5 ROUNDS:
Run (200m)
Sumo Deadlift High Pull - 30kg (10)
Jumping Pull-Ups (10)

50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders

40 du unbroken (timecap 5min)

3 rds.:
-20 wallball
-3 rope climb
-5m ft. rack lunge (30/40kg)
-10 S2O (30/40kg)

-5m ft. rack lunge (30/40kg)

40 du unbroken (timecap 5min)

Lowlands Throwdown 2014 Qualifier Workout 1

Ascending ladder in 16 minutes of:

• wall ball shots
• toes to bar
• box jumps
• ring dips

The first round starts with:

• 4 wall ball shots
• 3 toes to bar
• 2 box jumps
• 1 ring dips

Each round, wall ball shots increase with 4 reps, toes to bar with 3 reps, box jumps with 2 reps and ring dips with 1 rep.

Wall ball shot:
Male: 9kg ball, 3m target
Female: 6kg ball, 2.75m target

Box jump:
Male: 60cm
Female: 50cm

10 rounds for time:
10 wallball shots
5 pull-ups
10 push-ups
15 squat

7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees

Choose ONE of the following sports:
Swim Repeat 50m, recover :30s until form/pace deteriorates
Bike Repeat 800m, recover :30s until form/pace deteriorates
Run Repeat 200m, recover :30s until form/pace deteriorates
Row Repeat 250m, recover :30s until form/pace deteriorates

X strict ring muscle ups every even and odd minute for as long as possible (0 reps / minute breaks the workout). The result is the total amount of reps.

Chest to bar 5x5 with 60sec rest.

EMOTM for 15min:
1) 4 HSPU + 8 Kettlebell Swing (32/24kg)
2) 1-3 Rope Climb
3) rest