The Throwdown…Rx’d or Not?

Several of you have asked about whether or not to do the Throwdown in the Rx’d division or the Almost Rx’d division.  First off, great job in just stepping up and committing to this awesome event.  I commend you for that.  It’s a terrific experience and one you definitely won’t regret.  

So, here are movements and weights you should be able to do if competing in the Rx’d division:

Deadlifts for several reps (205# for men/123# for women)

Box jumps (28″ for men/24″ for women)


Pull-ups (at least 5 at a time or darn close to it)

Wall ball shots (20# for men to a 10′ target/14# for women to a 9′ target)

Ground to overhead for several reps (95# for men/63# for women)

If you look at the above movements and weights and feel confident in your ability to perform them, then you should enter into the Rx’d category.  Keep in mind, the movements and weights may change, but this should give you a good indication of what is expected in the Rx’d division.  

Miles is giving the Throwdown a shot.  Why aren’t you?


One response to “The Throwdown…Rx’d or Not?

  • Bryce



    Squat snatches

    Every minute, on the minute, for 12 minutes, perform 1 squat snatch. Try increasing the weight each minute.


    15-12-9-12-15 reps of:

    Squat snatches (75/53)
    Box jumps (24/20)

    Power snatch to overhead squat is okay. Snatch weight should be near 50 or 55% of skill weight.

    All Levels/Beginner


    In 2:30, run 400 meters, then AMRAP of: hand release push-ups. Rest 30 seconds, repeat for a total of 3 rounds. Score total push-ups.


    15-12-9-12-15 reps of:

    SDHP or squat snatches (75/53)
    Burpee box jumps (24/20)

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