HIGHWAY 40 THROWDOWN ATHLETES:
WOD DESCRIPTIONS ARE POSTED IN THE BOX AND BELOW. HEAT TIMES ARE POSTED IN THE BOX. IF YOU ARE INTERESTED IN JUDGING PLEASE PUT YOUR INITIALS NEXT TO HEATS. MOST OF US WILL BE ABLE TO JUMP IN AND JUDGE THROUGHOUT THE DAY SIMILAR TO THE OPEN. YOU WILL NEED TO SIGN UP FOR THE FLOATER AND THAT WILL BE AVAILABLE FRIDAY.
FIRST HEAT GOES AT APPROX 8:05. CHECK IN FROM 7-8 AM.
WARM UP
3 RDS
100 meter run
10 Arch Hollow Swings
10 Reverse Hypers
Dynamic Stretch
STRENGTH
14 Min EMOM
Odd Minute
3-5 Pull Up, Ring Row, RMU, C2B, BMU
Even
3-5 Deadlift 60-70%
WOD
3 Rounds for time
400 meter run
5/4 Rope Climb
ICING
Deadhang
Couch Stretch
THE FLOATER
HWY 40 THROWDOWN – WORKOUT DESCRIPTION
WORKOUT – FOR TIME
8/6 Calories – Rower
8/6 Calories – Ski Erg
8/6 Calories – Echo Bike
Snail Push – Down and Back
WORKOUT FORMAT
Athlete 1 completes 8/6 calories on the Rower, 8/6 calories on the Ski Erg, and 8/6 calories on the Echo Bike.
Once Athlete 1 has completed all three machines, Athlete 2 completes 8/6 calories on the Rower, 8/6 calories on the Ski Erg,
and 8/6 calories on the Echo Bike.
After Athlete 2 completes the Echo Bike, the team immediately begins the Snail Push. The team must push the Snail down to
the turnaround point and back across the finish line.
STANDARDS
• Male athletes complete 8 calories on each machine.
• Female athletes complete 6 calories on each machine.
• Athlete 2 may not begin working until Athlete 1 has completed all three machines.
• Each athlete must complete the full calorie requirement on each machine.
• The monitor must clearly display the required number of calories before the athlete moves to the next machine.
• The workout is complete when the Snail fully crosses the finish line after completing the down-and-back course.
SCORE
Total time for both athletes to complete all three machines and the Snail Push down and back
WOD 1 | WORKOUT DESCRIPTION
PARTNER WORKOUT
TIME CAP: 9 MINUTES
Athlete 1 begins by completing the full 18-rep work segment while Athlete 2 bikes for calories. When the work
segment is complete, the athletes switch roles. Athlete 2 completes the work segment while Athlete 1 bikes.
3 WALL WALKS
6 ANGEL PRESSES
9 BENCH PRESSES
Athletes alternate work and bike roles until each athlete has completed at least two full work segments. After both
athletes have met the minimum work requirement, the team is no longer required to alternate. Either athlete may
complete additional work segments while the other athlete continues biking.
MINIMUM WORK REQUIREMENT
Each athlete must complete at least two full work segments. Failure to meet this requirement
results in a 50% reduction of the team’s total bike calories.
SCORING
The team score is the total number of completed work reps plus all bike calories accumulated by both athletes.
LOAD STANDARDS
DIVISION
RX
Scaled
Masters
60+
LOAD
50/35 lb
35/25 lb
35 lb
25/15 lb
Scaled wall walks: Men’s Scaled, Women’s Scaled, and 60+ divisions.
Use the official movement standards assigned to the team division
HWY 40 THROWDOWN | WORKOUT DESCRIPTION
WOD 2A + WOD 2B
10 MINUTES
WOD 2A TIME CAP
5 MINUTES
WOD 2B TIME CAP
TOTAL EVENT TIME: 15 MINUTES
Immediate transition:
WOD 2B begins when the WOD 2A clock reaches 10:00.
Teams that finish WOD 2A early must wait until 10:00.
There is no additional transition period.
WOD 2A – PARTNER CHIPPER
Each athlete completes 3 rounds:
7 Power Cleans
7 Burpees Over the Box
7 Wallballs
Round size:21 reps per athlete round
Total team work:126 reps
Movement order: Complete all 21 reps in each athlete
round before advancing.
Required Round Order
1 Athlete 1 – Round 1
2 Athlete 2 – Round 1
3 Athlete 1 – Round 2
4 Athlete 2 – Round 2
5 Athlete 1 – Round 3
6 Athlete 2 – Round 3
WOD 2A Scoring
The score is the team’s finish time. Teams that
do not complete all 126 reps by 10:00 receive
the total number of completed reps.
Tiebreak:Record the time when Athlete 2
completes Round 1 (rep 42).
WOD 2A Division Standards
Division Power Clean Box Wallball
Men RX 135 lb 24 in 20 lb to 10 ft
Women RX 95 lb 20 in 14 lb to 9 ft
Men Scaled / Masters Men 115 lb 24 in – Step-Over OK 14 lb to 10 ft
Women Scaled 75 lb 12 lb to 9 ft
Men 60+ 95 lb 20 in – Step-Over OK 14 lb to 9 ft
Women 60+ 55 lb 16 in – Step-Over OK 10 lb to 9 ft
HWY 40 THROWDOWN – WOD 2A + WOD 2B WORKOUT DESCRIPTION Page 1
20 in – Step-Over OK
HWY 40 THROWDOWN | CLEAN AND JERK COMPLEX
WOD 2B
START RULE: WOD 2B begins immediately when the WOD 2A clock reaches 10:00. Teams that finish
WOD 2A before the cap must wait. No team may begin WOD 2B early, and there is no additional
transition period. The full WOD 2A + WOD 2B event lasts 15 minutes.
5-MINUTE LIFTING WINDOW
1 POWER CLEAN
from the floor
1 HANG CLEAN
from the hang position
1 JERK
complete overhead
Workout Flow
1. At 10:00 on the event clock, the 5-minute WOD 2B lifting window begins.
2. Every attempt must complete the entire complex in order: Power Clean -> Hang Clean -> Jerk.
3. The judge records each attempted load and marks the athlete’s best successfully completed complex.
4. All attempts must be completed before the 5-minute cap expires.
WOD 2B Scoring
ATHLETE 1 BEST COMPLETED LIFT ATHLETE 2 BEST COMPLETED LIFT +
FINAL TEAM SCORE = COMBINED LOAD
Example:Athlete 1 completes 155 lb and Athlete 2 completes 115 lb. The team score is 270
WOD 3 | WORKOUT DESCRIPTION
12-MINUTE TIME CAP
WORKOUT
80 DEADLIFTS
60 TOES-TO-BAR
40 FRONT RACK LUNGES
20 BAR MUSCLE-UPS / PULL-UPS
WORKOUT FLOW
This workout follows a UGOIGO format: one athlete works while the other athlete rests. Only one athlete may perform
repetitions at a time.
Athletes may divide the repetitions and switch as often as they choose. All completed repetitions count toward the team total.
1. Complete all 80 deadlifts.
2. Complete all 60 toes-to-bar.
3. Complete all 40 front rack lunges.
4. Complete all 20 bar muscle-ups or pull-ups.
Movement order: The team must complete all repetitions of one movement before advancing to the next movement. The final
repetition is rep 200.
SCORING
Finished within the cap: Record the team’s finish time.
Not finished at the cap: Record the total number of completed repetitions at 12:00.
MOVEMENT AND LOAD STANDARDS
Division Load Division Load
RX 155/105 lb Masters/Scaled 135/85 lb
Men 60+ 95/75 lb Women 60+ 75/45 lb
Women RX 115/85 lb Women Scaled 95/75 lb
Men Scaled 115/85 lb
Movement Variations
Women Scaled and Women 60+: Knees-to-90 in place of toes-to-bar.
Women 60+: Ring rows in place of bar muscle-ups or pull-ups.
Athletes must follow the movement variations and loads assigned to their registered division. Judges should confirm all movement standards before the workout begins