This is a competition for teams made up 3 same-sex team members.! It is an entry-level competition for beginners looking to get competition experience, have fun and maybe win some prizes along the way. If you’re new to functional fitness or competing then this is the comp for you!
The comp is comprised of 4 WOD’s with all teams doing all 4, and all team members participating in each of the workouts. There is something for everyone. Workouts are designed to let beginners shine in their areas of strength and push their boundaries in others. As a beginners comp, you can rest assured there won’t be any technical gymnastics and all weighted elements can be scaled. There really is no reason why anyone wanting to compete can’t get involved!
On the day we have a food vendor, great coffee and plenty of snacks and the prize stash is well worth winning!
Our judges are friendly and supportive and we release the WODs the week before so participating athletes have a chance to game plan and practice them.
A full briefing takes place on the morning of the competition so you can be sure of movement standards and ask any questions you may have.
The competition takes place on Sunday 23rd April
Entry for the whole team is £120. Spectators are welcomed at no charge and with the mezzanine you are sure to get a great view!
For more information, please email: scaleitup@valesco.fitness or check out our FB Event here
When Annie met Karen
10 min AMRAP:
50 Wallballs (6/3)
40 Single unders
30 Synchro Sit ups - all 3 athletes
Score: Total rounds and reps
To Scale Up this workout:
Wallball weights increase to (9/6) & Double unders instead of Single Unders - all athletes will have to Scale Up or complete as recommended BUT keep in mind not all athletes have to complete wallballs or skipping movements!
SIU bonus:
If the team choose to scale up an additional 30 reps per round will be awarded for every complete round. If a round is incomplete at the 10 min timecap the 30 additional reps for that round will NOT be awarded.
Description:
At the call of 3,2,1, GO! 1 athlete will run out from behind the start line and start working through the wallballs. At any stage the athlete can run back, tag a teammate who will run out and continue with the WB's. This will continue until 50 reps are complete.
The athlete who finishes the WB's can go straight to doing single or double unders (if Scaling Up) or can run back and tag in a teammate.
When all 40 single or double unders are complete all 3 athletes will have to complete 30 synchro sits ups.
Once all 30 reps are complete one athlete will once again start the WB's once the other two athletes are back behind the start line.
There are no minimum rep requirements except for the synchro sit ups.
Hey Athletes,
So here it is the first WOD release. Please note these are NOT in order that the day will run, we aren't that nice!!
Team DT
Time domain - 12 minutes
Each athlete must establish a max complex of:
4 T&G Deadlift + 3 Hang Power Clean + 2 Shoulder To Over Head
Score - Heaviest lift for each athlete in KG accumilated into a Team score.
There is no SIU option for this workout.
Description:
All 3 athletes have 12 minutes in which to go as heavy as possible for the DT complex.
Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight.
Full extension must be achieved at the top of each deadlift rep - shoulders behind the bar with legs locked out.
The bar must stay above the knee in the hang on the HPC, hips must not pass parallel in the catch and the athlete must be at full extension with the bar on their shoulders at the top of each rep.
Any variaton of STOH is allowed (strict press, push press, push jerk or split jerk) but for each rep to count the bar must finish over head, under control with feet stacked, in line, under the shoulders.
Final lifts will be allowed to continue & will be counted as long as the bar is off the ground for the 1st DL when the clock reaches 12:00.
Jack (a) & Jerry (b)
Each Athlete runs: 1 x 800m (all 3 must complete 800m)
Remaining 2 alternate between:
Row for metres
and AMRAP of:
10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)
Score = Row distance & Rounds and reps of AMRAP
To 'Scale It Up' all athletes move up to....
Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)
Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)
All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.
If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.
IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.
The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.
Description;
At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.
The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.
When the athlete running returns one of the other athletes must run.
The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.
Rules;
Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.
If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.
Jack (a) & Jerry (b)
Each Athlete runs: 1 x 800m (all 3 must complete 800m)
Remaining 2 alternate between:
Row for metres
and AMRAP of:
10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)
Score = Row distance & Rounds and reps of AMRAP
To 'Scale It Up' all athletes move up to....
Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)
Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)
All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.
If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.
IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.
The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.
Description;
At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.
The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.
When the athlete running returns one of the other athletes must run.
The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.
Rules;
Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.
If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.
Workout: 12-9-6-6-9-12
Athlete A 12 Dbl DB DL + 12 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 6 Dbl DB DL + 6 lateral burpees
Athlete A 6 Dbl DB DL + 6 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 12 Dbl DB DL + 12 lateral burpees
Score is time to complete the above work.
DB weights are 2 x 15kg for Male teams and 2 x 10kg for Female teams.
To 'Scale It Up' the DB weights change to the below;
Female: 15kg DBs
Male: 22.5kg DBs
Each athlete can choose whether they SU or not.
SIU Bonus:
For each athlete that 'Scales Up' a 15 sec bonus will be deducted from the teams completion time.
IE the team completes the workout in 5:33 and 2 athletes scaled up so the time submitted will be 5:03.
If the workout is incomplete at the 6 min Time Cap NO bonus will be applied for scaling up.
Description:
At the call of 3-2-1-GO! Athlete A will run out to their DB's, complete 12 Deadlifts before completing 12 lateral burpees over a specified line.
Once complete Athlete A runs back and tags in Athlete B who does 9 of each, who then tags in Athlete C who completes 6 of each.
Athlete A is tagged back in and works back down the pyramid and completes 6 of each. Athlete B completes 9 again and Athlete C completes 12 of each.
Rules;
The burpees must include a jump but it does not have to be a 2 footed take off and landing.
1 head of each DB must touch the floor on each rep & shoulders stacked over hips with legs locked out and a DB in each hand at the top of each rep.
For every rep incomplete at the 6 min Time Cap, 1 secs will be added to the time. IE if 6 burpees of the final 12 are incomplete at 6 minutes, the score submitted will be 6:06
Hello Athletes,
We just wanted to put out a little note to say thank you for coming along to our event on Sunday and being such great competitors.
The atmosphere here was electric and it was amazing to be able to host you all and see you all give it your best.
Congratulations to every single one of you who came and threw down on the Valesco dancefloor. We had such an enjoyable day and hope you did too and aren't too sore or stiff.
The last thing to do is plug our next competition to be held on Sunday 11th June, Four of Kind.
The link to sign up is here and can't wait to see you there with even more new faces - https://throwdownhub.io/calendar/competition/info/1032
Lots of Love and Best Wishes,
Amy, Ellie and Leila x
Hey Teams,
We are so super excited to welcome you to Valesco tomorrow and are looking forward to hosting an awesome event.
We are using the throwdown hubs built in leaderboard and the link is here - https://throwdownhub.io/calendar/competition/leaderboards/1006
This means you will be able to follow your placing throughout the day and check out those all import scores.
Eat like Kings, Sleep like Babies and see you bright and early!
Amy, Ellie and Leila.
We hope you are all ready for Sunday 23rd competition and looking foirward to the release of one of the workouts on Monday!!
Just wanted to send out the timings for the day below. Exact heats etc will be provided for you on the day but I have outlined the main things you may wish to know below.
Doors Open - 8.30am
Athlete Registration - 9am
Athlete briefing - 9.30am
WOD 1 - 9.50am
WOD 2 - 11.25am
Lunch Break - 1pm
WOD 3 - 1.45pm
WOD 4 - 2.55pm
Prize Giving - 5pm
Looking forward to hosting you all on Sunday 23rd,
Amy, Ellie and Leila x
THINK YOU MIGHT NEED SOME RUNNING REPAIRS ON THE DAY? OR PLAN TO BE IN TIP TOP CONDITION?
WE HAVE JUST THE PERSON!
"I will be available on the 23rd of April at Valesco Fitness Collectives Scale it up event.
She will be onsite from registration at 8.30am and available for taping and massage (15 minute sessions) pre event and throughout the day.
Prices
Taping - £5 per limb/joint (both K tape and zinc tape available)
Massage - £10 for 15 mins
Compression Trousers- £5 for £20 min sessions
All treatments are based on a first come first served basis.
Looking forward to seeing you all on the day.
Lucie (Graduate Sports Rehabilitator)"
Hello Scale It Up Triple Threat Athletes,
We hope you are as excited to come and throw down at Valesco St Philips as we are to host you and in readiness for the event we wanted to share a few bits of information that we thought would be important in the run up to the day itself.
If you are Facebook please add and follow our page for this event - link here.
We will be releasing a workout per day here on the Throwdown Hub and also on our FB page starting on Monday 17th April. If you have questions about the workout please comment on the FB post so we can answer everyone at the same time, as if you're thinking it someone else is likely to be too.
Full running times for the day will be released this week but doors open at 8.30am, Athlete Registration needs to be completed by 8.50am and Athlete Briefing will be at 9am sharp.
Please ensure all Team members are at Valesco by 8.45am at the very latest. Prize Giving is planned for 5pm.
We are very easy to find and the postcode for Satnav, if required, is BS2 0XA and it's Unit 1 40 - 46 Albert Road. If you spot the big blue bridge we are just under that, to the left of Johnston's Paint.
There is plenty of secure off road parking but if these spaces are full we ask that you park sensibly around the surrounding quiet roads.
We have 'I Scream Tacos" catering the event this year and will be providing lunch to buy including Vegan, Diary Free and Gluten free options plus cold drinks. We will also be selling tea, coffee, Nocco and protein bars that can be paid for by cash or card inside the gym.
Portable toilets have been hired and are available outside for your use – the two toilets inside are out of use for the day of the competition, as they simply can't handle the volume of...........traffic!
A number of you are still missing athlete information of Team Names need to be confirmed.
Please can you do this ASAP?
There is an article here: http://help.throwdownhub.io/en/articles/5490540-managing-your-team that can help you add your team members if you are unsure how to do this.
Any issues now, or before the day, please email scaleitup@valesco.fitness and we will come back to you within 24 hours at a maximum.
We are so excited to be holding the event for you and we look forward to meeting you all on Sunday 23rd.
Amy, Ellie and Leila.
No schedules published yet.
