Tirana Throwdown 2023

Workout Notes

MOVEMENT STANDARTS

1. ROPE CLIMB

• Each rep starts with both feet on the ground.
• The athlete may jump into the rope climb.
• Any style of climbing is permitted.
• The rep is credited when one hand clearly touches above the designated mark.
• There is no requirement during the descent of the climb.

2. OVERHEAD SQUAT

• The bar must begin on the ground. Collars must be placed outside the plates.
• A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
• Once the bar is in the overhead position, the athlete’s hip crease must pass below the top of their knees at the bottom.
• The barbell must remain overhead until the lockout position is achieved.
• The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body.
• If any part of the athlete’s body other than their hands makes contact with the bar, the rep will not count.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
• Athletes may NOT receive assistance moving or resetting their barbell.

WORKOUT STANDARTS

• The workout consists in 7 minutes of 2 exercises, rope climb and oh squat.
• Athlete start in the line.
• When the time starts, athlete have to perform for the first round, 1 rope climb and then 2 Oh squats with the barbell.
• In each round, the number of rope Climbs added by 1 rep and the number of OH Squats added by 2 reps.
• For example, in the fifth round, athlete have to perform 5 rope climbs and 10 OH Squats.
• Only reps, that have been fully completed within the workout window, will be counted as rep
• The score is the total number of reps performing in 7 minutes

Workout Notes

MOVEMENT STANDARTS

1. BAR MUSCLE UP

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.
• Only the hands, and no other part of the arm, may touch the bar during the rep.
• Removing the hands in the support position is not allowed.
• At lockout, only the arms may support the athlete’s weight.

2. DOUBLE UNDERS

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

3. HAND STAND WALK

• Before starting, the handstand walk area must be marked in 3m segments.
• The lane will have three consecutive segments, allowing a 9m walk in one direction.
• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
• Stepping over the line or landing with the hands on or over the line is a “no rep.”
• Must walk forward.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
• Each 3m section will count as 1 rep.
• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed

4. CLEAN&JERK

• Start each rep with the barbell on the ground. Collars must be placed outside the plates.
• Power cleans, squat cleans, and split cleans are permitted.
• The lift must have two distinct phases: the clean and the jerk.
• Snatching is not permitted.
• The barbell must make contact with the shoulders.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• The rep is credited when:

- The barbell is locked out overhead, and arms, hips, and legs are extended.

- The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

5. FRONT SQUAT

• The bar rests on the athlete’s shoulders in the front-rack position.
• Any grip is permitted.
• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when:

- The athlete’s hips and knees are fully extended.

- The bar is resting on the athlete’s shoulders with the bar in the front-rack position.

- The athlete’s feet are in line with one another when the athlete is viewed from profile.

6. SHOULDER TO OH

• The Barbell must be at the shoulders to begin the shoulder-to-overhead.
• A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.
• The rep is credited when the barbell is locked out overhead.
• The arms, hips, and legs must be extended.
• The center of the barbell must be over or slightly behind the center of the athlete’s body, with the feet in line.

WORKOUT STANDARTS

The workout consists in 2 Parts, performing in a total time of 13 minutes.

Workout A

• The first part, A Workout consist in 4 Rounds of 5 Bar Muscle Ups, 30 Double Unders and 9 meters Hand Stand Walk.
• Athletes have to stay in the line and when the time starts, they have to start performing 5 Bar Muscle Ups, then have to take the rope and perform 30 Double Unders.
• After Double Unders, athlete have to start hand stand walking for a distance of 9 meters, divided in 3 block by 3 meter each block.
• Athletes must go forward to complete all the distance of 9 meter.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• After performing 9 m Hand Stand Walk, athletes have to come back, walking or running, at the rack, to go on with the second round of workout, starting from 5 Bar Muscle Ups.
• Athletes have to perform 4 Rounds in a total time of 7 minutes.
• The score is the time that athlete finish 9 meters of Hand Stand Walk of fourth round and running to the finish line.
• If athlete doesn’t finish the rounds in the window time, the score have to be total reps performing in 7 minutes time.
• Only reps, that have been fully completed within the workout window, will be counted as rep

Workout B

• The athletes that finish A Workout, before Time Cap of 7 minutes, have to rest until the times go to minute 7.
• For all the athletes, at 7 minutes start the time for establish Max Weight of Complex
• The time cap for establishing max of complex is 6 minutes.
• The barbells at every heat will be at a minimum weight that every athlete have to perform the complex before increasing the weight of the barbell.
• The athletes have the choice to increase the weight after every attempt
• The athletes have the choice to decrease the weight of barbell after every failing attempt.
• There is no limit number for attempting
• Athletes have the right to stop attempting anytime within 6 minutes.
• Any successful attempt where the bar leaves the ground before the 6-minute time cap will count.

Workout Notes

MOVEMENT STANDARTS

1. BAR MUSCLE UP

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.
• Only the hands, and no other part of the arm, may touch the bar during the rep.
• Removing the hands in the support position is not allowed.
• At lockout, only the arms may support the athlete’s weight.

2. DOUBLE UNDERS

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

3. HAND STAND WALK

• Before starting, the handstand walk area must be marked in 3m segments.
• The lane will have three consecutive segments, allowing a 9m walk in one direction.
• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
• Stepping over the line or landing with the hands on or over the line is a “no rep.”
• Must walk forward.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
• Each 3m section will count as 1 rep.
• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed

4. CLEAN&JERK

• Start each rep with the barbell on the ground. Collars must be placed outside the plates.
• Power cleans, squat cleans, and split cleans are permitted.
• The lift must have two distinct phases: the clean and the jerk.
• Snatching is not permitted.
• The barbell must make contact with the shoulders.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• The rep is credited when:

- The barbell is locked out overhead, and arms, hips, and legs are extended.

- The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

5. FRONT SQUAT

• The bar rests on the athlete’s shoulders in the front-rack position.
• Any grip is permitted.
• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when:

- The athlete’s hips and knees are fully extended.

- The bar is resting on the athlete’s shoulders with the bar in the front-rack position.

- The athlete’s feet are in line with one another when the athlete is viewed from profile.

6. SHOULDER TO OH

• The Barbell must be at the shoulders to begin the shoulder-to-overhead.
• A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.
• The rep is credited when the barbell is locked out overhead.
• The arms, hips, and legs must be extended.
• The center of the barbell must be over or slightly behind the center of the athlete’s body, with the feet in line.

WORKOUT STANDARTS

The workout consists in 2 Parts, performing in a total time of 13 minutes.

Workout A

• The first part, A Workout consist in 4 Rounds of 5 Bar Muscle Ups, 30 Double Unders and 9 meters Hand Stand Walk.
• Athletes have to stay in the line and when the time starts, they have to start performing 5 Bar Muscle Ups, then have to take the rope and perform 30 Double Unders.
• After Double Unders, athlete have to start hand stand walking for a distance of 9 meters, divided in 3 block by 3 meter each block.
• Athletes must go forward to complete all the distance of 9 meter.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• After performing 9 m Hand Stand Walk, athletes have to come back, walking or running, at the rack, to go on with the second round of workout, starting from 5 Bar Muscle Ups.
• Athletes have to perform 4 Rounds in a total time of 7 minutes.
• The score is the time that athlete finish 9 meters of Hand Stand Walk of fourth round and running to the finish line.
• If athlete doesn’t finish the rounds in the window time, the score have to be total reps performing in 7 minutes time.
• Only reps, that have been fully completed within the workout window, will be counted as rep

Workout B

• The athletes that finish A Workout, before Time Cap of 7 minutes, have to rest until the times go to minute 7.
• For all the athletes, at 7 minutes start the time for establish Max Weight of Complex
• The time cap for establishing max of complex is 6 minutes.
• The barbells at every heat will be at a minimum weight that every athlete have to perform the complex before increasing the weight of the barbell.
• The athletes have the choice to increase the weight after every attempt
• The athletes have the choice to decrease the weight of barbell after every failing attempt.
• There is no limit number for attempting
• Athletes have the right to stop attempting anytime within 6 minutes.
• Any successful attempt where the bar leaves the ground before the 6-minute time cap will count.

Workout Notes

MOVEMENT STANDARTS

1. RUN
2. PULL UPS

• The athlete must start each rep with arms fully extended and feet off the ground.
• Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
• The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
• Only Overhand grip is permitted.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

3. PUSH UPS (HAND-RELEASE)

• Elbows must be locked out with the feet no wider than shoulder width.
• A straight body position must be maintained throughout the push-up.
• No snaking, sagging, or pushing up from the knees.
• The chest (nipple line or above) and the hips must touch the floor.
• Then, the hands must be lifted completely off the ground.
• Each rep is credited when athlete returns to the lockout position where the elbows are locked out and the hips are clearly off the ground.

4. AIR SQUATS

• Athlete starting in a fully extended position, hips and knees extended.
• They will pass through a full squat with hip crease below the knee and stand back up into a fully extended position.
• Athletes have to reach full extensions of the hips and the knees before starting the next repetition, otherwise it will be no rep.

WORKOUT STANDARTS

• The workout consists in 20 minutes of Run and “Cindy”.
• All the athletes have to start in the line and when the time starts, they have to start running with Vest for 1500 meters.
• Men Athletes have to perform the whole workout with Vest, while women have to take of the Vest after finishing 1500 m Run.
• At 1500 meters, athletes have to be in front of the rack, when they have to start performing in the remaining time, as many reps as possible of Cindy workout, 5 Pull Ups, 10 Push Ups and 15 Air Squats.
• Only reps, that have been fully completed within the workout window of 20, will be counted as rep
• The score is the total number of reps performing in 20 minutes.

Workout Notes

WORKOUT STANDARTS

• Athletes stand at the starting point and after the gong rings, they start performing with 30 toes to bar.
• After their completion, the athletes go down to the track, where they take the wheelbarrow sled loaded with weights, traveling the distance of 15 meters to the point B and then turning back to the starting point A.
• There they take the sandbag and throw it on their shoulders, covering the distance of 15 meters with lunges.
• On the other side of the field, at point B, they release the sandbag and take the Yoke with weights, with which they cover the distance of 15 meters from point B to point A and returning to the starting point.
• There they pick up the sandbag again and throw it on their shoulders, covering the distance of 15 meters with lunges to the point A.
• Athletes start the second round by covering the distance first with wheelbarrow slides, lunges with a sandbag, yoke and lunges with a sandbag again.
• After completing the second round, athletes perform 15 Wall Walks.
• Only reps, that have been fully completed within the workout window, will be counted as rep.
• The score is the total time that athlete finish the workout, after Wall Walks.
• The weights of the wheelbarrow sled, Sandbags and Yoke will be announced on site.