+ GREEK Throwdown Gymnastics

Deadline for Workout 3 (Gymnastics): 04/07/2021 @ 23:59 EEST

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WORKOUT DIVISIONS

PAY ATTENTION TO YOUR DIVISION'S EXERCISES

TEENAGE BOYS

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

TEENAGE GIRLS

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

SCALED MEN

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

SCALED WOMEN

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

ELITE MEN

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Bar muscle-ups
  • 24 Alt. Pistols
  • 10 Strict HSPU
  • 24 Box Jumps @ 60/50 cm
  • 30 meters Handstand Walk

ELITE WOMEN

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Bar muscle-ups
  • 24 Alt. Pistols
  • 10 Strict HSPU
  • 24 Box Jumps @ 60/50 cm
  • 30 meters Handstand Walk

MASTERS DIVISIONS

MEN 35-39

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Bar muscle-ups
  • 24 Alt. Pistols 
  • 10 Strict HSPU 
  • 24 Box Jumps @ 60/50 cm
  • 30 meters Handstand Walk

WOMEN 35-39

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Bar muscle-ups
  • 24 Alt. Pistols
  • 10 Strict HSPU
  • 24 Box Jumps @ 60/50 cm
  • 30 meters Handstand Walk 

MEN 40-44

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

WOMEN 40-44

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

MEN 45-49

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull-Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

WOMEN 45-49

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

MEN 50+

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks

WOMEN 50+

AMRAP 14 Minutes (As Many Reps As Possible)

  • 10 Pull Ups
  • 24 Narrow Stance Air Squats
  • 10 Hand Stand Push Ups
  • 24 Box Jumps @ 60/50 cm
  • 12 Wall Walks
GYMNASTICS

THE WORKOUT

DETAILS

Workout Notes

Video Details:

The video starts with the competitor stating his/her first and last name along with the division they are competing in.  Once that is complete the competitor must measure all equipment noted below depending on his or her division.

Measurements:  

The Athlete must first measure

  • The Plyo box, as noted Per division
  • The Hand Stand Walk per 2.5 m increments of 10 m end points
  • The HAND Stand Push Up “box space” has to be measured @ 60 cm * 90 cm for all divisions.  
  • The Wall walk for the Scaled divisions, there must be a clear “end zone” marked which is 25 cm from the wall
  • The Pads for the HandStand Push Up Scaled Division

Movement Specifics:

  • Bar muscle-ups
    • 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 rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
    • The athlete must pass through some portion of a dip before locking out over the bar.
    • Only the hands, and no other part of the arm, may touch the bar during the rep.
    • Removing the hands and resting in the support position is not allowed.
  • Pull Ups
    • The athlete must start each rep with their arms fully extended and their feet off the ground.
    • Any style of pull-up or grip is permitted as long as the other requirements are met.
    • The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
    • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
  • Alternate Pistols
    • At the Start and finish of each rep the leg from the ankle, knee and hip must reach full extension
    • The not working leg must always remain in front of the body – holding it with the arms is allowed
    • The hip must pass the 90 degree angle of the hip crease
    • Both legs must be working alternatively
    • Nothing except the bottom of the foot can touch the ground
  • Narrow Stance Air Squats
    • This is your standard air squat with the feet connected 
    • With the athlete starting in a fully extended position
    • Hips knees extended
    • They will pass through a full squat with hip crease below the knee and stand back up into a fully extended position.
    • The Position has to clearly show the feet connected
  • HSPU / Elevated
    • The arms must be fully extended and in line with the body before the athlete can descend.
    • Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended and shoulders in line with the body.
    • The hands must remain inside the 40-by-24-inch box.
    • If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position
    • At the bottom, the head must make contact with the ground.
    • If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
    • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
    • The feet may be no wider than the width of the hands.
    • The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.
    • Kipping is NOT allowed during the first triplet. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.
    • Kipping IS allowed ONLY for the Scaled Divisions
  • Box Jumps @ 60/50 cm
    • Start with both feet on the ground and face the side of the box.
    • Do NOT angle the box and jump or step up on the corner.
    • Jumping onto the box is permitted and jumping off or stepping down off the box is permitted.
    • Only the feet may make contact with the box
    • Using hands to push into the legs during the step-up is not allowed.
    • The rep is credited when: – Both feet are on top of the box. – Hips and knees are fully extended, with head and shoulders over the hips.
    • Reaching extension in midair is a no rep.
  • Hand Stand Walk
    • Kick Up Behind the Marked line
    • Both Palms and feet must be Vertical before crossing the line
    • The rep is only counted when both the palms of the hands and the feet cross the line
  • 12 Wall Walks
    • With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
    • The edge of the tape that is closest to the wall must be in line with the shoulder.
    • This first line will be the start and finish line for each repetition.
    • Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
    • Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
    • At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
    • Both feet must be touching the ground at the beginning and end of each rep.
    • Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.

Workout Break down:

This is an AMRAP (As Many Reps As Possible) for 14 minutes.  At the 3, 2, 1, GO, the athlete begins the workout with the timer in reverse, from 14:00 to 0:00.  The athlete must complete the total reps of each of the above movements before moving to the next movement starting with the Bar Muscle Ups.  Once Every rep is completed, only then can the athlete move to the next movement.  Once every movement is completed, the athlete starts each movement from the beginning until the timer shows 00:00.

The recording ends ONLY when the timer shows 0:00 and an additional 5 seconds are shown.

For the HandStand Walk, the 30 meters are equal to 12 points as every increment of 2.5 meters is one rep.

RX Divisions:  Elite Men and Women and 35-39 Masters Men and Women 

Scaled Divisions:  Men and women of Teens, 40-45, 46-50, 50+

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104 Othonos Amalias Str.,
26222
Patras // Achaia // GREECE

 

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P: +30 6942890255
+30 2610328204

 

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