Do you want to be the fittest buddy team?

This third edition of the Ohana Throwdown is a true and fun test of fitness for buddy teams. It is a competitive fitness challenge open to every athlete. This two stage competiton starts with a qualification phase held from the 27th of October until the 11th of November 2018. The top 7 buddy teams per category will then qualify for the final in Breda on December 8th.

The Ohana Throwdown will be open for four categories:
  • Male
  • Female
  • Male Masters (40+)
  • Female Masters (40+)
In two fitness levels:
  • Rookies (Scaled)
  • Athletes (RX)

What fitness level do you fit in?

In the table below you can see if you can participate in the Rookie or Athlete competition.

  • Rookie (Scaled):  level 1
  • Athlete (RX):  level 2 / 3 / 4

 

LEVEL 1

  
  • Squats: 50 reps
  • Push-ups: 10 reps
  • Static hang: 30 seconds
  • Sit-ups on ambit: 30 reps
  • Kettlebell swings: 25 reps, 8kg (w) / 12kg (m)
  • Run 400m in 2’04”
  • Deadlift: 1 rep with 0,75x bodyweight
  • Medicine ball cleans: 10 reps, 10lbs (w) / 20lbs (m)
  • Sitting knees to chest: 10 reps
  • Wall balls: 25 reps, 10 lbs (w) / 20 lbs (m)
  • Run 800m in 4’20”
  • Row 500m in 2’20” (w) / 1’55” (m)
  • Dips on bench: 3 reps
  • Pull-ups: 3 reps
  • L-sit: 10 seconds
  • Row 2000m in 9’50” (w) / 8’10” (m)
  • Dumbball snatch: 10 reps per arm, 8 kg (w) / 12 kg (m)
  • Run 1600, in 9′
  • Christine: 500m row, 12 deadlifts, 21 box jumps / 3 rounds in 15 min

 

  

LEVEL 2

  
  • Squats: 100 reps
  • Back squat: 1 rep with 1x bodyweight
  • Push-ups: 30 reps
  • Bench press: 1 rep with 1x bodyweight
  • Rope climb: 1 trip of 6m
  • V-ups: 30 reps
  • Kettlebell snatch: 30 reps per arm, 16kg (w) / 24kg (m)
  • Run 400m in 1’34”
  • Deadlift 1 rep with 1,5x bodyweight
  • Shoulder press: 1 rep with 0,5x bodyweight
  • Handstand hold-ups: 1 minute
  • Power clean: 1 rep with 0,75x bodyweight
  • Hanging knees to elbows: 15 reps
  • Thruster: 45 reps with 0,5x bodyweight
  • Run 800m in 3’20”
  • Row 500m in 2’00” (w) / 1’45” (m)
  • Vertical jump: 1 jump at 45 cm
  • Dip on bench: 1 rep with 0,33x bodyweight
  • Pull-ups: 20 reps
  • Pull-up: 1 rep with 0,33x bodyweight
  • Muscle-up: 1 reps
  • L-sit: 30 seconds
  • Row 2000m in 8’50” (w) / 7’30” (m)
  • Power snatch: 1 rep with 0,5x bodyweight
  • Run 1600m in 7′
  • Helen: 400m run, 21 KB swings, 12 pull-ups / 3 rounds in 11’30”

 

  

LEVEL 3

  
  • Pistols: 10 reps per leg
  • Back squat: 1 rep with 1,5x bodyweight
  • Push-ups on rings: 40 reps
  • Bench press: 1 rep with 1,25x bodyweight
  • Rope climb: 1 trip of 6 m without feet
  • Overhead squat: 1 rep with 1x bodyweight
  • Kettlebell snatch: 1 rep with 1x bodyweight
  • Run 400m in 1’19”
  • Deadlift 1 rep with 2x bodyweight
  • Shoulder press: 1 rep with 0,75x bodyweight
  • Handstand push-ups: 10 reps
  • Clean: 1 rep with 1x bodyweight
  • Hanging straight leg raise: 20 reps
  • Sandbag carry: 1600 m with 0,5x bodyweight
  • Run 800m in 2’50”
  • Row 500m in 1’50” (w) / 1’32” (m)
  • Vertical jump: 1 jump at 65 cm
  • Ring dips: 30 reps
  • Dip on bench: 1 rep with 0,75x bodyweight
  • Pull-ups: 40 reps
  • Pull-up: 1 rep with 0,75x bodyweight
  • Muscle-up: 10 reps
  • L-sit: 1 minute
  • Row 5000m in 21’00” (w) / 6000m in 21’45” (m)
  • Snatch: 1 rep with 1x bodyweight
  • Run 1600m in 6′
  • Chelsea: 5 pull-ups, 10 push-ups, 15 squats / each minute on the minute for 30 min

 

  

LEVEL 4

  
  • Pistols: 25 reps per leg
  • Back squat: 1 rep with 2x bodyweight
  • Push-ups on rings: 60 reps
  • Bench press: 1 rep with 1,5x bodyweight
  • Rope climb: 2 trips of 6 m without feet
  • Overhead squat: 15 reps with 1x bodyweight
  • 2 db clean & jerk: 150 reps in 10′, 16 kg (w) / 24 kg (m)
  • Run 400m in 1’04”
  • Deadlift 1 rep with 2,5x bodyweight
  • Shoulder press: 1 rep with 1x bodyweight
  • Handstand push-ups: 10 reps at full range
  • Clean: 1 rep with 1,5x bodyweight
  • Front lever: 15 seconds
  • Sandbag carry: 1600 m with 0,75x bodyweight
  • Run 800m in 2’20”
  • Row 500m in 1’40” (w) / 1’25” (m)
  • Vertical jump: 1 jump at 75 cm
  • Ring dips: 50 reps
  • Dip on bench: 1 rep with 1x bodyweight
  • Pull-ups: 40 reps from dead hang
  • Pull-up: 1 rep with 1x bodyweight
  • Muscle-up: 15 reps
  • L-sit: 1:30 minutes
  • Row 5000m in 20’00” (w) / 6000m in 20’00” (m)
  • Snatch: 1 rep with 1,25x bodyweight
  • Run 1600m in 5′
  • Marry: 5 handstand push-ups, 10 pistols, 15 pull-ups / 15 rounds in 20 min
  

We can use your help?

The Ohana Throwdown would not be possible without many helping hands. For the finals weekend we are looking for VOLUNTEERS from Judges to Admins, Speakers and Hosts. If you are interested in being part of the OTD 2018 team, then please contact us. We are thrilled to have you on our team.