Valesco Fitness Collective Presents - Triple Threat 2025 with Beginner and Intermediate catagories.
This is a competition for teams made up 3 team members of the same gender* (*MINT / *FINT)
Triple Threat 2025 will one massive competition with two catagories.
Scale Up Beginner 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 CrossFit, functional fitness or competing then this is the comp for you! As a beginners catagory, you can rest assured there won’t be any technical gymnastics and weighted elements can and will be scaled (i.e. Wallballs 6kg for Males & 3kg for Females). There really is no reason why anyone wanting to compete can’t get involved!
Scale It Up Intermediate is for those who have some competition experience but feel like they aren't quite at the RX standard. There will be basic gymnastic including Pull Ups, Toes To Bar, Handstands and Double Unders. Weighted elements will be usual weights for a CrossFit Workout (i.e. Wallballs 9kg for Males & 6kg for Females). This really is that great stepping stone to move towards those RX comps.
The day 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 everyone shine in their areas of strength and push their boundaries in others.
On the day we have a food vendor, great coffee, plenty of snacks and lunch, and the prize stash is well worth winning! Our DJ will be spinning the tunes all day and its an awesome event to get involved in.
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.
It takes place on Saturday 14th June. Entry for the whole team is £90. Spectators are welcomed at no charge and with our brand new Brislington location (with even a rig to warm up on) its a competition not to be missed.
Check Out our event FB page here and follow all the lastest news.
60 cal sprint on a bike Erg.
The team must complete the Cal sprint as fast as possible!
The shortest time wins!
Athletes can swap on and off the bike as many times as they like and team mates can adjust the saddle whilst 1 athlete pedals.
There is no SIU option for this workout
6 min Time Cap
Ring of Fire
1 athlete Rows for Cals.
1 athlete completes as many plate sit ups as possible whilst the other athlete holds a deadlift.
All 3 athletes can swap as many times as they like. Sit ups with 5kg plate.
Description;
At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing weighted sit ups.
Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.
Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.
Sit up reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.
There will be two scores for this workout A) Cals on rower B) Sit Ups completed
SIU - Heavier plate 10kg
Bonus - Each sit up worth 1.5 reps
Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.
Ring of Fire
1 athlete Rows for Cals.
1 athlete completes as many plate sit ups as possible whilst the other athlete holds a deadlift.
All 3 athletes can swap as many times as they like. Sit ups with 5kg plate.
Description;
At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing weighted sit ups.
Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.
Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.
Sit up reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.
There will be two scores for this workout A) Cals on rower B) TTB completed
SIU - Heavier plate 10kg
Bonus - Each sit up worth 1.5 reps
Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.
75 cal sprint on a bike Erg standing.
The team must complete the Cal sprint as fast as possible with the saddle removed!
The shortest time wins!
Athletes can swap on and off the bike as many times as they like.
There is no SIU option for this workout
6 min Time Cap
Go Big or Go Home
The team will have 12 minutes to each hit a max complex of;
1 Clean + 1 Hang Clean + 1 Front squat.
The Clean can be muscle, power or squat clean, as can the Hang Clean as long as the Hang Clean starts no lower than the top of the knee.
The athele must show full extension, under control at the top of each rep and the hip crease must pass the top of the knee in the front squat.
The athlete may not put the bar down until the judge has confirmed extension at the top has been met. If any part of the complex is failed but the bar hasn't touched the ground the failed part & subsequent parts of the lift can be reattempted.
Only 1 athlete may lift at a time.
The bar can ascend and descend as many times as the team chooses.
Those not lifting can assist with loading and unloading the bar.
There is no SIU option for this workout.
60 cal sprint on a bike Erg standing.
The team must complete the Cal sprint as fast as possible with the saddle removed!
The shortest time wins!
Athletes can swap on and off the bike as many times as they like.
There is no SIU option for this workout
6 min Time Cap
Ring of Fire
1 athlete Rows for Cals.
1 athlete completes as many TTB as possible whilst the other athlete holds a deadlift (75/50).
All 3 athletes can swap as many times as they like.
There will be two scores for this workout A) Cals on rower B) Sit Ups completed
Description;
At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing TTB.
Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.
Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.
TTB reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.
SIU - Heavier Deadlift bar (100/75)
Bonus - Each TTB rep worth 1.5 reps
Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.
The Final Countdown.
250 Single unders (5x50)
50 Synchro (2) Dbl DB Thrusters (10kg)
300m Synchro (2) Shuttles (30x5+5m)
100 Wallballs (3kg)
300m Synchro (2) Shuttles (30x5+5m)
50 Synchro (2) Dbl DB Thrusters (10kg)
250 Single unders (5x50)
14 minute time cap and 1 second penalty for every incomplete rep.
Description;
At the call of 3,2,1, GO 1 athelte will step forward and complete 50 Single unders. When complete they will step back and the next athlete will step forward and complete their 50 reps. All 250 reps must be completed in sets of 50. The athlete doing single unders must change every 50 reps but 2 athletes can alternate and complete all reps with 1 athlete not doing any.
Once complete the team move onto the Thrusters - 2 synchro (at the top of every rep). There is no minimum work requirement on the Thrusters, Shuttles or Wallballs for any athlete.
Shuttles are 5m out and 5m back which is 10m and = 1 rep. The 2 athletes working must be have both feet finish behind the line at each end of the shuttle and the floor touch must be synchronised.
Wallballs 1 works at a time, whilst 2 rest. Clock stops when all work is complete or at the 14 minute mark.
Thrusters - Hip crease below parallel at the bottom of the rep, full extension at the top of the rep
Wallballs - Hip crease below parallel at the bottom of the rep, makes contact with the appropriate height target.
SIU - Doule Unders + Dumbbell (12.5kg) - both movements must be scaled up, or neither.
Bonus - 3 minutes deducted from the time the workout was completed in.
The Final Countdown - intermediate.
150 Double unders (3x50)
50 Handstand Press ups
300m Synchro (2) Shuttles (30x5+5m)
100 Wallballs (9/6)
300m Synchro (2) Shuttles (30x5+5m)
50 Handstand Press ups
150 Double unders (3x50)
14 minute time cap and 1 second penalty for every incomplete rep.
Description;
At the call of 3,2,1, GO 1 athelte will step forward and complete 50 Double unders. When complete they will step back and the next athlete will step forward and complete their 50 reps. All 150 reps must be completed in sets of 50. The athlete doing Double unders must change every 50 reps but 2 athletes can alternate and complete all reps with 1 athlete not doing any.
Once complete the team move onto the Handstand press ups. There is no minimum work requirement on the Handstand press ups, Shuttles or Wallballs for any athlete.
Shuttles are 5m out and 5m back which is 10m and = 1 rep. The 2 athletes working must be have both feet finish behind the line at each end of the shuttle and the floor touch must be synchronised.
Wallballs 1 works at a time, whilst 2 rest. Clock stops when all work is complete or at the 14 minute mark.
Handstand press up - Starts in a ful handstand, arms locked out with hips off the wall. Head must contact the ab mat at the bottom of the rep. To complete the rep the athlete must finish back in a full handstand, arms locked out, under control against the wall with hips off the wall.
Wallballs - Hip crease below parallel at the bottom of the rep, makes contact with the appropriate height target.
SCALE IT UP
SIU - Crossovers + 2nd athlete in HS hold for the HSPU
Bonus - 3 minute bonus IF the metcon is completed inside the TC. If the workout is incomplete at the TC NO bonus is applied even if the team chose to Scale up.
Ring of Fire
1 athlete Rows for Cals.
1 athlete completes as many TTB as possible whilst the other athlete holds a deadlift (75/50).
All 3 athletes can swap as many times as they like.
There will be two scores for this workout A) Cals on rower B) TTB completed
Description;
At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing TTB.
Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.
Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.
TTB reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.
SIU - Heavier Deadlift bar (100/75)
Bonus - Each TTB rep worth 1.5 reps
Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.
Saturday 14th Timings
We hope you are all ready for competition in just over a week and looking forward to the WOD's starting to come out on Monadsy 9am sharp.
We 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 - 8.30am
Athlete Briefing - 9.00am
WOD 1 - 10am
WOD 2 - 10.45am
Break - for one hour after the start of your heat for WOD 2
WOD 3 - 11.45pm
WOD 4 - 12.50pm
Prize Giving - 2pm
Looking forward to hosting you all on Saturday 14th,
Team Valesco xx
Hello Scale It Up Team Captians,
We hope you are as excited to come and throwdown at the new Valesco Brislington as we are to host you. 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 9th June. 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 that 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 Brislington (please be aware we have three gyms in Bristol) by 8.45am at the very latest.
We are very easy to find and the postcode for Satnav, if required, is BS4 5HP and it's Unit 6/7 Yelverton Road.
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.
Sadly we have been unable to secure caters for the event but Lidl is just round the corner and we will be having an hour break for lunch. We will be selling tea, coffee, Nocco and protein bars that can be paid for by cash or card inside the gym.
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 36 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 14th.
Team Valesco
No schedules published yet.
