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Rulebook

The rulebook in its entirety, including scorecards, video guidelines, standards and more can be download as a pdf here (soon).

For your convenience, we have added video descriptions below and also a workout overview at the bottom of this page.

LLTD 2025 QUALIFIERS RULEBOOK (PDF)

In the rulebook you can find our qualifier competition rules, the workouts along with their flow and special regulations. 

CF Events and Lowlands Throwdown follow the rules and standards established by the International Functional Fitness Federation (iF3). Their complete regulations, definitions and standards are described in their Movement Standards document, which is updated at the beginning of each year. 

For your convenience, we have included most standards and definitions in the rulebook. Read, study and memorise them so you know what we expect from you.

If you are looking for general rules for the competition, you can find them in the General Rulebook  (button below).

Table of Contents

Qualifier 25.1

EMOM 12 min

  • Min 1 – max double dumbbell hang snatch
  • Min 2 – max toes-to-bar
  • Min 3 – max double dumbbell front squats

Score is total number of reps after 12 minutes (four rounds).

WEIGHTS

  • Male RX: 2 x 22.5 kg
  • Male 35+, Male 40+, Male 45+, Male 50+, Male Int, Male Teens: 2 x 15 kg
  • Female RX: 2 x 15 kg
  • Female 35+, Female 40+, Female Int, Female Teens: 2 x 10 kg

FLOW

  • This workout starts with athlete standing directly under the pull-up bar.
  • At the start signal, the athlete moves to the dumbbell(s) and performs as many dumbbell hang snatch as possible in one minute.
  • At 1:00, the athlete must put down the dumbbell(s) and move to the rig where he or she performs as many toes-to-bar as possible until the clock reaches 2:00.
  • The athlete now moves back to the dumbbell(s) and performs max number of repetitions of dumbbell front squats until the clock reaches 3:00.
  • The athlete now repeats this pattern for another three rounds, switching exercises every minute.
  • The score is the total number of repetitions performed in 12 minutes.

SPECIAL REGULATIONS

  • Athlete cannot drop the dumbbells from above knee height.
  • Athlete must face away from the rig during hang snatch and front squats

Qualifier 25.2

For time (TC 20 min)

RX

  • 150 double-unders
  • 25 burpee box-jump overs (60/50 cm)
  • 1000 m row
  • 25 burpee box-jump overs
  • 150 double-unders

Intermediate, teens and masters

  • 100 double-unders
  • 20 burpee box-jump overs (60/50 cm)
  • 1000 m row
  • 20 burpee box-jump overs
  • 100 double-unders

FLOW

  • This workout starts with athlete standing with their skipping rope in their hands.
  • On the signal, the athlete must perform the stipulated number of double unders. They then put the rope down and moves to the plyo box where they perform the burpee box-jump overs.
  • The athlete then moves to the row-erg and rows 1000 meter.
  • Then the athlete moves back to the plyo box for another set of the burpee box-jump overs and finally ends the workout with another set of double-unders.
  • Time stops when the last rep of double under is completed.

SPECIAL REGULATIONS

  • Athlete must face the camera while doing double unders.
  • Burpees must be performed in an angle so that the bottom position is clearly visible in the video.
  • The camera must clearly show the display of the row-erg OR the row-erg must be connected to the recording app, showing distance completed.

Qualifier 25.3

At 0:00 to 4:00 – PART A: AMRAP

RX

  • 1-2-3-4-5-6-etc… reps of Bar Muscle-ups
  • 1-2-3-4-5-6-etc… reps of Deadlifts @140/95 kg

All other divisions

  • 2-4-6-8-10-12-etc… reps of Chest-to-bar pull-ups
  • 2-4-6-8-10-12-etc… reps of Deadlifts @100/70 kg

At 4:00 to 10 min – PART B: For max load

  • 1 clean + 1 hang clean + 1 shoulder to overhead

FLOW

  • This workout starts with the athlete standing in between the rig and the barbell with their back towards the rig.
  • On the signal, the athlete moves to the pull-up bar and performs 1 bar muscle-up or 2 chest-to-bar pull-ups.
  • The athlete then moves to the barbell and performs 1 or 2 deadlifts.
  • Next, the athlete returns to the pull-up bar and performs 2 bar muscle-ups or 4 chest-to-bar pull-ups, and then back again to the barbell for 2 or 4 reps of deadlifts.
  • The athlete continues in this pattern, switching between the movements and increasing the number of repetitions each round.
  • The score for part A is the total number of repetitions performed in 4 minutes.
  • At 4:00, the athlete has 6 minutes to successfully attempt the heaviest complex of clean anyhow, into a hang clean anyhow, into a shoulder-to-overhead.
  • The score for part B is the heaviest successful lift in kilograms.

SPECIAL REGULATIONS

  • Athlete must face the camera during all repetitions
  • Athlete can only use one barbell during this workout and he or she CANNOT have anyone else change the weights.
  • The complex in part B must be unbroken. The athlete can rest in front rack or hang position, but not let go of the barbell or rest it in the hip crease.
  • Any style of clean and hang clean is allowed: muscle, power or squat.
  • Any style of shoulder-to-overhead is allowed: strict, push press, push jerk, split jerk, etc
  • If the athlete fails one part of the complex, her or she can try that part again and continue, as long as he or she doesn’t let go of the barbell.
  • For part B, the athlete can make as many attempts as needed and can increase or decrease the load however they want.
  • Before each attempt, the athlete must clearly state the load to the camera, and it must be clearly visible what is loaded on the barbell.
  • For 25.3B, the entire complex must be finished within the timecap to be valid.