RULEBOOK
2025 BUDDY EDITION
The Dutch Throwdown is using the movement standards from the International Functional Fitness Federation (iF3). All standards and positions are defined in that document. If any changes or adjustments are made, they will be defined and explained in the “Special Regulations” section of each workout.
Please note, parents and kids: Read rulebook pages 12-14 for details on your workouts.
TDTD 25.1
AMRAP (10 min)
- ROW FOR CALORIES
Buddy
- 1 athlete on the rower
- 1 athlete holds sandbag
Triplets
- 1 athlete on the rower
- 1 athlete holds sandbag
- 1 athlete does running laps
Holds
- RX and Advanced: OH hold
- Regular & Scaled: Bear hug hold
Weight sandbags
- Scaled: 10 kg
- Regular: 15/10 kg
- Advanced: 20/15 kg
- RX: 30/20 kg
TDTD 25.2
FOR TIME (TC 10 min)
- 9-7-5 sync alt KB/DB snatch
- 50-40-30 sync partner WB situps
- 9-7-5 ring MU/chest-to-ring pullups/ring pullups/SL toes-to-ring
- 50-40-30 double/single unders
Kettlebells/dumbbells
- RX: 32/24 (KB)
- Advanced: 22.5/17.5 (DB)
- Regular: 17.5/12.5 (DB)
- Scaled: 15/19 (DB)
TDTD 25.3
AMRAP 10 MIN
As a complex:
- 5 deadlifts
- 5 hang power cleans
- 5 front squats
- 5 push presses
- 5 thrusters
WEIGHTS
- RX: 60/45 kg
- Advanced: 50/35 kg
- Regular: 40/25 kg
- Scaled: 30/20 kg
