Pot O'Gold Throwdown Functional Fitness Workout Standards

Workout 1
  1. One athlete runs 800 meters while the other athlete rests.

  2. Each athlete must run 3 times.

  3. Athletes must touch hands to start the next 800 meters in rounds 2 through 6.

Workout 2

Toes-To-Bar (RX)

  1. Begin by hanging from the pull-up bar with arms extended.

  2. Heels must be brought back behind the bar.

  3. 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.

  4. Overhand, underhand, or mixed grips are all permitted.

  5. The rep is credited when both feet come in contact with the bar at the same time, between the hands.

  6. Any part of the feet may make contact with the bar.

Hanging Knee-Raise (Intermediate)

  1. Begin by hanging from the pull-up bar with arms extended.

  2. Heels must be brought back behind the bar.

  3. Overhand, underhand, or mixed grips are all permitted.

  4. The rep is credited when the knees are above the hips.

Front Squat (All)

  1. The hip crease must be below the top of the knee at the bottom.

  2. A power clean, squat clean, ground to front-rack position are all permitted to get the barbell in the front-rack position.

  3. The rep is credited when the athlete returns to the starting position, hips, and knees are fully extended, and the bar remains in the front-rack position through the entire range of motion.

  4. The athlete may not use a rack.

Snatch (All)

  1. The barbell begins on the ground.

  2. Touch and go is permitted.

  3. No bouncing.

  4. The rep is counted when the barbell comes to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Workout 3

Double-Under

  1. This is the standard double-under in which the rope passes under the feet twice for each jump.

  2. The rope must spin forward for the rep to count.

  3. Only successful jumps are counted, not attempts.

Single-Under

  1. This is the standard single-under in which the rope passes completely under the feet once for each jump.

  2. The rope must spin forward for the rep to count.

  3. Only successful jumps are counted, not attempts.

Push Jerk

  1. The barbell begins on the ground.

  2. To get the barbell in the front-rack position, power cleans, squat cleans, split cleans are permitted.

  3. Hang cleaning the barbell into the front-rack position is permitted.

  4. The lift must have two distinct phases. The clean to get the barbell in the rack position and the push jerk.

  5. The barbell must make contact with the shoulders.

  6. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

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

  8. The rep is counted when:

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

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

Box Jump Overs (RX)

  1. Start with both feet on the ground and face the side of the box.

  2. Do NOT angle the box and jump or step up on the corner.

  3. Athlete must jump over the box.

  4. No part of the athlete’s body is permitted to come in contact with the box before or during the jump over.

  5. Using hands to push into the legs during the jump is not allowed.

  6. The rep is credited when: - Both feet land on the other side of the box on the jump over.  

  7. Full extension on the land is not required.

Box Step Overs (Intermediate)

  1. Start with both feet on the ground and face the side of the box.

  2. Do NOT angle the box and jump or step up on the corner.

  3. Jumping onto the box is not permitted.

  4. Only Stepping onto and off the box is permitted.

  5. Only the feet may make contact with the box.

  6. Using hands to push into the legs during the step-up is not allowed.

  7. The rep is credited when: - The athlete steps off the other side of the box and both feet are on the floor.

  8. Full extension on the land is not required.

Workout 4

Clean

  1. The movement must start with the barbell on the ground.

  2. Power clean, squat clean, and split clean is permitted.

  3. Snatching is not permitted.

  4. Each member of the team is only allowed 3 lifts, MAKE OR MISS, within the allotted time.

  5. Athletes may take turns in any order to perform their lifts.

  6. No hand wraps to assist grip are allowed (deadlift straps).

  7. The rep is counted when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar.

  8. Once a weight has been set on the bar and an attempt made, removing weight is NOT permitted.

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