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Asia Semifinal, Far East Throwdown

Jun 2-4, 2023 | Bexco — Busan, Republic of Korea
Official Site
10:00 am GMT+9 / 10:00 am GMT+9
Team Test 1

4 rounds for time, with one member at each station, of:

2.5K/2K Echo Bike*
800-m run*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks

Time cap: 28 minutes

*Athletes must change stations every round.

M: 200-lb sandbag (90.7kg)
W: 150-lb sandbag (68kg)

Heat 1 10:00 am GMT+9 10:00 am GMT+9

Heat 2 10:34 am GMT+9 10:34 am GMT+9

11:24 am GMT+9 / 11:24 am GMT+9
Individual Test 1

For time:

3,000-m Echo Bike
Hand-over-hand pull (84 feet)
2,000-m Assault AirRunner
Hand-over-hand pull (84 feet)
1,000-m SkiErg
Hand-over-hand pull (92 feet)

Time cap: 30 minutes

♀ 180 lb
♂ 225 lb

Women’s Heats (3) 11:24 am GMT+9 11:24 am GMT+9

Men’s Heats (3) 1:16 pm GMT+9 1:16 pm GMT+9

4:31 pm GMT+9 / 4:31 pm GMT+9
Team Test 2

In MF pairs for 15 minutes, complete as many rounds and reps as possible of:

3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65

*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.

M: 95lb thrusters (43kg)
W: 65lb thrusters (29.4kg)

Heat 1 4:31 pm GMT+9 4:31 pm GMT+9

Heat 2 4:52 pm GMT+9 4:52 pm GMT+9

5:19 pm GMT+9 / 5:19 pm GMT+9
Individual Test 2

As many reps as possible in 3 minutes, wearing a ruck, of:

5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.

♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box

Women’s Heats (3) 5:19 pm GMT+9 5:19 pm GMT+9

Men’s Heats (3) 6:10 pm GMT+9 6:10 pm GMT+9

9:00 am GMT+9 / 9:00 am GMT+9
Team Test 3

As a relay (F/M/F/M), complete:

(F1 and M1)

400-m sprint
10 dumbbell bench presses (90/60lb or 40.8/27.2kg)
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes

(F2 and M2)

400-m sprint
15 dumbbell bench presses (90/60lb or 40.8/27.2kg)
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes

Time cap: 16 minutes

Heat 1 9:00 am GMT+9 9:00 am GMT+9

Heat 2 9:22 am GMT+9 9:22 am GMT+9

9:54 am GMT+9 / 9:54 am GMT+9
Individual Test 3 — Semifinals Linda

For time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlifts (295/220lb)
Dumbbell bench presses (90/60lb)
Squat cleans (145/105lb)

Time cap: 17 minutes

Women’s Heats (3) 9:54 am GMT+9 9:54 am GMT+9

Men’s Heats (3) 11:09 am GMT+9 11:09 am GMT+9

1:19 pm GMT+9 / 1:19 pm GMT+9
Team Test 4

5 rounds for time, in M/F pairs, of:

MF Pair 1 starts:

10/7 row calories
10 (each) synchro alternating dumbbell snatches (90/60lb)
15 (each) 24-inch box jumps, alternating

MF Pair 2 starts:

10/7 ski calories
20 (each) synchro alternating dumbbell snatches (70/50lb)
10 (each) 30-inch box jumps, alternating

*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.

Time cap: 15 minutes

Heat 1 1:19 pm GMT+9 1:19 pm GMT+9

Heat 2 1:40 pm GMT+9 1:40 pm GMT+9

2:13 pm GMT+9 / 2:13 pm GMT+9
Individual Tests 4 and 5

TEST 4

For load:
Run 800m
Max snatch

Time Cap: 6 minutes

Following the time cap, athletes will have 2 minutes to reset.

TEST 5

For time:
8 snatches (185/125lb or 84/56.5kg)
Run 800m

Time Cap: 6 minutes

Women’s Heats (3) 2:13 pm GMT+9 2:13 pm GMT+9

Men’s Heats (3) 3:18 pm GMT+9 3:18 pm GMT+9

9:00 am GMT+9 / 9:00 am GMT+9
Team Test 5

1 minute max-rep cleans (275/195lb)
2 minutes rest

1 min max-rep cleans (295/215lb)
2 minutes rest

1 min max-rep cleans (315/235lb)

Heat 1 9:00 pm GMT+9 9:00 pm GMT+9

Heat 2 9:14 pm GMT+9 9:14 pm GMT+9

9:34 am GMT+9 / 9:34 am GMT+9
Individual Test 6

For time:

20 overhead squats (185/125)
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats (185/125lb)

Time cap: 15 minutes (men); 16 minutes (women)

Women’s Heats (3) 9:34 am GMT+9 9:34 am GMT+9

Men’s Heats (3) 10:44 am GMT+9 10:44 am GMT+9

1:24 pm GMT+9 / 1:24 pm GMT+9
Team Test 6

For time:

15 Worm burpees
15 Worm squats

Women complete 1 seated legless rope climb (each)
Men complete 10 strict chest-to-wall handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 3 rope climbs each
Men complete 20 handstand push-ups each

Switch

15 Worm burpees
15 Worm squats

Time cap: 16 minutes

Heat 1 1:24 pm GMT+9 1:24 pm GMT+9

Heat 2 1:46 pm GMT+9 1:46 pm GMT+9

2:19 pm GMT+9 / 2:19 pm GMT+9
Individual Test 7

3 rounds for time of:

15/10 Echo Bike calories
20 toes-to-bars
60-foot sandbag bear-hug carry (200/150lb)

Time cap: 6 minutes

Women’s Heats (3) 2:19 pm GMT+9 2:19 pm GMT+9

Men’s Heats (3) 2:55 pm GMT+9 2:55 pm GMT+9

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