Training Think Tank Throwdown WOD by Max El-Hag
- 4 Rounds for Time
- 20 Shoulder-to-Overheads*
- 15 Front Squats
- 20 Box Jump Overs (24/20 in)
- *Round 1: 135/95 lb
- Round 2: 155/105 lb
- Round 3: 175/125 lb
- Round 4: 205/145 lb
- Time Cap: 22 minutes
The weight for the shoulder-to-overheads and front squats will be increased after each round. Athletes must add their own weights.
Round 1: 95/65 lb
Round 2: 115/85 lb
Round 3: 135/105 lb
Round 4: 155/115 lb
Box Jump Overs: Rep counts when athlete lands on other side of box. Only feet may touch the top of the box. Do not need to come to full hip/knee extension at top of box. May jump all the way over the box but feet must stay above the plane of the box. (can’t straddle box when jumping)
Shoulder-to-Overheads: Bar must be cleaned from the ground. Any STOH style: Strict/ push press/ push jerk/ split jerk. Rep is complete when hips/knees reach full extension Head must be visible “through the window” of the arms.
Front Squats: Hip crease below the top of the knee. Full extension of hips and knees at top of rep. May go straight from last STOH into FS. If bar is dropped- may squat clean first rep from the ground.
Notes: Athletes must load their own bars. Loads can be added at any time. Clips must be put back on outside of plates.
The 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.
Each workout in the series is numbered sequentially (tttTD1, tttTD2, tttTD3...)
See also: All tttTD WODs