BELGIUM SHOWDOWN 2022
Rulebook
THE BELGIUM THROWDOWN “RuLEBoOK” IS THE EVENT
SCRIPT & GUIDANCE FOR THE FINALS of THE 2022 BUDDY EDITION
welcome
Hi there,
Congratulations for reaching the finals of the very first 2022 Belgium
Showdown Buddy Edition.
In this document, we have written the workouts along with their flow and standards.
Read, study and memorise them so you know what we expect from you.
All athletes will have 3 workouts of 8 minutes each.There will be no cut-off.
Every athlete, regardless of age will get the same workout as prescribed in their division.
Page 2
general
rules
1. You and you alone are responsible for reading the workouts, flow and
standards BEFORE the event;
2. The competition field is neither the place nor the time to overload the judge
with all sorts of questions because you have not read this document;
3. Athletes will ALWAYS start at on the starting mat;
4. It is the athletes own responsibility to be ON TIME at athletes’ control and
staging where you will receive your scorecard which you hand over to your
assigned judge;
5. Please show respect to our equipment. DO NOT DROP equipment
intentionally (dumbbells, kettlebells, barbells, etc..). The same rules apply to
the warm-up area;
6. Have RESPECT for our judges and crew in general. If you have issues, please
address the head judge on the field and the competition manager off the
field;
7. The judge calls a rep as they see it. You might not always agree but be
aware that their call is final;
8. Videos can only be used as a memory to yourself or social media. No video
footage will be taken in consideration to review your or someone else's
score/judges decisions;
9. If you sign off your scorecard = you agree with the score that is written on it;
10.We have a ZERO-TOLERANCE policy about abusive behaviour. Shouting,
swearing, disrespect or aggression towards judges, crew members,
management, athletes, vendors and spectators can result in immediate
exclusion from the competition;
11. It is your responsibility to perform the workouts as prescribed. No scores will
be adjusted as a result of your mistake;
12. Don't confuse the judge. He or she will count for you and guide you in the
flow if needed. It is what they are there to do for you;
13. Exceptionally a malfunction of equipment can occur. Always continue in
that what you are doing till the head judge or competition manager says
otherwise;
14.The use of gymnastic grips (or style) are only allowed on the rig. Lifting belts
and shoes, sleeves, wristbands and gloves are allowed. Lifting straps are
NEVER allowed.
Page 3
WORKOUT ONE
DUO ROW WITH A CATCH
TIMECAP: 8 MINUTES POWERED BY
Area 1
RX
ADVANCED
REGULAR
SCALED
PARENT & KID
DUO ROW
DUO ROW
DUO ROW
DUO ROW
DUO ROW
Page 4
WORKOUT ONE
FLOW
• Before the start, both athletes are allowed to adjust the foot length, foot
straps and damper;
DO NOT TOUCH THE HANDLE OF THE ROWER BEFORE THE WORKOUT STARTS.
• All athletes wait at the assigned starting position until the starting signal is
given;
• On the start signal, both athletes run to the rowers and start rowing;
• On minute 4 there will be a loud signal. This means that athletes
NEED TO SWITCH POSITIONS;
THE ATHLETES IN FRONT STEP OFF ON THE RIGHT SIDE OF THE ROWER AND
THE ATHLETES IN THE BACK STEP OFF ON THE LEFT SIDE OF THE ROWER.
IF THIS STEP IS NOT FOLLOWED, THERE WILL BE A 5 CAL PENALTY
• The distance rowed recorded will be the final score for this test on the
leaderboard.
• The distance rowed recorded will be the final score for this test on the
leaderboard.
WORKOUT ONE
STANDARDS
• Both athletes will row till the designated time cap.
There is no scorecard for this WOD. This WOD is monitored on screen.
Page 5
WORKOUT ONE
FLOORPLAN
Area 1
Page 6
WORKOUT TWO
AMRAP YOU GO, I GO
TIMECAP: 8 MINUTES
POWERED BY
Area 2
ADVANCED
REGULAR
4 rounds of:
4 rounds of:
4 rounds of:
10 Deadlifts (110 kg ♂, 95 kg ♀)
10 Deadlifts (100 kg ♂, 85 kg ♀)
10 Deadlifts (90 kg ♂, 75 kg ♀)
15 SB Squats (40 kg ♂, 25 kg ♀)
15 SB Squats (40 kg ♂, 25 kg ♀)
15 SB Squats (25 kg ♂, 15 kg ♀)
20 Battle Rope Single
Unders (adult rope ♂/♀)
20 Battle Rope Single
Unders (adult rope ♂/♀)
20 Battle Rope Single
Unders (adult rope ♂/♀)
TIEBREAK
TIEBREAK
TIEBREAK
Remaining Time for Max
Reps: Strict Toes to Bar
Remaining Time for
Max Reps: Toes to Bar
Remaining Time for
Max Reps: Knees to
Elbow
*M/F = Female weights
RX
SCALED
PARENT & KID
4 rounds of:
4 rounds of:
10 Deadlifts (80 kg ♂, 65 kg ♀)
10 Deadlifts (50 kg ♂, 40 kg ♀)
15 SB Squats (25 kg ♂, 15 kg ♀)
Kids = 5 kg plate
20 Battle Rope Single
Unders (adult rope ♂/♀)
15 Air Squats
TIEBREAK
Remaining Time for
Max Reps: Knee Raises
20 Battle Rope Single
Unders (adult rope ♂/♀ + kids)
TIEBREAK
Remaining Time for
Max Reps: Toes to Rig
Page 7
WORKOUT TWO
FLOW
RX/ADVANCED/REGULAR/SCALED
• Both athletes wait on the starting mat at their corresponding lane number;
• At the start signal, athlete one goes to the section 1 to perform 10 deadlifts;
• When completed, athlete will move on to section 2 to perform 15 sandbag squats;
• When completed, athlete will move on to section 3 to perform 20 battle rope single
unders;
• When completed, athlete will run back to the starting mat to switch with the other
athlete;
• Second athlete does the same flow as first athlete;
• 1 round equals the prescribed test;
• Both athletes continue alternately until they both reach 4 rounds;
• On the last round, the athlete first runs back to the starting mat and only then do both
athletes run to the rack to perform the rest of the test there in the remaining time of 8
minutes;
• Each athlete must perform at least 1 correctly executed repetition after which can be
switched as many times as the team wants;
• The number of performed repetitions on the rack will count as the final score on the
leaderboard.
Page 8
WORKOUT TWO
FLOW
PARENT/KID
• Both parent/kid will wait on the starting mat at their corresponding lane number
• At the start signal, the parent goes to the section 1 to perform 10 deadlifts
• When completed, the parent will move on to section 2 to perform 15 air squats
• When completed, the parent will move on to section 3 to perform 20 battle rope single
unders
• When completed, the parent will run back to the starting mat to switch with the kid
• Kid does the same flow as the parent
• 1 round equals the prescribed test
• Parent/kid continue alternately until they both reach 4 rounds
• On the last round, the kid first runs back to the starting mat and only then do parent and
kid run to the rack to perform the rest of the test there in the remaining time of 8
minutes
• Each athlete must perform at least 1 correctly executed repetition after which can be
switched as many times as the team wants
• The number of performed repetitions on the rack will count as the final score on the
leaderboard.
Page 9
WORKOUT TWO
MOVEMENT STANDARDS
DEADLIFT
• Athlete is standing free facing the barbell and picks it up.
• Hands must be outside the knees.
• The repetition will be credit when the athlete is standing tall (full extension of
the hips and knees, chest up, straight back, vertical alignment of the
shoulders, hips, and ankles).
• Athletes head and shoulders are behind the horizontal plane of the barbell.
• Athletes may NOT wear gymnastic grips during this exercise.
SANDBAG SQUATS
• Athlete is standing free facing the sandbag and picks it up anyhow
(bearhug, on shoulder, etc.. is allowed).
• The repetition starts with the athlete standing tall (full extension of the hips
and knees, chest up, straight back, vertical alignment of the shoulders, hips,
and ankles).
• Athlete will descend into a bottom of squat (crease of the hip below the
plane of the top of the knee)
• The repetition will be credited when the athlete is standing tall (full extension
of the hips and knees, chest up, straight back, vertical alignment of the
shoulders, hips, and ankles).
AIR SQUAT
• The repetition starts with the athlete standing tall (full extension of the hips
and knees, chest up, straight back, vertical alignment of the shoulders, hips,
and ankles).
• Athlete will descend into a bottom of squat (crease of the hip below the
plane of the top of the knee).
• The repetition will be credited when the athlete is standing tall (full extension
of the hips and knees, chest up, straight back, vertical alignment of the
shoulders, hips, and ankles).
Page 10
WORKOUT TWO
MOVEMENT STANDARDS
SINGLE UNDER WITH BATTLE ROPE
• All ropes have the same length and there is only a difference in weight and
thickness in men's, women's and children's ropes
• The rope must rotate forward to count the rep
• Only successful jumps are counted, not attempts
• The repetition will be credited when the rope passes under the feet once at
each jump
STRICT TOES TO BAR
• The athlete must start each rep showing a vertical hang (hanging vertically from a
suspended bar or rings using both hands, full extension of the elbows, the shoulder angle
is open or rearward of the frontal plane on the horizontal bar) on the horizontal bar;
• Heels break the vertical plane directly under the bar
• Athletes will raise both feet to the horizontal bar
• The rep will be awarded when both feet comes into contact with the horizontal bar at
the same time, inside the hands
• Only strictly is allowed. At no point should the athlete create any kind of momentum
• Athletes may wear hand protection
TOES TO BAR
• The athlete must start each rep showing a vertical hang (hanging vertically from a
suspended bar or rings using both hands, full extension of the elbows, the shoulder angle
is open or rearward of the frontal plane on the horizontal bar) on the horizontal bar;
• Heels break the vertical plane directly under the bar
• Athletes will raise both feet to the horizontal bar
• The rep will be awarded when both feet comes into contact with the horizontal bar at
the same time, inside the hands
• Strictly or kipping is allowed
• Athletes may wear hand protection
Page 11
WORKOUT TWO
MOVEMENT STANDARDS
KNEES TO ELBOW:
• The athlete must start each rep showing a vertical hang (hanging vertically from a
suspended bar or rings using both hands, full extension of the elbows, the shoulder angle
is open or rearward of the frontal plane on the horizontal bar) on the horizontal bar;
• Heels break the vertical plane directly under the bar
• Athletes will raise both knees to the horizontal bar
• The repetition will be credited when both knees are touching the elbows
• Strictly or kipping is allowed
• Athletes may wear hand protection
KNEE RAISES
• The athlete must start each rep showing a vertical hang (hanging vertically from a
suspended bar or rings using both hands, full extension of the elbows, the shoulder angle
is open or rearward of the frontal plane on the horizontal bar) on the horizontal bar;
• Heels break the vertical plane directly under the bar;
• Athletes will raise both knees to the horizontal bar;
• The repetition will be credited when both knees are raised above the horizontal plane of
the hips;
• Strictly or kipping is allowed;
• Athletes may wear hand protection.
TOES TO RIG
• The athlete starts lying face up on the ground, grabs on to the rig with both hands;
• The repetition is credited when the athlete raises both feet backward till both feet are
touching the rig;
• Arms should stay extended during the whole movement;
• Athletes must return to a fully extended lying position before performing the next
repetition.
Page 12
WORKOUT TWO
FLOORPLAN
Area 2
Page 13
POWERED BY
WORKOUT THREE
oh my wod
TIMECAP: 8 MINUTES
Area 3
RX
A:
10 Wall Ball Sit-up Pass
Through (Sync): (12 kg ♂, 9 kg ♀)
ADVANCED
A:
10 Wall Ball Sit-up Pass
Through (Sync): (12 kg ♂, 9 kg ♀)
REGULAR
SCALED
PARENT & KID
A:
10 Wall Ball Sit-up Pass
Through (Sync): (9 kg ♂, 6 kg ♀)
A:
10 Wall Ball Sit-up Pass
Through (Sync):
A:
10 Wall Ball Sit-up Pass
Through (Sync):
(6 kg ♂, 4 kg ♀)
(4 kg)
B:
15 Alternating DB Snatch
B:
15 Alternating DB Snatch
B:
15 Alternating DB Snatch
B:
15 Alternating DB Snatch
B:
10 Alternating DB Snatch
(25 kg ♂, 20 kg ♀)
(22,5 kg ♂, 17,5 kg ♀)
(17,5 kg ♂, 15 kg ♀)
(15 kg ♂, 12,5 kg ♀)
(15 kg ♂, 12,5 kg ♀)
(5 kg ♂, 2,5 kg ♀)
C:
25 Box Jump Over
C:
25 Box Jump Over
C:
25 Box Jump/Step Over
C:
25 Box Step Over
C:
15 Box Step Over
(24 “ ♂, 20 “ ♀)
(24 “ ♂, 20 “ ♀)
(24 “ ♂, 20 “ ♀)
(24 “ ♂, 20 “ ♀)
(24 “ ♂, x 20 ♀)
D:
35 Russian KBS
D:
35 Russian KBS
D:
35 Russian KBS
D:
35 Russian KBS
(28 kg ♂, 24 kg ♀)
(24 kg ♂, 20 kg ♀)
(20 kg ♂, 16 kg ♀)
(16 kg ♂, 12 kg ♀)
D:
25 Russian KBS
(16 kg ♂, 12 kg ♀)
(6 kg ♂, 4 kg ♀) +8
(4 kg ♂, 2 kg ♀) -8
Page 14
WORKOUT THREE
FLOW
RX/ADVANCED/REGULAR/SCALED/PARENT& KID
• Both athletes wait on the starting mat at their corresponding lane number;
• At the start signal, both athletes go to the section A to perform 10 synchro sit-ups pass
throughs;
• When completed, athlete 1 will move on to section B to perform 15 alternating
dumbbell snatches;
• When completed, athlete 1 will move on to section C to perform 25 box jump/step
overs;
• When completed, athlete 1 will move on to section D to perform 30 Russian kettlebell
swings;
• When completed, athlete 1 runs back to section A to perform 10 synchro sit-ups pass
throughs with athlete 2;
• When completed, athlete 2 will move on to section B, C & D and do exactly the same
flow as athlete 1;
• When completed, athlete 2 runs back to section A and as a finisher, performs 10 synchro
sit-ups pass throughs with athlete 1;
• The time will stop when the repetition of the synchro sit-up pass throughs are finished
with both athletes lying on their back with hands behind the head;
• The finishing time will be the final score on the leaderboard.
Page 15
WORKOUT THREE
MOVEMENT STANDARDS
Synchro Wall Ball Sit-up Pass Through:
• The athlete starts with the back in contact with the floor;
• Feet are anchored and the hands touching the floor above the head with one athlete
holding the wall ball between the hands;
• Athletes are coming up sitting straight (synchro) where the athlete holding the wall ball
passes it to the other athlete where the rep will be awarded;
• Athletes will lower themselves back into the starting position;
• Each time athletes sit upright, the wall ball is passed until all repetitions have been
performed.
Alternating DB Snatch:
• The movement starts with the athlete standing free, facing the dumbbell;
• Athletes takes the dumbbell of the ground and moves it in one fluid motion into the
overhead lockout (hips, knees, and arms fully extended, and the barbell directly over,
or slightly behind, the middle of the body) position where the rep will be awarded;
• A clean and jerk is not allowed;
• The dumbbell can be returned to the starting position in a controlled manner (no
dropping above hip height = no-rep);
• The passive hand or arm may NOT make contact with the legs or other parts of the
body during the repetition;
• Every repetition, both dumbbell heads need to touch the ground (touch-and-go is
permitted, bouncing the dumbbell is not allowed);
• Adhering the alternating rule between the left and right arm.
Page 16
WORKOUT THREE
MOVEMENT STANDARDS
Box Jump Over:
The movement starts with the athlete standing free, facing the box;
With a mandatory two feet take off, the athlete will jump onto the box with both feet
landing on the box before descending off at the other side;
Athletes may jump completely over the box;
If jumping over the box, the feet must pass over the box, not around it. A two-foot landing
is required;
A lateral jump onto the box (starting with the feet parallel to the box) is permitted;
Athletes may rebound into the next jump;
There is no requirement standing tall while on top of the box;
The hands/arms must not touch the body or the box at any time during the repetition;
The rep will be awarded when both feet have touched the ground on the opposite side of
the box. From there, they may begin their next repetition.
Box Step Over:
• The movement starts with the athlete standing free, facing the box;
• The athlete can use any leg to step on the box;
• Both feet need to be on the box before stepping off at the other side;
• There is no requirement standing tall while on top of the box;
• Athletes MUST step down from the box for the rep to count;
• The hands/arms must not touch the body or the box at any time during the repetition;
• The rep is awarded when both feet have touched the ground on the opposite side of the
box. From there, they may begin their next repetition.
Page 17
WORKOUT THREE
MOVEMENT STANDARDS
Russian Kettlebell Swing:
• The movement starts with the athlete standing free, facing the kettlebell;
• Athletes will take the kettlebell off the ground, supported by both hands, arms
oriented downward with the elbows extended;
• Shoulders should be in front of the vertical plane;
• The entire kettlebell is behind the vertical plane made by the tip of the athlete’s
toes and inside the legs before swinging the kettlebell up in one fluid motion till the
entire kettlebell including the handle, breaks the horizontal plane of the top of the
shoulders with elbows locked out where the repetition will be awarded.
Page 18
WORKOUT THREE
FLOORPLAN
Area 3
Page 19
scorecard
M/M
F/F
rx
M/F
AMRAP
4 rounds of:
10 Deadlifts
(110 kg ♂, 95 kg ♀)
15 SB Squats
(40 kg ♂, 25 kg ♀)
20 Battle Rope Single Unders
(adult rope ♂/♀)
TIEBREAK
Remaining Time for Max Reps:
Strict Toes to Bar
ROUND 1
ROUND 2
ROUND 3
ROUND 4
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
TIEBREAK TIME
MAX REPS STRICT TOES TO BAR
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 2
Page 20
scorecard
M/M
F/F
M/F
M/M 70+
advanced
F/F 70+
M/F 70+
AMRAP
4 rounds of:
10 Deadlifts
(100 kg ♂, 85 kg ♀)
15 SB Squats
(40 kg ♂, 25 kg ♀)
20 Battle Rope Single Unders
(adult rope ♂/♀)
TIEBREAK
Remaining Time for Max Reps:
Toes to Bar
ROUND 1
ROUND 2
ROUND 3
ROUND 4
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
TIEBREAK TIME
MAX REPS TOES TO BAR
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 2
Page 21
scorecard
M/M
F/F
M/F
M/M 70+
regular
F/F 70+
M/F 70+
AMRAP
4 rounds of:
10 Deadlifts
(90 kg ♂, 75 kg ♀)
15 SB Squats
(25 kg ♂, 15 kg ♀)
20 Battle Rope Single Unders
(adult rope ♂/♀)
TIEBREAK
Remaining Time for Max Reps:
Knees to Elbow
ROUND 1
ROUND 2
ROUND 3
ROUND 4
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
TIEBREAK TIME
MAX REPS KNEES TO ELBOW
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 2
Page 22
scorecard
M/M
F/F
M/F
M/M 70+
F/F 70+
scaled
M/F 70+
AMRAP
4 rounds of:
10 Deadlifts
(80 kg ♂, 65 kg ♀)
15 SB Squats
(25 kg ♂, 15 kg ♀)
20 Battle Rope Single Unders
(adult rope ♂/♀)
TIEBREAK
Remaining Time for Max Reps:
Knees Raises
ROUND 1
ROUND 2
ROUND 3
ROUND 4
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
20 BATTLE ROPE
20 BATTLE ROPE
20 BATTLE ROPE
20 BATTLE ROPE
TIEBREAK TIME
Max Reps Knees Raises
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 2
Page 23
scorecard
DAD/KID
parent/kid
MOM/KID
AMRAP
4 rounds of:
10 Deadlifts
(100 kg ♂, 85 kg ♀)
15 SB Squats
(40 kg ♂, 25 kg ♀)
20 Battle Rope Single Unders
(adult rope ♂/♀)
TIEBREAK
Remaining Time for Max Reps:
Toes to Bar
ROUND 1
ROUND 2
ROUND 3
ROUND 4
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
10 DEADLIFTS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
15 SB SQUATS
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
20 BATTLE ROPE SU
TIEBREAK TIME
Max Reps Toes to Bar
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 2
Page 24
scorecard
M/M
F/F
rx
M/F
FOR TIME
A:
10 Wall Ball Sit-up Pass Through (Sync):
(12 kg ♂, 9 kg ♀)
B:
15 Alternating DB Snatch
(25 kg ♂, 20 kg ♀)
C:
25 Box Jump Over
(24 “ ♂, 20 “ ♀)
D:
35 Russian KBS
(28 kg ♂, 24 kg ♀)
BOTH
ATHELET 1
10
10 WB SIT-UP
BOTH
25
15 ALT. DB SNATCH
ATHELET 2
BOTH
95
10 WB SIT-UP
110
15 ALT. DB SNATCH
180
10 WB SIT-UP
135
50
25 BOX JUMP OVER
25 BOX JUMP OVER
85
170
35 RKBS
35 RKBS
FINISHED TIME
CAP + TOTAL REPS
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 3
Page 25
scorecard
M/M
F/F
M/F
M/M 70+
ADVANCED
F/F 70+
M/F 70+
FOR TIME
A:
10 Wall Ball Sit-up Pass Through (Sync):
(12 kg ♂, 9 kg ♀)
B:
15 Alternating DB Snatch
(22,5 kg ♂, 17,5 kg ♀)
C:
25 Box Jump Over
(24 “ ♂, 20 “ ♀)
D:
35 Russian KBS
(24 kg ♂, 20 kg ♀)
BOTH
ATHLETE 1
10
10 WB SIT-UP
BOTH
25
15 ALT. DB SNATCH
ATHLETE 2
95
10 WB SIT-UP
BOTH
110
15 ALT. DB SNATCH
180
10 WB SIT-UP
135
50
25 BOX JUMP OVER
25 BOX JUMP OVER
85
170
35 RKBS
35 RKBS
FINISHED TIME
CAP + TOTAL REPS
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 3
Page 26
scorecard
M/M
F/F
M/F
M/M 70+
REGULAR
F/F 70+
M/F 70+
FOR TIME
A:
10 Wall Ball Sit-up Pass Through (Sync):
(9 kg ♂, 6 kg ♀)
B:
15 Alternating DB Snatch
(17,5 kg ♂, 15 kg ♀)
C:
25 Box Jump Over
(24 “ ♂, 20 “ ♀)
D:
35 Russian KBS
(20 kg ♂, 16 kg ♀)
BOTH
ATHLETE 1
10
10 WB SIT-UP
BOTH
25
15 ALT. DB SNATCH
ATHLETE 2
95
10 WB SIT-UP
BOTH
110
15 ALT. DB SNATCH
180
10 WB SIT-UP
135
50
25 BOX JUMP/STEP OVER
25 BOX JUMP/STEP OVER
85
170
35 RKBS
35 RKBS
FINISHED TIME
CAP + TOTAL REPS
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 3
Page 27
scorecard
M/M
F/F
M/F
M/M 70+
SCALED
F/F 70+
M/F 70+
FOR TIME
A:
10 Wall Ball Sit-up Pass Through (Sync):
(6 kg ♂, 4 kg ♀)
B:
15 Alternating DB Snatch
(15 kg ♂, 12,5 kg ♀)
C:
25 Box Jump Over
(24 “ ♂, 20 “ ♀)
D:
35 Russian KBS
(16 kg ♂, 12 kg ♀)
BOTH
ATHLETE 1
10
10 WB SIT-UP
BOTH
25
15 ALT. DB SNATCH
ATHLETE 2
95
10 WB SIT-UP
BOTH
110
15 ALT. DB SNATCH
180
10 WB SIT-UP
135
50
25 BOX STEP OVER
25 BOX STEP OVER
85
170
35 RKBS
35 RKBS
FINISHED TIME
CAP + TOTAL REPS
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 3
Page 28
scorecard
DAD/KID
PARENT & KID
MOM/KID
FOR TIME
A:
10 Wall Ball Sit-up Pass Through (Sync):
(4 kg ♂, 4 kg ♀)
B:
10 Alternating DB Snatch
(15 kg ♂, 12,5 kg ♀) - (5 kg ♂, 2,5 kg ♀)
C:
15 Box Jump Over
(24 “ ♂, 20 “ ♀)
D:
25 Russian KBS
(16 kg ♂, 12 kg ♀) / (6 kg ♂, 4 kg ♀ +8) / (4 kg ♂, 2 kg ♀ -8)
BOTH
ATHLETE 1
10
10 WB SIT-UP
BOTH
25
15 ALT. DB SNATCH
ATHLETE 2
95
10 WB SIT-UP
BOTH
110
15 ALT. DB SNATCH
180
10 WB SIT-UP
135
50
25 BOX JUMP/STEP OVER
25 BOX JUMP/STEP OVER
85
170
35 RKBS
35 RKBS
FINISHED TIME
CAP + TOTAL REPS
NAME JUDGE + SIGNATURE
NAME TEAM + SIGNATURE
WOD 3
Page 29