Iron Tribe 3-Year Throwdown

Iron Tribe 3-Year Throwdown

Intermediate Workouts

    WORKOUT 1: Team Helen
    3 Rounds for Time

    Each team completes:

    • 400m run (both partners together)
    • 32 kettlebell swings (split between partners)
    • 18 pull-ups (split between partners)
     
    Beginner

    3 rounds:

    • 400m run → both partners run together
    • 32 KB swings → split as needed
    • 18 jumping pull-ups → split as needed

    Kettlebell weights:

    • Female: 16kg
    • Male: 24kg

    Standards:

    • Russian swings only (eye level)
    • Jumping pull-ups

    Intermediate

    3 rounds:

    • 400m run → both partners run together
    • 32 KB swings → split as needed
    • 18 kipping pull-ups → split as needed

    Kettlebell weight:
     
    • Female: 16kg
    • Male: 24kg

    Standards:

    • American swings (full overhead)
    • Kipping pull-ups required

    RX

    3 rounds:

    • 400m run → both partners run together
    • 32 KB swings → split as needed
    • 18 pull-ups → split as needed

    Kettlebell weights:

    • Female: 24kg
    • Male: 32kg

    Standards:

    • American swings (full overhead)
    • Kipping pull-ups allowed (RX standard)

    Time Cap: 12 mins 
    WORKOUT 2: Hybrid Engine
    Complete for Time

    80 Box Step Overs with Ball (team total)
    • One athlete works at a time 
    • Hold the wall ball throughout the movement
    • Step over the box with both feet touching the top
    • Ball must stay controlled (no dropping or tossing)
    • Athletes may switch anytime

    100 Wall Balls (team total)
    • One athlete works at a time
    • Split however needed
    • Full squat to target standard

    Once this section is complete, you can move to the Farmer’s Carry. Tie-break time here!

    200m Farmer’s Carry (each athlete)

    • Each athlete completes 200m
    • Can be broken up as needed
    • May switch at any time
    • Must move forward continuously

    Box Heights
    • Beginner: 20"
    • Intermediate: 24"
    • RX: 24"

    Wall Ball Weights

    Beginner

    • Female: 4kg
    • Male: 6kg

    Intermediate

    • Female: 4kg
    • Male: 6kg

    RX

    • Female: 6kg
    • Male: 10kg


    Scoring
    • For time: 15 minutes 
    • Format: Teams split all work as needed.
    • If capped: total completed work counts (step-overs, wall balls, carry distance)

    Movement Standards

    Ball Step-Overs

    • Step over box (no jumping)
    • Ball must be held at all times 
    • Both feet must touch top of box
    • Controlled movement only (no dropping ball)

    Wall Balls

    • Full depth squat
    • Ball hits target - lower for ladies - higher for men

    Farmer’s Carry
    • No dragging
    • Switch anytime

    WORKOUT 3: DT Sprint
    Max rounds in 6 minutes (partner workout)

    Teams complete as many rounds as possible in 6 minutes.

    Partners may split all work however they choose.

    Movements

    • 9 deadlifts
    • 6 hang power cleans
    • 3 shoulder-to-overhead

    Team Rules

    • Reps can be split freely between partners
    • Only full rounds count
    • Remaining reps count for tie-breaks

    Barbell Loads

    Beginner

    • Female: 25kg
    • Male: 40kg

    Intermediate

    • Female: 30kg
    • Male: 50kg

    RX
    • Female: 40kg
    • Male: 60kg

    Time Cap: 6 minutes

    Scoring

    • 1 full round = 1 point
    • Partial reps after last round = tie-breaker
    • Highest score wins

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