three ring throwdown, by wodthreads

Check out our Three Ring Throwdown event announcement, brought to you by WODThreads (details in post)!

FORMAT

4 Rounds For Time (14 minute cap)

*Athlete 1 completes rounds 1 & 4, athlete 2 completes rounds 2 & 3.

• 25 wallballs

• 20 toes-to-bar (straight leg raises)

• 15 axel bar deadlifts

• 10 synchro burpees

Details: Athlete 1 will start at rig end of the floor, athlete 2 will start at opposite end. 3, 2, 1…athlete 1 will work their way down the floor completing 25 wallballs, 20 toes-to-bar, 15 axel bar deadlifts. Once they get to the burpees, their partner will join in for 10 synchro burpees - athlete 2 will then work their way back toward the rig doing round 2 in reverse order (already completed their burpees) 15 axel bar deadlifts, 20 toes-to-bar and 25 wallballs. Athlete 2 will stay on the floor for round 3, working back toward their partner with another 25 wallballs, 20 toes-to-bar, 15 axel bar deadlifts - then their partner will join for the 10 synchro burpees. Athlete 1 will wrap up found 4 working back to where they started at the rig end of the floor, completing 15 axel bar deadlifts, 20 toes-to-bar and 25 final wall balls - time is when athlete 1 crosses finish line. If team caps out, we add .01 to time for every rep not completed (ex: you capped out 5 reps short of completion, your time is 14:05).

Division Specifics

• RX

  • 20/14 wallballs

  • toes-to-bar

  • 255/175 axel bar deadlifts

  • synchro (at the bottom) burpee box jump overs (30/24)

• Intermediate

  • 20/14 wallballs

  • rounds 1 & 2 are straight leg raises (toes/knees above 90 degrees) and rounds 3 & 4 are toes-to-bar (this means both athletes will do 20 toes-to-bar on their last round)

  • 205/145 axel bar deadlifts

  • synchro (at the bottom) burpee box jump overs (24/20)

• Novice

  • 14/10 wallballs

  • hanging knee raises (knees above 90 degrees)

  • 165/115 axel bar deadlifts

  • synchro (at bottom) burpee box step-overs (24/20)

Standards

wallballs: rep begins with ball in hands and athlete descending to squat to show hip crease below knee crease (you are allowed to squat clean to start first rep), rep is complete when athlete ascends and throws wallball to the front (NOT bottom edge) of target (roughly 9-9.5ft)

toes-to-bar: rep begins with athlete hanging from rig and showing toes behind vertical plane (if you start swinging and do not show this before every rep they will not be counted), rep is complete when top of athlete’s feet (both at the same time) make contact with rig between hands

straight leg raises: rep begins with athlete hanging from rig and showing toes behind vertical plane (if you start swinging and do not show this before every rep they will not be counted), rep is complete when athlete brings both feet and knees up to a less than 90 degree angle with body (please note that this is NOT just parallel with the horizontal plane - if you’re swinging and your body shifts positions, the requirement for where your legs must go changes as well)

hanging knee raises: rep begins with athlete hanging from rig and showing toes behind vertical plane (if you start swinging and do not show this before every rep they will not be counted), rep is complete when athlete brings both knees up to a less than 90 degree angle with body (please note that this is NOT just parallel with the horizontal plane - if you’re swinging and your body shifts positions, the requirement for where your legs must go changes as well)

deadlifts: rep begins with athlete pulling barbell from ground, rep is complete when athlete stands showing full extension of hips AND knees (shoulders should be slightly behind barbell and legs straight) - you may use reverse grip or standard grip

synchro burpee box jump overs: rep begins when both athletes show chest-to-deck simultaneously (if one gets down faster than the other they must wait until the next athlete shows chest-to-deck before ascending), athletes (one at a time) then jump with both feet to the top of the box (feet must touch box simultaneously and athletes may not jump on corners - no hands permitted) and the rep is complete when both athletes land on the other side (athletes do NOT need to show full hip extension at the top of the box)

synchro burpee box step overs: rep begins when both athletes show chest-to-deck simultaneously (if one gets down faster than the other they must wait until the next athlete shows chest-to-deck before ascending), athletes (one at a time) then jump OR step up to the top of the box (both feet must touch box simultaneously at some point and athletes may not jump/step on corners - no hands permitted) and the rep is complete when both athletes land on the other side (athletes do NOT need to show full hip extension at the top of the box)