Simul Fortes | Stronger Together
Qualifier WOD’s
Of the Ohana Throwdown Edition 2020
Score forms
Score form WOD 20.1 (PDF format)
Score form WOD 20.2 (PDF format)
Score form WOD 20.3 (PDF format)
Please fill out the score form for the scores of the qualifier WOD’s. Then sign the form (name and signature team member 1, team member 2 and the judge) and mail it to info@ohanathrowdown.nl.
OTD WOD 20.1
For time: timecap 18 min
| Athlete 1 | 1000m Row | 30 Clean and Jerk |
| Athlete 2 | 1000m Row | 30 Snatch |
Video Standards
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show you use the right equipment, weights, heights, etc for this workout. Your judge and a clock with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Workout Standards
The workout begins with a team member on the rower, set to 1000m. He or she rows a 1000m before advancing to the barbell to perform 30 clean and jerks. Once 30 reps are done,the other teammembers rows his/hers 1000m before advancing to the barbell to perform 30 snatches. The workout is done when the barbell is locked out overhead on the 30th rep. Teams can use two rowers and two barbells.
Equipment and weights can be found on the score form for WOD 20.1 !!
Movement Standards
Row-Erg
1000m Row on a standard Concept 2 Rower with PM5 Monitor. Set your Row-Erg to a 1000m distance, so it descends to 0. Once the display reaches 0 you’re allowed to get off the rower and move on to the next movement – no earlier (no ghostriding). Team member 2 is allowed to already sit on the rower when teammember 1 is working on the clean and jerks. The handle may be touched when the 30 repetitions are completed.
Clean and Jerk
This is a standard barbell clean and jerk in which the barbell moves from the floor to an overhead position whilst making contact with the shoulders in the frontrack position. For every rep the bar starts on the ground. All type of cleans (muscle, power, squat) are allowed. There must be clear distinction between the clean and the jerk portion of the lift. That means visible contact in the frontrack position on the of the shoulder, before getting the bar in an overhead position. The hip doesn’t have to be extended in before attempting the jerk, a touch and go rep of clean into jerk is allowed. All types of shoulder to overhead movements are allowed. Strict press, Push Press, Push Jerks or Split Jerk. The rep is finished when the athlete is fully locked out overhead, showing control of the bar with the feet under the hips. Jumping out wide in a power position or split position means you need to re-establish the foot position before lowering the bar.
Snatch
This is a standard barbell snatch in which the barebll moves from the floor to an overhead position in one continious motion. For every rep the bar starts on the ground. The athlete must move the barebell to a locked out overhead position in one continious motion without pausing in any position. All types a snatches (muscle, power, squat are allowed) as long as the athlete ends up with the barbell extended overhead and the knees, hips and elbows locked out.
OTD WOD 20.2
On a 12:00 clock perform as many rounds as possible of:
- 35 Double Unders (Single Unders) (each)
- 30 Synchronized DB Snatch
- 35 Double Unders (Single Unders) (each)
- 30 Synchronized DB Overhead Alternating Lunge
- 35 Double Unders (Single Unders) (each)
- 15 Synchronized Burpee Box Jump Over 24″/20″
Video Standards
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show you use the right equipment, weights, heights, etc for this workout. Your judge and a clock with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Workout Standards
The workout begins with a team member performing 35 Double Unders (or single unders if in rookie division) followed by the other team member doing the same. From here they move on to 30 synchronized Dumbbell Snatches. These are 30 total repetitions performed by both athletes synchronized/at the same time. Moving back to the doing the double/single unders following each other. Into the 30 Synchronized DB Overhead Alternating Lunges. Back to the double unders ending the round on 15 Synchronized Burpee Box Jump Overs. The double unders are to be performed after each other (1 works/1 rest for the full 35 reps). The Dumbbell and Burpee movements are to be performed synchronized.
Equipment and weights can be found on the score form for WOD 20.2 !!
Movement Standards
Double Unders
A standard Double Under. Jumping up once letting the jump rope pass under the feet twice.
Single Under (Rookie)
A standard Single Under. Jumping up once letting the jump rope pass under the feet once.
Synchronized DB Snatch
This is a standard Dumbbell Snatch in which the dumbbell moves from the floor to an overhead position in one continious motion. For every rep the dumbbell starts on the ground with at least one of the heads making contact with the floor. The athlete must move the dumbbell to a locked out overhead position in one continious motion without pausing in any position. All types of snatches (muscle, power, squat) are allowed as long as the athlete ends up with the dumbell extended overhead and the knees, hips and elbows locked out. Synchronization of this movement takes place in the extended overhead position. Both athletes need to have the dumbbell in this position before taking it down to the floor again. If one athlete is earlier then the other in the overhead position, he or she needs to wait for the other athlete to get into this position aswell. Only then it is a valid rep.
Synchronized DB Overhead Alternating Lunge
The athlete must make a knee to the floor forward stepping lunge with the dumbbell locked out in a single arm overhead position. The rep is complete once the athlete steps back and has his or her hips extended and the feet are leveled, with the arm still extended and the dumbbell in an overhead position. Synchronization of this movement takes place in the down portion of the lunge. Both athletes need to touch the ground with their knee at the same time. If one athlete is faster then the other, he or she needs to wait for their team member to join them in the bottom position before stepping back. The rep ends with both athletes having their hip extended with the dumbbell locked overhead.
Synchronized Burpee Box Jump Over
A standard Burpee facing the box may be made by both stepping or jumping back and forth with the complete chest touching the ground in the down position. The box jump has to be made, jumping with both feet from the floor touching the box and jumping or stepping back off on the other side.
The rep is complete when both athletes are on the other side of the box. Synchronization of this movement takes place in two parts of the movement. First in the burpee where both athletes need to be on the floor at the same time. Second, on top of the box where both athletes need to be at the same time. Meaning that if one athlete is on the floor before the other he/she needs to wait on the floor for the other to join. If one athlete is on the box before the other, he/she needs to wait on top of the box before stepping of on the other side. The rep is complete when both athletes are off the box after the last rep. Only then they can move on to the next movement.
OTD WOD 20.3
On a 16:00 clock for max repetitions:
| Athlete 1 |
|
| Athlete 2 |
|
Video Standards
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show you use the right equipment, weights, heights, etc for this workout. Your judge and a clock with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Workout Standards
The workout starts with the first athlete performing their section. From minute 0 to 2 he/she does max reps of chest to bar pull-ups (elite) chin over the bar pull-ups (RX/Mixed/Master) or jumping pull-ups (rookie). Minute 2 to 3 is rest. From minute 3 to 5 he/she performs max rep wallballs. Followed by minute 5-6 rest. From minute 6 to 8 he/she performs max rep toes to bar or hanging knee raises (rookie). From minute 8 the second athlete does the same workout but in reverse and instead of the wallballs he/she performs thrusters.
Equipment and weights can be found on the score form for WOD 20.3 !!
Movement Standards
Chest to bar pull-up
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
Chin over the bar pull-up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.
Jumping pull-up
Set-up an elevated surface (box/plates) under the rig. When standing on the elevation with your arms extended, your wrist should be 5cm above the pull-up bar. At the bottom the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
Toes To Bar/Hanging Knee Raise
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Same standards apply to the hanging knee raise, only now the athlete has to raise their knees above hip level instead of to the pull-up bar.
Wallball
A standard wallball. The movement starts with the athlete squating into a hip crease below parallel position and coming up throwing the ball at a line or target in one continious motion. The rep ends when the ball hits the target that are at standard height for men (10f) and womand (9f)
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
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