Its back for 2024 - Scale It Up Triple Threat.
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 and are 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 28th April 2024 at our St Philips Gym in Bristol, BS2 0XA.
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 FaceBook Event Page.
AMRAP 12 min
6 x 7m Shuttles - together
10 Deadlift (45/30) (M/F)
8 Synchro Lateral Burpees over bar
6 Power Cleans (1 athlete)
4 Front Squats (1 athlete)
6 x 7m Shuttles - together
2 work : 1 rest
Each person consistenly works for 2 back to back rounds (except athlete 1 in the 1st round)...so rotate like this:
Round 1: Athlete 1 + Athlete 2
Round 2: Athlete 2 + Athlete 3
Round 3: Athlete 3 + Athlete 1
Description;
At the call of 3,2,1 GO! Athlete 1 & 2 will leave the holding pen and start their 7m shuttles by running around a marker 7m out and running back & touching the rig, 3 times.
When the shuttles have been completed the pair must complete 10 Deadlifts. 1 or both athletes can complete reps.
Once 10 DL are complete the pair must complete 8 synchro lateral burpees over the bar with one standing ech side of the bar. The athlete must complete the burpee part of the movement first. At the top of the burpees the athletes must JUMP IN SYNCHRO over the bar before they can start their next rep.
When 8 reps have been complete the pair must perform 6 Power cleans, and again 1 or both athletes can complete the reps.
Finally, before the last set of shuttles 4 Front squats must be completed by 1 or both athletes. Athletes can choose to go straight from the final PC into the 1st FS.
Both athletes will then complete 6 more 7m shuttles before finishing in the holding pen. Once both athletes are back in the pen the next pair can commence their shuttles at the start of the next round.
Scale It Up:
Barbell weight increases to (60/40) (M/F)
10 extra reps per round awarded for all COMPLETE rounds.
All athletes must either SIU or complete RX (45/30)
1RM Clean and STOH.
Score is Combined total weight lifted by all 3 athletes.
Description;
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 the Clean & any Clean is permitted (Squat, Power or Muscle) with shoulders behind the bar with legs locked out before the Jerk can be attempted.
Any variation of STOH is permitted (Strict press, Push press, Push jerk or Split jerk). For all STOH the bar must finish overhead, under control with feet stacked 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 rep when the clock reaches 10:00.
ONLY 1 SIU attempt can be made on 1 lift the athlete chooses BUT if the athlete attempts the 2nd STOH and fails it the complex will not be scored and the previous heaviest lift will count NOT the current lift. The athlete can continue to attmept a heavier, and successful lifts will be scored appropriately, but the SIU wild card can only be used once.
Scale It Up;
The athlete can complete 2 STOH (total) at the end of the complex.
Wild card is 1 attempt to SIU on their chosen lift.
An additional 10kg bonus to their score for their successful lift on use of their one Wild Card.
In 90 seconds per athlete:
Max Cals in 30 sec C2 Bike
Max Burpee Box jumps overs (24/20) (M/F)
Description;
At the call of 3,2,1, GO! each athelte has 90 seconds to accrue as many reps as possible as follows:
30 sec C2 sprint straight into as many Burpee box jump overs as possible.
The athlete will start on the bike. When the clock starts the athelte must remain on the C2 for 30 seconds accruing as many calories as possible - damper can be set to whatever the athlete chooses.
At the 30 sec mark the athlete will dismount the bike, run to the box and complete as many Burpee box jump overs as possible in the remianing time.
Athletes may step over the box but no hands are allowed to contact the box at any time. Athletes can perform box facing or lateral Burpees.
There will be a 30 sec window for the working athlete to get back to the holding pen to release the next athlete. The next athlete cannot start until the clock hits the 2:00 mark and the 3rd athlete cannot start until the clock hits the 4:00 mark.
Scale It Up;
Box height increases to (30/24) (M/F) - each athlete can choose whether to SIU or not.
If SIU 0.5 reps extra for each box jump.
15 min AMRAP
Rowing for Cals and WB (6/3) (M/F) for reps
Description;
At the call of 3,2,1 GO! 1 athlete runs to the rower and another out to the WB target. The 3rd athlete rests.
Both athletes will commence work and accrue as many reps as possible.
Athletes can change between the rower and WB as many times in 15 minutes as they like BUT no assitance with feet straps can be given from any other athlete to another and the paddle of the rower must be set back in the catch when athletes change.
When completing WB's 1 athlete must run out to the WB target and complete as many reps as they can and when they have done as many as they like they must run back to the erg before another athlete can be released to commence WB's.
Scale It Up;
All have to SIU or not.
For every COMPLETE set of 50 WB an additional 10 points will be added.
And here is it, the final workout release for Scale It Up Triple Threat 2024.
YOU MAKE ME FEEL (MIGHTY REAL)
15 min AMRAP
Rowing for Cals and WB (6/3) (M/F) for reps
Description;
At the call of 3,2,1 GO! 1 athlete runs to the rower and another out to the WB target. The 3rd athlete rests.
Both athletes will commence work and accrue as many reps as possible.
Athletes can change between the rower and WB as many times in 15 minutes as they like BUT no assitance with feet straps can be given from any other athlete to another and the paddle of the rower must be set back in the catch when athletes change.
When completing WB's 1 athlete must run out to the WB target and complete as many reps as they can and when they have done as many as they like they must run back to the erg before another athlete can be released to commence WB's.
Scale It Up;
All have to SIU or not.
For every COMPLETE set of 50 WB an additional 10 points will be added.
See you all bright and early on Sunday morning!!
Disco Inferno!
In 90 seconds per athlete:
Max Cals in 30 sec C2 Bike
Max Burpee Box jumps overs (24/20) (M/F)
Description;
At the call of 3,2,1, GO! each athlete has 90 seconds to accrue as many reps as possible as follows:
30 sec C2 sprint straight into as many Burpee box jump overs as possible.
The athlete will start on the bike. When the clock starts the athelte must remain on the C2 for 30 seconds accruing as many calories as possible - damper can be set to whatever the athlete chooses.
At the 30 sec mark the athlete will dismount the bike, run to the box and complete as many Burpee box jump overs as possible in the remianing time.
Athletes may step over the box but no hands are allowed to contact the box at any time. Athletes can perform box facing or lateral Burpees.
There will be a 30 sec window for the working athlete to get back to the holding pen to release the next athlete. The next athlete cannot start until the clock hits the 2:00 mark and the 3rd athlete cannot start until the clock hits the 4:00 mark.
Scale It Up;
Box height increases to (30/24) (M/F) - each athlete can choose whether to SIU or not.
If SIU 0.5 reps extra for each box jump.
Workout Release No2
HOT STUFF
1RM Clean and STOH.
Score is Combined total weight lifted by all 3 athletes in 10 ,inute window.
Description;
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 the Clean & any Clean is permitted (Squat, Power or Muscle) with shoulders behind the bar with legs locked out before the Jerk can be attempted.
Any variation of STOH is permitted (Strict press, Push press, Push jerk or Split jerk). For all STOH the bar must finish overhead, under control with feet stacked 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 rep when the clock reaches 10:00.
ONLY 1 SIU attempt can be made on 1 lift the athlete chooses BUT if the athlete attempts the 2nd STOH and fails it the complex will not be scored and the previous heaviest lift will count NOT the current lift. The athlete can continue to attmept a heavier, and successful lifts will be scored appropriately, but the SIU wild card can only be used once.
Scale It Up;
The athlete can complete 2 STOH (total) at the end of the complex.
Wild card is 1 attempt to SIU on their chosen lift.
An additional 10kg bonus to their score for their successful lift on use of their one Wild Card.
We hope you are all ready for this Sunday's competition and are liking the look of the workouts so far!
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 (no earlier please)
Athlete Registration - 9.00am
Athlete Briefing - 9.30am
WOD 1 - 9.50am
WOD 2 - 11.15am
Lunch Break - 12pm - 1pm
WOD 3 - 1.00pm
WOD 4 - 2.00pm
Prize Giving - 3.20pm
Looking forward to hosting you all on Sunday,
Amy, Ellie and Leila
Team Valesco.
Hello Athletes!!
We can't wait to host you at the end of this week and as usual here is the first workout release....get game planning, get dancing!!
You should be Dancing.
AMRAP 12 min
6 x 7m Shuttles - together
10 Deadlift (45/30) (M/F)
8 Synchro Lateral Burpees over bar
6 Power Cleans (1 athlete)
4 Front Squats (1 athlete)
6 x 7m Shuttles - together
2 work : 1 rest
Each person consistently works for 2 back to back rounds (except athlete 1 in the 1st round)...so rotate like this:
Round 1: Athlete 1 + Athlete 2
Round 2: Athlete 2 + Athlete 3
Round 3: Athlete 3 + Athlete 1
Description;
At the call of 3,2,1 GO! Athlete 1 & 2 will leave the holding pen and start their 7m shuttles by running around a marker 7m out and running back & touching the rig, 3 times.
When the shuttles have been completed the pair must complete 10 Deadlifts. 1 or both athletes can complete reps.
Once 10 DL are complete the pair must complete 8 synchro lateral burpees over the bar with one standing ech side of the bar. The athlete must complete the burpee part of the movement first. At the top of the burpees the athletes must JUMP IN SYNCHRO over the bar before they can start their next rep.
When 8 reps have been complete the pair must perform 6 Power cleans, and again 1 or both athletes can complete the reps.
Finally, before the last set of shuttles 4 Front squats must be completed by 1 or both athletes. Athletes can choose to go straight from the final PC into the 1st FS.
Both athletes will then complete 6 more 7m shuttles before finishing in the holding pen. Once both athletes are back in the pen the next pair can commence their shuttles at the start of the next round.
Scale It Up:
Barbell weight increases to (60/40) (M/F)
10 extra reps per round awarded for all COMPLETE rounds.
All athletes must either SIU or complete RX (45/30)
See you on the dancefloor on Sunday!!!
Hello Scale It Up Triple Threat Athletes,
We hope you are as excited to come and throw down at Valesco St Philips (BS2 0XA) 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 22nd 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 St Philips (we have three gyms so please make sure you come to the right one) by 8.45am at the very latest. Prize Giving is planned for 4pm.
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, St Philips, Bristol.
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....hmmm.......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 28th.
Amy, Ellie and Leila.
No schedules published yet.
