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by Max El-Hag


Training Think Tank At Home Throwdown WOD

3.5K 340
  • AMRAP in 21 minutes
  • From 0:00-3:00, perform:
  • 400 meter Run
  • Max Push-Ups
  • Rest 1 minute
  • From 4:00-8:00, perform:
  • 400 meter Run
  • Max Air Squats
  • Rest 1 minute
  • From 9:00-14:00, perform:
  • 400 meter Run
  • Max Burpees
  • Rest 1 minute
  • From 15:00, perform:
  • 400 meter Run
  • In the remaining time, AMRAP of:
  • 8 Push-Ups
  • 16 Air Squats

On a 21-minute clock, athlete must accomplish the prescribed work in the order written. From 0:00-3:00, athlete must perform 400 meter Run and max Push-Ups until the end of 3 minutes. Rest 1 minute. Then from 4:00-8:00, athlete must perform 400 meter Run and max Air Squats until the end of the 4 minutes. Rest 1 minute.

From 9:00-14:00, the next section will be 400 meter Run and max Burpees. Rest 1 minute. Finally from 15:00, athlete must finish 400 meter Run. In the remaining time, athlete will perform as many rounds and repetitions (AMRAP) of 8 Push-Ups and 16 Air Squats.

Score is the total number of repetitions completed before the 21-minute clock stops.

Movement Standards

Push-Up: Standard push-up, chest and thighs touch the ground and your bodyline stays straight through the extension of arms.

Air Squat: Hip crease goes below the knee in the bottom and hips/knees come to full extension at the top.

Burpee: Full extension at the top of each rep with hands touching overhead.

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namesake photo

Background: tttAHTD2 marks the second workout in the Training Think Tank At Home Throwdown Series, programmed by the Coaches at Training Think Tank @trainingthinktank (TTT).

The At Home Throwdown Series started as a weekly workout posted online by TTT, along with a video demonstration and in-depth discussion on strategy, tips, and techniques. You can do these workouts at home with minimal equipment.

Each workout in the series is numbered sequentially (tttAHTD1, tttAHTD2, tttAHTD3…)

See also: All tttTD WODs

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