IBCF Hybrid Throwdown - The Workouts

 

Workout #1 – Individual

1-Rep Max: Benchpress (Floating WOD)

This will be a floating WOD, so it can be performed anytime between 9 AM and 2 PM. Points will be #pounds for highest attempt.

Workout #2 – Individual

21-15-9

Deadlifts

Burpees over Bar

 

RX Men

275 lbs.

RX Women

185 lbs.

Scaled Men

185 lbs.

Scaled Women

135 lbs.

 

Workout #3 – Individual

10 Minute AMRAP (As Many Reps as Possible)

30-20-10 Log Clean & Press, Box Jumps

If the athlete completes the above before the time limit, they will row for the remainder of the time. Points will be total reps + calories rowed.

 

RX Men

145 lbs. / 24” Box

RX Women

80 lbs. / 18” Box

Scaled Men

80 lbs. / 24” Box

Scaled Women

50 lbs. / 18” Box

 

Workout #4 - Individual

2:00 (Minutes) to complete Maximum reps of stone to shoulder.

RX Men

130 lbs.

RX Women

95 lbs.

Scaled Men

115 lbs.

Scaled Women

65 lbs.

 TEAM

Workout #1 – Team

1-Rep Max: Benchpress (Floating WOD)

This will be a floating WOD, so it can be performed anytime between 9 AM and 2 PM. Points will be #pounds for highest attempt from each athlete, combined.

 

Workout #2 – Team

10 Minute AMRAP (as many reps as possible)

50 Log Clean & Press

40 Box Jumps

30 Log Clean & Press

20 Box Jumps

10 Log Clean & Press

If the team completes the above before the time limit, they will row for the remainder of the time. (One athlete is working at a time for log & box jumps, reps can be divided however the team would like.) Both athletes may row at the same time. Points will be total reps + calories rowed.

 

Male/Male

115 lbs. / 24” Box

Female/Female

70 lbs. / 18” Box

 

Workout #3 – Team

100 Meter Farmer’s Carry

50 Shoulder to Overhead: Male (115 lbs.) Female (75 lbs.)

50 Back Squats: Male (115 lbs.) Female (75lbs.)

50 Russian Kettle Bell Swings: Male (70lbs.) Female (45lbs.)

100 Meter Sprint

 

During the Farmer’s Carry and Sprint, both partners will be working at the same time and completing the full distance. For the other three movements, one partner is working at a time and reps may be divided however.