2015 Garage Gym Throwdown Events

 In Workouts

Every team will compete in Events 1 through 3. The Garage Gym Throwdown events are programmed to get harder each time based on movements, weights, and distance traveled. The Final Event will be for the top 10 teams. May the best team win!

Event #1 (15 minute time cap)

Bottom level:
100 sumo deadlift high pull 65lb/45lb
20 target med ball throws 6lb

2nd level:
100 russian swings 53lb/35lb
100 wall balls 10lb

Top level:
1 Sled push down and back (no weight)
Sandbag run down and back x1 90lb/60lb

DESCRIPTION:

Bottom level- Everyone starts at the bottom level of the parking garage. Athlete 1 performs 25 sumo deadlift high pull (SDLHP). The next athlete cannot step to the barbell and start SDLHP until all 25 SDLHP are completed by athlete 1. Once athlete 1 completes 25 SDHP, he/she can move to the target med ball throws. Each athlete must hit the target 5 times before the next person can start the target throws. The same pattern continues for the bottom floor. Everyone starts at SDLHP and moves to the target med ball throw. Once all 4 athletes have performed their consecutive 25 SDLHP and hit the target 5 times, all 4 team members will run up to the 2nd level.

2nd level- One athlete starts on russian swings and another athlete starts on wall balls. 25 consecutive reps of the russian swings will be performed by 1 athlete before passing to the next athlete, and 25 consecutive wall balls will be performed by 1 athlete before passing to the next athlete. All 4 athletes will perform 25 russian swings and 25 wall balls before moving to the top level. Russian swings and wall balls will be going on simultaneously.

Top level- One athlete starts on the sandbag run and one athlete starts on the sled push. Each athlete must perform 1 trip of both the sandbag run and sled push. 1 down and back is approximately 50 yards. TIME.

 

Event #2 (15 minute time cap)

Bottom level:
100 thrusters 65lb/45lb
20 target med ball throws 6lb

2nd level:
100 dumbbell power clean 45lb/25lb
100 wall balls 14lb

Top level:
2 Sled push down and back (no weight)
Sandbag run down and back x2  90lb/60lb

DESCRIPTION:

Bottom level- Everyone starts at the bottom level of the parking garage. Athlete 1 performs 25 thrusters. The next athlete cannot step to the barbell and start thrusters until all 25 thrusters are completed by athlete 1. Once athlete 1 completes 25 thrusters, he/she can move to the target med ball throws. Each athlete must hit the target 5 times before the next person can start the target throws. The same pattern continues for the bottom floor. Everyone starts at thrusters and moves to the target med ball throw. Once all 4 athletes have performed their consecutive 25 thrusters and hit the target 5 times, all 4 team members will run up to the 2nd level.

2nd level- One athlete starts on dumbbell power cleans and another athlete starts on wall balls. 25 consecutive reps of the dumbbell power cleans will be performed by 1 athlete before passing to the next athlete, and 25 consecutive wall balls will be performed by 1 athlete before passing to the next athlete. All 4 athletes will perform 25 dumbbell power cleans and 25 wall balls before moving to the top level. Dumbbell power cleans and wall balls will be going on simultaneously.

Top level- One athlete starts on the sandbag run and one athlete starts on the sled push. Each athlete must perform 2 trips of both the sandbag run and sled push. 1 down and back is approximately 50 yards. TIME.


Event #3 (15 minute time cap)

Bottom level:
50 Power Curtis P’s 65lb/45lb
20 target med ball throws 6lb

2nd level:
100 dumbbell power snatch 45lb/25lb
100 wall balls 20lb

Top level:
3 Sled push down and back (no weight)
Sandbag run down and back x3  90lb/60lb

DESCRIPTION:

Bottom level- Everyone starts at the bottom level of the parking garage. Athlete 1 performs 10 Curtis P’s. The next athlete cannot step to the barbell and start Curtis P’s until all 10 Curtis P’s are completed by athlete 1. Once athlete 1 completes 10 Curtis P’s, he/she can move to the target med ball throws. Each athlete must hit the target 5 times before the next person can start the target throws. The same pattern continues for the bottom floor. Everyone starts at Curtis P’s and moves to the target med ball throw. Curtis P reps will go as follows– 10 reps for athletes 1 and 2, and 15 reps for athletes 3 and 4. Once all 4 athletes have performed their consecutive 10 or 15 reps of Curtis P’s and hit the target 5 times, all 4 team members will run up to the 2nd level.

2nd level- One athlete starts on dumbbell power snatch and another athlete starts on wall balls. 25 consecutive reps of the dumbbell power snatch will be performed by 1 athlete before passing to the next athlete, and 25 consecutive wall balls will be performed by 1 athlete before passing to the next athlete. All 4 athletes will perform 25 dumbbell power snatch and 25 wall balls before moving to the top level. Dumbbell power snatch and wall balls will be going on simultaneously.

Top level- One athlete starts on the sandbag run and one athlete starts on the sled push. Each athlete must perform 3 trips of both the sandbag run and sled push. 1 down and back is approximately 50 yards. TIME.


Final Event for Top 10 (no time cap, time is called after the first three teams complete this event, winner takes all)

Bottom level:
10 burpee over bar 65lb
25 sumo deadlift high pull 65lb/45lb
25 thrusters 65lb/45lb
10 Curtis P’s 65lb/45lb
20 target med ball throws 6lb

2nd level:
25 russian swings 53lb/35lb
25 dumbbell power clean 45lb/25lb
25 dumbbell power snatch 45lb/25lb
25 russian swings 53lb/35lb
100 wall balls 30lb

Top level:
Sled push 1 lap around the top level (no weight)
Sandbag run 1 lap around the top level 60lb

DESCRIPTION:

Bottom level- Everyone starts at the bottom level of the parking garage. Athlete 1 performs 10 burpee over 65lb barbell. The next athlete cannot step to the barbell and start SDLHP until all 10 burpee over bar are completed by athlete 1. Once athlete 1 completes 10 burpee over bar, he/she can move to the target med ball throws. Each athlete must hit the target 5 times before the next person can start the target throws. The same pattern continues on the bottom floor. 1 athlete will perform 10 burpee over bar, 1 athlete will perform 25 SDLHP, one athlete will perform 25 thrusters, and 1 athlete will perform 10 Curtis P’s. Once all 4 athletes have performed their consecutive 10 or 25 reps and hit the target 5 times, all 4 team members will run up to the 2nd level.

2nd level- One athlete starts on russian swings and another athlete starts on wall balls. 25 consecutive reps of the russian swings will be performed by 1 athlete before passing to the next athlete for the next movement, and 25 consecutive wall balls will be performed by 1 athlete before passing to the next athlete. The pattern goes– 1 athlete will perform 25 russian swings, 1 athlete will perform 25 dumbell power clean, 1 athlete will perform 25 dumbbell power snatch, and 1 athlete will perform the final 25 russian before moving to the top level. The dumbbell/kettlebell movements and wall balls will be going on simultaneously. All team members will complete 25 reps of one of the dumbbell/kettlebell movements and 25 reps of the wall ball.

Top level- All 4 athletes will work together for a final full lap around the top of the parking garage with the sandbag and pushing the sled. You can switch out teammates as needed. TIME.

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