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

Movement Standards

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.

namesake photo
Background: tttTD10 marks the 10th workout in the Training Think Tank Throwdown Series, programmed by the Coaches at Training Think Tank @trainingthinktank (TTT).

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
  • Category
    • Main WODs

    • More WODs

  • Score
    • 0 min
  • Movement
    • Show 15 more
      Show all
      Show less
  • Equipment
    • Show 15 more
      Show all
      Show less
  • Video
Do NOT follow this link or you will be banned from the site!