Eurasia Throwdown

20 double dumbbell devil's press
40 double dumbbell box step-over
20 double dumbbell devil's press

Master 50+, Scaled, Beginner: tek kol alternate devil's press + tek dumbbell box step-over.

5 round for time:
16 toes-to-ring
12 bar facing burpee
10-8-6-4-2 clean (her round ağırlık artar)

Saat 2:30 ile başlar; round bitirilirse +2:30 eklenir, bitirilemezse antrenman biter.

5 round for time (axle bar):
6 shoulder-to-overhead
9 hang clean
12 deadlift
15 toes-to-bar

Cash-out: 10 m overhead walking lunge

Scaled: Takımlar: 5 round 10 worm clean, 10 worm thruster, 20 toes-to-bar (2 kişi senkron), cash-out 10 m worm walking lunge, cap 11 dk.

4 round for time:
15/12 cal ski erg
15 line facing burpee

Tüm bireysel kategoriler aynı.

Scaled: Takımlar (cap 10 dk): 1. sporcu 120 cal SkiErg; 2. ve 3. sporcu aynı anda 120 senkron line-facing burpee.

0:00–4:00 1RM snatch
3 dk dinlenme
7:00–11:00 1RM clean & jerk

Beginner hariç tüm kategoriler.

A — for time:
500 m Drax non-motorized treadmill run
20/15 ring muscle-up (E/K)

1 dk dinlenme

B — for time:
500 m treadmill run
20 m handstand walk (rampa ile)

Scaled: Master 35-39: 15/12 ring muscle-up; Master 40-49: 15 ring muscle-up; Master 50+ & Scaled: 30 pull-up; B bölümünde rampasız 20 m handstand walk.

30 cal Air Dyne
60 single arm alternating dumbbell snatch
30 cal Air Dyne

A — 3 round for time:
12/10 burpee box get-over 120 cm (E/K)
4 rope climb

2 dk dinlenme

B — 3 round for time:
10 thruster
100 double-under

2 round for time:
25 burpee box jump-over 60/50 cm
25/20 cal Concept2 row (E/K)

A (0:00–7:00) for time:
3-6-9-12 power snatch
6-12-18-24 chest-to-bar pull-up

3 dk dinlenme

B (10:00–13:00):
1RM complex: snatch + hang snatch + overhead squat

3 round for time:
27/22 cal Air Dyne
9 sandbag clean over shoulder

30 overhead squat
20 hang power snatch
10 squat snatch

A — 3 round:
12 strict handstand push-up
6-4-2 clean

1 dk dinlenme

B — 3 round:
3 wall walk
3-2-1 clean

5-10-15-20:
cal ski erg
single arm devil's press

A (0:00–3:00): rampalı handstand walk 10 + 10 m (git-gel)
2 dk dinlenme
B (5:00–13:00) for time:
21 thruster
8+7+6 gymnastic complex
15 thruster
6+5+4 gymnastic complex
9 thruster
4+3+2 gymnastic complex

Gymnastic complex: pull-up + chest-to-bar pull-up + bar muscle-up

30 front squat
20 shoulder-to-overhead
10 thruster

Yükler kaynakta belirtilmemiş. Elite kazanan süre örneği: 3:44.

5.000 m row for time

50 burpee box jump-over
Ardından ring muscle-up: Erkek 30 / Kadın 20

Her muscle-up molasında (seti bırakışta) 7 shuttle run cezası.

2 round:
1.000 m BikeErg
Rampalı handstand walk
10 pull-over
Rampalı handstand walk

5 round:
Bike kalori (Erkek 18 / Kadın 15)
6 sandbag clean
1 seated legless rope climb

Cash-out: 50 m sandbag carry

A: AMRAP 8 dk
32 double-under
16 toes-to-bar
4 squat clean 60 kg
CAP 8 dk, ardından 2 dk dinlenme

B bölümü kaynaktan alınamadı.