to-overhead, 80kg/45kg

WORKOUT DESCRIPTION

This workout must be done after you have completed 18.1, and before 18.3, on the same day.

This workout begins with the athlete standing tall with the barbell loaded and resting on the ground. At the call of “3, 2, 1, GO!” the athlete will perform 5 cleans, then 5 front squats and then 5 shoulder-to-overhead. If the 5 shoulder-to-overhead are completed, the athlete will begin the next round with a heavier weight and complete 4 cleans, then 4 front squats and then 4 shoulder-to-overhead. This pattern of using a heavier weight and reduced repetitions will continue until the athlete is done with the round of 1 clean and 1 front squat. If the athlete has completed this part within the 5-minute time cap, the athlete will complete as many reps as possible of shoulder-to-overhead with the heaviest weight.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. The scoring for this workout includes a tiebreak. At the end of each set of shoulder-to-overhead, time should be marked. The athlete’s score will be the total number of repetitions completed within the 5-minute time cap and the tiebreak time for the last completed set of shoulder-to-overhead.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

CLEANS

For the cleans, the barbell begins on the ground and must be lifted to the shoulders in one smooth motion. The barbell must be at the shoulders with the hips and knees extended, and the elbows in front of the bar. A power clean, muscle clean, split clean, or squat clean is permitted, as long as all requirements are met.

Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.

FRONT SQUATS

For the front squats, the rep begins from the top, with knees and hips extended and the barbell on the shoulders. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended again, with the elbows in front of the bar. If the athlete squat cleans the last rep of the set of cleans, the rep will not count as their first rep for the set of front squats.

SHOULDER-TO-OVERHEAD

For the shoulder-to-overhead, the rep begins with the barbell on the shoulders and the hips and knees fully extended. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A shoulder press, push press, push jerk, or split jerk is permitted, as long as all requirements are met.

A front squat into a thruster is not allowed. Using a rack is not permitted.

Download description & score form:
QUALIFIER 2018 WORKOUT 18.3 (pdf)

Download rulebook:
RULEBOOK_LOWLANDS_THROWDOWN_2018 (pdf)

ELITE & MASTERS 35-39

For time (time cap: 18 min):

150 Double-unders
50 Chest-to-bar pull-ups
40 Deadlifts, 85kg/60kg
30 Burpee box jump-overs, 24inch/20inch (61cm/51cm)
40 Deadlifts, 85kg/60kg
50 Chest-to-bar pull-ups
150 Double-unders

MASTERS 40+ & TEENS

For time (time cap: 18 min):

150 Double-unders
50 Chest-to-bar pull-ups (female: pull-ups)
40 Deadlifts, 70kg/40kg
30 Burpee over-the-box jumps, 24inch/20inch (61cm/51cm)
40 Deadlifts, 70kg/40kg (female: pull-ups)
50 Chest-to-bar pull-ups
150 Double-unders

SCALED

For time (time cap: 18 min):

150 Single-unders
50 Jumping chest-to-bar pull-ups
40 Deadlifts, 50kg/35kg
30 Burpee over-the-box jumps, 24inch/20inch (61cm/51cm)
40 Deadlifts, 50kg/35kg
50 Jumping Chest-to-bar pull-ups
150 Single-unders

WORKOUT DESCRIPTION

This workout must be done after you have done workout 18.1 and 18.2, on the same day.

This workout begins with the athlete standing tall with their jump rope in their hands. At the call of “3, 2, 1, GO!” the athlete will perform 150 double-unders, then 50 chest-to-bar pull-ups, then 40 deadlifts, then 30 burpee box jump-overs. They then go back to the barbell to perform 40 deadlifts, 50 chest-to- bar pull-ups and 150 double-unders. This workout ends when the athlete completes their last double-under or when they hit the 18-minute time cap.

The athlete’s score is the total time it takes for them to complete the event or the amount of repetitions they have completed within the 18-minute time cap.

DOUBLE-UNDERS

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

CHEST-TO-BAR PULL-UPS

This is a standard chest-to-bar pull-up. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. Strict, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

DEADLIFTS

This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing. Sumo deadlifts are not allowed. A mixed grip may be used.

BURPEE BOX JUMP-OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box and landing on the other side. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Only athletes that perform the workout scaled may choose to step up during the box jump.

JUMPING CHEST-TO-BAR PULL-UP

For the jumping chest-to-bar pull-up, the bar should be at least six inches (15cm) above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower their body so the arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.