TIRANA THROWDOWN 2024

Workout Notes

MOVEMENT STANDARTS

1. PISTOL SQUATS

• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain in front of the body (cannot pass beyond profile).
• Holding on to the non-working leg is permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• Must alternate legs after every successful rep.
• Must complete a successful rep on one side before alternating.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

2. SNATCH

• Each rep starts with the bar on the ground. Collars must be placed outside the plates.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

3. 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.

WORKOUT STANDARTS

The workout consists in 2 Parts, performing in a total time of 10 minutes.

PART A

• Part A of the workout consists in performing firstly 50 alternated pistol squats in the fastest possible time.
• Athlete start in the line and when the time starts, athlete have to perform 50 alternated pistol squats.
• Athletes must finish 50 pistols to move to the next part of the workout.
• If for any reason, athlete doesn’t finish the 50 reps of Pistol Squats, judge score the number of reps and the athlete can start  the part B of the Workout.
• Score for the part A is the time of performing 50 alternated pistol squats.

PART B

• Part B of the workout start immediately after Part A.
• In the remaining time of 10 minutes, athlete have to find Max Weight of Snatch and then Max weight of Clean & Jerk.
• The barbells at every heat will be at a minimum weight and every athlete have the right to increase the weight of the barbell.
• Once Clean & Jerk is started, you cannot attempt Snatch again.
• The use of collars is mandatory.
• 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 total time of 10 minutes.
• Any successful attempt where the bar leaves the ground before the total time of 10 minutes, will count.
• Score for the part B is the total weight of snatch and clean & jerk.

Workout Notes

MOVEMENT STANDARTS

1. PISTOL SQUATS

• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain in front of the body (cannot pass beyond profile).
• Holding on to the non-working leg is permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• Must alternate legs after every successful rep.
• Must complete a successful rep on one side before alternating.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

2. SNATCH

• Each rep starts with the bar on the ground. Collars must be placed outside the plates.
• Power, squat, and split snatches are permitted.
• Hang snatches are NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• If a split snatch is used, the feet must return in line before the bar is lowered.

3. 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.

WORKOUT STANDARTS

The workout consists in 2 Parts, performing in a total time of 10 minutes.

PART A

• Part A of the workout consists in performing firstly 50 alternated pistol squats in the fastest possible time.
• Athlete start in the line and when the time starts, athlete have to perform 50 alternated pistol squats.
• Athletes must finish 50 pistols to move to the next part of the workout.
• If for any reason, athlete doesn’t finish the 50 reps of Pistol Squats, judge score the number of reps and the athlete can start  the part B of the Workout.
• Score for the part A is the time of performing 50 alternated pistol squats.

PART B

• Part B of the workout start immediately after Part A.
• In the remaining time of 10 minutes, athlete have to find Max Weight of Snatch and then Max weight of Clean & Jerk.
• The barbells at every heat will be at a minimum weight and every athlete have the right to increase the weight of the barbell.
• Once Clean & Jerk is started, you cannot attempt Snatch again.
• The use of collars is mandatory.
• 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 total time of 10 minutes.
• Any successful attempt where the bar leaves the ground before the total time of 10 minutes, will count.
• Score for the part B is the total weight of snatch and clean & jerk.

Workout Notes

MOVEMENT STANDARTS

1. WALL WALKS

• Every rep begins and ends with the athlete lying down, with the 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 hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line at the 25 cm mark before the athlete may descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest,  thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Distance of the first tape line near the wall is 25 cm from the wall
• For women, the distance of the second tape line from the wall is 140 cm.
• For men, the distance of the second tape line from the wall is 150 cm

2. BURPEE BOX JUMP OVERS

• Every rep starts with the athlete facing the box while touching chest and thighs to the ground and finishes with the athlete jumping over the box.
• In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete's chest must be on the line, and the feet and hands must be straddling the line.
• There is no requirement to stand tall while on top of the box.
• A two-foot takeoff is always required, and only the athlete's feet may touch the box.
• The athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
• Jumping or stepping off the box is permitted.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

3. 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.

WORKOUT STANDARTS

• The Workout consist in 8 min Amrap of 5 Wall Walks, 15 Burpees Box Jump Overs and 30 Double Unders.
• Athletes have to stay in the line and when the time starts, they have to start performing 5 Wall Walks, then have to run to the box and start performing 15 Burpees Box Jumps Overs.
• When they finish, athletes have to go to the jump rope and start performing 30 Double Unders
• After performing 30 DU, athlete has to return to Wall Walks and start over again the second round.
• Athletes have to perform as many reps as possible in 8 Minutes.
• The score is the number of reps performed in a total time pf 8 minutes.
• Only reps, that have been fully completed within the workout window, will be counted as rep

Workout Notes

MOVEMENT STANDARTS

1. RING MUSCLE UPS

• Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.
• Kipping is allowed, but uprises and swings/rolls to support are not permitted.
• During consecutive kipping muscle-ups, a change of direction below the rings is required.
• No part of the foot may rise above the bottom of the rings during the kip.
• The athlete must pass through some portion of a dip before reaching lockout.
• The rep is credited when the elbows are fully locked out in the support position.
• Reaching lockout while pushing or falling away from the rings will not count.

2. HAND STAND WALK

• Before starting, the handstand walk area will be marked in 5 m segments.
• The lane will have two consecutive segments, allowing a 10m 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 5m 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

3. SANDBAG LUNGES

• The movement starts with the sandbag in the ground.
• Athletes can pick up the sandbag by gripping it with both hands from underneath and lifting it from the ground and making a clean movement.
• Is in athlete choice if can hold the sandbag over the shoulder or in the back.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The athlete may start each 10m section with either leg.
• The rep is credited when the feet are together and the hips and legs are fully extended.
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
• Rep is credited when both feet are clearly behind the line.
• In the event of a no rep for any reason, the athlete have to complete 10m distance besides the line.

WORKOUT STANDARTS

• The workout consists in 3 Rounds of Ring Muscle Ups, Hand Stand Walks and Sandbag Lunges
• Athletes have to stay in the line and when the time starts, they have to go under the rings and start performing 20 Ring Muscle Ups
• After that, athletes have to run to the field and in the area of Hand Stand Walk have to start walking, 10 meters to the second line.
• In the second line, they have to grab the sandbag and do clean movement, to hold it in the back or shoulders and then start lunges back and forth 10 m+10 m.
• When they come back to the starting point of lunges, athletes have to drop the sandbag and start second part of 10m Hand Stand Walk.
• After crossing the line, athletes must run to the rings to start the second round, this time performing 10 Ring Muscle Ups
• After that, athletes repeat the same with 10m Hand Stand Walk, 20 m Sandbag Lunges back and forth and then again 10 m Hand Stand Walk.
• After this round, athletes return to the rings and start performing the last round of 5 Ring Muscle Ups, and after that again with 10m Hand Stand Walk, 20 m Sandbag Lunges back and forth and then again 10 m Hand Stand Walk.
• After last round of Hand Stand Walk, athletes must run to the finish line.
• The score is the time that athlete finish 3 Rounds of the workout and running to the finish line.
• If athlete doesn’t finish the rounds in the window time of 10 Minutes, the score have to be total reps performing in 10 minutes time.
• Only reps, that have been fully completed within the workout window, will be counted as rep

Workout Notes