RULEBOOK
Qualifiers 2025 CLASSIC 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.
ON A RUNNING CLOCK:
00:00 – 05:00 (SCORE A)
5 rounds for time:
- 10m burpee broad jump (2x5m)
- 10 chest-to-bar pull-ups / pull-ups / jumping pull-ups*
- 10 abmat sit-ups
05:00 – 06:00
Rest
06:00 – 16:00 (SCORE B)
For time:
- 10 Power snatch (weight 1)
- 50m Walking lunges with DB
- 10 Power clean (weight 2)
- 50m Walking lunges with DB
- 10 Power snatch (weight 2)
- 25m Handstand walk (1*) / weighted bear crawl (DB)
- 10 Power clean (weight 3)
- 25m Handstand walk(2*) / weighted bear crawl (DB)
(Please note tiebreak time after last rep of power clean)
16:00 – 17:00
Rest
17:00 – 20:00 (SCORE C)
For reps:
- max unbroken TTB / Single leg TTB / Knee raises
BARBELLS
- Weight 1: Rx 40/25 – Advanced 30/25 – Regular 20/15 – Scaled 20/15
- Weight 2: Rx 50/35 – Advanced 40/30 – Regular 30/25 – Scaled 20/15
- Weight 3: Rx 60/40 – Advanced 50/35 – Regular 40/30 – Scaled 30/25
DUMBBELLS
- Rx: 15 / 12.5 kg
- Advanced: 12.5 / 10 kg
- Regular: 10 / 7 kg
- Scaled: 7 / 5 kg
ON A RUNNING CLOCK:
00:00 – 08:00 (SCORE A)
9 rounds for time: you go I go full rounds
- 10m burpee broad jump (2x5m)
- 10 c2b / pull-ups / jumping pull-ups
- 10 abmat sit-ups
08:00 – 20:00 (SCORE B)
For time:
(Please make sure you perform this workout in the prescribed order. Athletes have to follow the schedule below.)
- A1: 10 power snatch (weight 1)
- A2: 50m walking DB lunges
- A3: 15 double DB deadlifts
- A2: 10 power clean (weight 2)
- A3: 50m walking DB lunges
- A1: 15 double DB deadlifts
- A3: 10 power snatch (weight 2)
- A1: 25m Handstand walk (RX) / dumbbell bear crawl (Adv + Reg)
- A2: 15 double DB deadlifts
- A1: 10 power cleans (weight 3)
- A2 + A3: 15 synchro single arm DB overhead squats (RX + Adv) / lunges (Reg)
20:00 – 21:00
Rest
21:00 – 24:00 (SCORE C)
- max reps unbroken synchro toes-to-bar / single-leg toes-to-bar / knee raises
BARBELLS
- Weight 1: Rx 40/25 – Advanced 30/25 – Regular 20/15
- Weight 2: Rx 50/35 – Advanced 40/30 – Regular 30/25
- Weight 3: Rx 60/40 – Advanced 50/35 – Regular 40/30
DUMBBELLS
- Rx: 15 / 12.5 kg
- Advanced: 12.5 / 10 kg
- Regular: 10 / 7 kg
ON A RUNNING CLOCK:
00:00 – 06:00 (SCORE A)
3 rounds for time: syncro
- 10m burpee broad jump (2x5m)
- 10 ring rows
- 10 abmat sit ups
06:00 – 07:00
REST
07:00 – 17:00 (SCORE B)
For time:
- 15 synchro Double DB deadlift
- 50m (5m partner alternating) walking lunges
- 10 synchro Double DB hang power clean
- 50m (5m partner alternating) Bear crawl
- 10 synchro Alternating DB power snatches
- 50m (5m partner alternating) Walking lunges
- 10 Synchro Double DB deadlift
- 50m (5m partner alternating) bear crawl
17:00 – 18:00
Rest
18:00 – 21:00 (SCORE C)
For reps:
- max reps unbroken Knee raises
DUMBBELLS
- Dads: 10 kg
- Moms: 7 kg
- Kids: 3 / 5 / 7 kg
