2023 Solidarity Holiday Throwdown!
Event 1
On a 13 minute clock…
800 m run*
AMRAP with remaining time,
5 wall walks (OPWAAT)
25 ft BW walking lunge together
12 box jump overs (OPWAAT)
25 ft BW walking lunge together (back to the wall)
Notes
This first workout will begin with an 800 m run. *We highly encourage you to run the 800 m since we have been working on running over the past several weeks. However, if you cannot run due to injury, you may row 1000 m instead.
After both you and your partner complete the 800 m run, you will proceed to accumulate as many rounds and reps as possible of wall walks, walking lunges, and box jump overs. You will move through the AMRAP until the clock reaches 13:00.
The wall walks will be completed OPWAAT (one person working at a time). Choose the height of the wall walk that you normally use during class workouts.
The lunges will be completed together, synchronously, with your partner.
The box jump overs will be done OPWAAT style. You and your partner will share one box. We encourage you to use the height that you normally would in a workout. If you are unable to jump due to injury or jump anxiety, you may step over the box. However, you and your partner will complete 16 reps versus 12.
You will have two scores for this workout: the cumulative time of your 800 m runs and the total number of rounds and reps completed during the AMRAP.
Event 2
Max clean and jerk
In 6:00, establish a max clean and jerk.
Notes
You will have three attempts to hit a max clean and jerk. For the lift to count it must be completed before the 6:00 expires.
Your clean and jerk can be completed with any style. You do not have to squat clean and you are welcome to either push jerk or split jerk.
Your score will be the cumulative weight you and your partner lift.
Event 3
34-30-26-22-18-14-10-6
Thrusters
Lateral burpees over the bar
*12 minute cap*
Notes
The final workout of the Solidarity Holiday Throwdown for 2023 is a descending ladder of thrusters and lateral burpees over the bar. This workout will be completed OPWAAT style. You and your partner will accumulate 34 thrusters followed by 34 lateral burpees over the bar, then move on to 30 and 30, and work your way down the ladder until 6 thrusters and 6 burpees have been completed.
Your thruster weight will be 35% of your max clean and jerk from Workout #2. The minimum weight will be 35 pounds.
Burpees should be completed by jumping over the bar, where both feet are in the air at the same time at some point during the rep. If you choose to step over the bar at any time, your team will add :30 to your total time.
Your score will be the time it takes to complete the entire workout. If your team gets time capped, your score will be 12:00 + any reps you did not complete. For example, if your team had the 6 thrusters and 6 burpees left, your score would be 12:12.