2019 Garage Gym Throwdown Workouts
Below are the 2019 Garage Gym Throwdown workouts! In the event that a workout needs to be modified or changed due to event or athlete safety we will notify all athletes of the change.
Event ONE
[Vested]
12 Minute Time Cap
Team Run
For Time:
Run from Bottom Floor to Top Ramp w/ vest 20/14
100 Wall Balls (25 reps per athlete) 30/20
Run to Top Floor
100 Synchro Lunges 45/25
This event will start on the bottom floor.
Athlete 1 female wear 14# Vest
Athlete 2 female carries a 20# Medicine Ball
Athlete 3 Male wears 20# Vest
Athlete 4 Male carries a 30# Medicine Ball
At the call of 3-2-1 Go, athletes will run to the top ramp of the garage where they will complete 100 Wall Balls. Each athlete must complete 25 repetitions on the Wall Balls with only 1 athlete working at a time. Once all 100 reps are complete, athletes will run to the top floor where they will complete 100 Synchro Lunges in place while holding a plate overhead. All 4 athletes will be synchro and each rep is counted when everyone’s knee is touching the ground together and they stand at the top together. Once all 100 lunges are completed, time will be called.
Scaled Division
For Time:
Run from Bottom Floor to Top Ramp w/o vest
100 Wall Balls (25 reps per athlete) 20/14
Run to Top Floor
100 Synchro Lunges 25/10
Event Two
[Inner Loop]
10 Minute AMRAP
5 Deadlifts 135/95
5 Hang Power Cleans
5 Front Squats
Run Loop around the parking garage
This event will be on the top floor and will be relay style. At the call of 3-2-1 go, Athlete 1 will run to their barbell to complete 5 Deadlifts, 5 Hang Power Cleans, and 5 Front Squats. Once all 15 reps are completed, the athlete will run the loop around the top of the parking garage. As soon as Athlete 1 is done with their 15 reps and moves on to the run, Athlete 2 may run to their barbell to complete their 5 Deadlifts, 5 Hang Power Cleans, and 5 Front Squats and then proceed to run the loop. The workout will continue in the fashion for 10 minutes. The score for this workout will be the number of repetitions completed in 10 minutes. The loop run will count for 1 rep.
Scaled Division:
10 Minute AMRAP
5 Deadlifts 95/65
5 Hang Power Cleans
5 Front Squats
Run Loop around the parking garage
Event Three
[Relay 1 and Done]
For Time
10 Minute Time Cap
Each athlete wears a vest. 20/14
20 Alt. DB Snatch 50/35
15 Barbell Snatch 95/65
10 Burpees Over Bar
100 ft medicine ball run 50 foot down 50 foot back 30/20
This event will be on the top floor and will be relay style and you must go in MFMF order. At the call of 3-2-1 Go, Male Athlete 1 will run to their Dumbbell to complete 20 Alternating DB Snatch. Then move on to 15 Barbell Snatches, these can be power or squat snatch. Once complete they will do 10 Burpees Over Bar and then finish with a 100ft. Medicine ball run down and back. Male Athlete 1 will then tag Female Athlete 1 who will then take on the workout. It will continue in this fashion for Male Athlete 2 and Female Athlete 2. Once the final Female Athlete runs back with their medicine ball and runs back to their starting pad time will be called. The score for Event 3 will be the time it takes all 4 athletes to complete the workout. There will be a 10 minute cap on this workout.
Scaled Division:
For Time
10 Minute Time Cap
No Vest
20 Alt. DB Snatch 35/20
15 Barbell Snatch 65/45
10 Burpees Over Bar
100 ft medicine ball run 50 foot down 50 foot back 20/14