Workouts for Charlotte Throwdown

There are three divisions for the Charlotte Throwdown for Mental Health Awareness:  Firebreathers, Beast Modes, and Hard Chargers. 


75 Synchronized Front Squats 135/95, 95/65, 75/55

75 Synchronized Burpees

75 Kettlebell Swings *one person works at a time on KBS. Divide work as needed*

28/24kg Russian Swing

24/26kg American Swing

16/12kg Russian Swing

Score is time to complete the work. Time cap TBA.


“Erratic” Part A

10 minutes to establish a 1 Rep Max Shoulder to Overhead

Barbell may come from the rack. One barbell per team. Score is total weight.

2 minutes rest and then perform Part B.

“Erratic” Part B

Take 60% of heaviest 1RM from Part A. Each partner has 1minute to complete as many reps of shoulder to overhead as possible with that weight. Score is total reps by both partners.


10 minute AMRAP:

20 Dumbbell Snatches 50/35#, 35/25#, 25/15#

20 Box Jump Overs 24″/20″  20 Box Step Overs 24″/20″  20 Box Step Overs 20″/20″

20 Toes to Bar  20 Scaled Toes to Bar – Knees Up with Wall Ball 20/14#  20 Scaled Toes to Bar – Knees Up

One person works at a time, dividing work as needed. Score is total rounds and reps.


2000m Row – partners switch every 500m

60 Calories on the Assault Bike – partners switch every 10 calories

Run 1 mile – partners switch every 2 laps. 1 mile is 13 laps.

Score is time to complete the work. Time cap TBA.


To register for this event, visit Competition Corner.

To return to the Charlotte Throwdown information page, click here.



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