The 2024 - Purple Mountain Throwdown Workouts
#FINDYOURWILD
“Trail Blazer” - Workout #1
Individual - All Divisions
For time:
Run 2.2 Miles with sandbag carry section towards the turnaround (station 2-3-2)
Score: Time to complete the run
Time Cap: 60 minutes
Team - All Divisions
For Time:
In Pairs - Run 2.2 Miles Together - 1 Athlete Must Carry Sandbag at All times.
Score: Time when both athletes cross the finish line
Time Cap: 60 minutes
Rules/ Specifics: Weights for the run are 30lbs for scaled divisions & 40lbs for RX divisions. Pulpit Rock in North of the main venue, Athletes will be able to walk to the start line from the venue.
“Switch Back” - Workout #2
Individual RX
For time:
8 BBJO 24/20”
4 Power Snatch 115/80lbs
8 BBJO 24/20”
8 Power Snatch 115/80lbs
8 BBJO 24/20”
12 Power Snatch 115/80lbs
8 BBJO 24/20”
16 Power Snatch 115/80lbs
8 BBJO 24/20”
Score: Time / or reps at completion
Time Caps: 8mins
Individual Scaled
For time:
8 BBJO 24/20”
4 Power Snatch 95/65lbs
8 BBJO 24/20”
8 Power Snatch 95/65lbs
8 BBJO 24/20”
12 Power Snatch 95/65lbs
8 BBJO 24/20”
16 Power Snatch 95/65lbs
8 BBJO 24/20”
Score: Time / or reps at completion
Time Cap: 8mins
Rules / Specifics
Athletes must start behind the start line with one hand on the lane marker
Time ends when the athlete crosses the start line after finishing all reps
Team RX
For Time:
Full Synchro on both movements:
8 BBJO 24/20”
4 Power Snatch 115/80lbs
8 BBJO 24/20”
8 Power Snatch 115/80lbs
8 BBJO 24/20”
12 Power Snatch 115/80lbs
8 BBJO 24/20”
16 Power Snatch 115/80lbs
8 BBJO 24/20”
Score: Time / or reps at completion
Time Cap: 8mins
Team Scaled
For Time:
Full Synchro on both movements:
8 BBJO 24/20”
4 Power Snatch 95/65lbs
8 BBJO 24/20”
8 Power Snatch 95/65lbs
8 BBJO 24/20”
12 Power Snatch 95/65lbs
8 BBJO 24/20”
16 Power Snatch 95/65lbs
8 BBJO 24/20”
Score: Time / or reps at completion
Time Cap: 8mins
Rules / Specifics
Athletes must start behind the start line with one hand on the lane marker
Teams must be synchronized at the top of each snatch and at the bottom of each burpee box jump over
Time ends when the athlete cross the start line after finishing all reps (Both athletes must cross the start line for team)
“Rocky Mountain High” - Workout #3
Individual - RX
For time:
50’ DB Farmers Lunge 50s/35s
40 DB Shoulder to OH 50s/35s
50’ DB Farmers Lunge 50s/35s
40 Toes to Bar
50’ DB Farmers Lunge 50s/35s
40 DB Bench Press 50s/35s
50’ DB Farmers Lunge 50s/35s
40 Chest to Bar Pull Ups
50’ DB Farmers Lunge 50s/35s
60/50 Calorie Row
Score: Time / or reps at completion
Time Cap: 20mins
Scaled Individual
For time:
50’ DB Farmers Lunge 40s/30s
40 DB Shoulder to OH 40s/30s
50’ DB Farmers Lunge 40s/30s
25 Toes to Bar
50’ DB Farmers Lunge 40s/30s
40 DB Bench Press 40s/30s
50’ DB Farmers Lunge 40s/30s
25 Pull Ups
50’ DB Farmers Lunge 40s/30s
60/50 Calorie Row
Score: Time / or reps at completion
Time Cap: 20mins
Rules / Specifics
Athletes must start behind the start line with one hand on the lane marker.
Once the work out starts athletes will run from the lane markers to the dumbbells (rig side) to start their lunges.
Lunge lanes will be a 50 ft length divided into 10 ft sections.
Failure to meet the Lunge standard will result in the athlete moving back to the last 10 ft section
If an athlete drops the dumbbells before completing and 50ft section the athlete must return to the last marker 10ft section.
Time ends when the athlete completes the required calories.
Rules / Specifics
Athletes must start behind the start line with one hand on the lane marker
Teams can rotate and share all reps at anytime with the exception of the DB Farmers lunge
Lunge lanes will be a 50 ft length divided into 10 ft sections
Once an Athlete starts a 50ft section the athlete can not switch until they completed the entire section
Failure to meet the Lunge standard will result in the athlete moving back to the last 10 ft section
If an athlete drops the dumbbells before completing and 50ft section the athlete must return to the last marker 10ft section.
For Teams, athletes can not begin the next movement until both athletes are at the movement area (The rig or past the lunge line closest to the start line)
Movements must be completed in the order written
Time ends when the athlete or team completes the required calories
Scaled Team
For Time:
400’ DB Farmers Lunge 40s/30s - (8x50’)
40 Toes to Bar
80 DB Shoulder to OH 40s/30s
40 Pull Ups
80 DB Bench 40s/30s
80 Calorie Row
Score: Time / or reps at completion
Time Cap: 20mins
Team - RX
For Time:
400’ DB Farmers Lunge 50s/35s - (8x50’)
80 Toes to Bar
80 DB Shoulder to OH 50s/35s
80 Chest to Bar Pull Ups
80 DB Bench 50s/35s
80 Calorie Row
Score: Time / or reps at completion
Time Cap: 20mins
“Micro Brew” - Workout #4
Individual - RX
16 minute Workout
AMRAP 2:00 x 5 with 90 seconds of rest between rounds
16/12 Calorie Echo Bike
Max Cleans in remaining time
Men:185/205/225/245/265
Women: 125/145/155/165/180s
Score: Reps at Completion
Scaled Individual
16 minute workout
AMRAP 2:00 x 5 with 90 seconds rest between Rounds
14/10 Calorie Echo Bike
Max Cleans in remaining time
Men: 125/145/165/185/205
Women: 85/105/115/125/145
Score: Reps at Completion
Rules / Specifics
Individual athletes must start each interval behind the start line
Athletes must change their weight during the rest period. If the weights are not correct the athlete must fix the weight before starting the echo bike. The time clock will not stop
Team - RX
17 minute workout
AMRAP 2:00 x 6 with 1 minute rest between Rounds
Athletes Alternate Part 1 and Part 2 Each Round
Part 1: 20/14 Calorie Echo Bike
Part 2: Max Cleans in remaining time
Men:165/185/205/225/245/265
Women:110/125/145/155/165/180
Score: Reps at Completion
Scaled Team
17minute workout
AMRAP 2:00 x 6 with 1 minute rest between Rounds
Athletes Alternate Part 1 and Part 2 Each Round
Part 1: 16/12 Calorie Echo Bike
Part 2: Max Cleans in remaining time
Men:105/125/145/165/185/205
Women:65/85/105/115/125/145
Score: Reps at Completion
Rules / Specifics
Teams and Individual athletes must start each interval behind the start line
For Teams the athlete performing cleans can not move past the start line until the athlete on the bike completes their calories
Athletes must change their weight during the rest period. If the weights are not correct the athlete or team must fix the weight before starting the echo bike. The time clock will not stop
Teams must alternate athletes between part A and part B each round
“Black Diamond” - Workout #5
Individual - RX
For Time:
10 Rounds
3 Ring Muscle Ups
30’ HS Walk - 10ft HSW sections
15 Deadlift 155/105lbs
Score: Time / or reps at completion
Time Cap: 15mins
Team - RX
For Time:
10 Rounds
5 Bar Muscle Ups (Athletes can share the reps)
Athlete A: 30’ UB HS Walk
Athlete B: 30’ UB HS Walk
15 Synchronized Deadlift 155/105lbs
Score: Time / or reps at completion
Time Cap: 18mins
Rules / Specifics
Teams and Individual athletes must start behind the start line with one hand on the lane marker
The HSW length will be 30ft divided into 10ft sections
If a athlete comes down before completing the 30ft length or fails to meet the HSW standard they must return to the last marked 10ft section
For Team each athlete must complete the HSW distance completely before the next partner can go, order is determined by the team.
Teams must be synchronized at the top of the deadlift reps.
Time ends when the athlete crosses the start line after finishing all reps (Both athletes must cross the start line for team)
Scaled Team
For Time
Partner A and B alternate after completing one round
12 Rounds:
6 Devils Press
30’ Overhead DB Carry
6 DB Box Step Overs 20/16”
30’ Overhead DB Carry
Score: Time / or reps at completion
Time Cap: 18mins
Scaled Individual
For Time
8 Rounds:
6 Devils Press 40/30lbs
30’ Overhead DB Carry
6 DB Box Step Overs 20/16”
30’ Overhead DB Carry
Score: Time / or reps at completion
Time Cap: 15mins
Rules / Specifics
Teams and Individual athletes must start behind the start line with one hand on the lane marker
The overhead carry length will be 30ft divided into 10ft sections
If an athlete drops the dumbbells before completing the 30ft length they must return to the last marked 10ft section.
For Teams, One athlete must complete an entire round before switching with a partner.
Partners can swap once the Dumbbells have been returned to the stall mat for devils press
Time ends when the athlete cross the start line after finishing all reps (Both athletes must cross the start line for team))
“John Hellway” - Workout #6
Individual - RX
For Time:
200m Shuttle Run (8x25m)
4 Rope Climbs
20 Thrusters 135/95lbs
Score: Time / or reps at completion
Time Cap: 4mins
Scaled Individual
For Time:
200m Shuttle Run (8x25m)
2 Rope Climbs
20 Thrusters 95/65lbs
Score: Time / or reps at completion
Time Cap: 4mins
Team - RX
For Time:
Performed as a relay of Part A and Part B - teams must choose who does which part and that athlete completes their part alone.
Part A
300m Shuttle Run (12x25m)
3/2 Legless Rope Climbs
20 Thrusters 95/65lbs
Part B
100m Suicide (4x25m)
4 Rope Climbs 12ft
20 Thrusters 135/95lbs
Score: Time / or reps at completion
Time Cap: 8mins
Scaled Team
For Time:
Performed as a relay of Part A and Part B - teams must choose who does which part and that athlete completes their part alone.
Part A
300m Shuttle Run (12x25m)
6 Floor the standing Ropes pulls
20 Thrusters 75/55lbs
Part B
100m Shuttle Run (4x25m)
2 Rope Climbs
20 Thrusters 95/65lbs
Score: Time / or reps at completion
Time Cap: 8mins
Rules / Specifics
Teams and Individual athletes must start behind the start line with one hand on the lane marker
Athletes must do a three-point touch when completing a 25m shuttle, with exception of the start and finish (failure results in the athlete returning the to the line and touching 3 points behind it)
For teams the second athlete can start one the first athlete crosses the finish line
For Teams, athletes must change the weight once part A has been completed (Athletes roll the barbell back to the first stall matt section.
Athletes will move up the barbell after the completion of 10 reps~
Partners can swap once the Dumbbells have been returned to the stall mat for devils press
Time ends when the individual or final athlete cross the start line after finishing all reps
