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. And 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 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, plenty of snacks and lunch, 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.
It takes place on Sunday 24th 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 https://valesco.fitness/valesco-events/scale-it-up-triple-threat-2022/
For time:
A) 3km row FT
B) 1500m Run into 150 Wallballs FT
- 14 min timecap
1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!
Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.
There are 2 scores for this workout - A) Time for Row and B) total time for the run & wallballs.
SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). An bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.
NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.
1 second will be added to the 14 min TC for every Wallball rep incomplete
For time:
A) 3km row FT
B) 1500m Run into 150 Wallballs FT
- 14 min timecap
1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!
Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.
There are 2 scores for this workout - Time for Row and total time for the run & wallballs.
1 seconded added to the 14 min TC for every Wallball rep incomplete
SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). A bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.
NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.
All 3 athletes have 9 minutes in which to complete a heavy complex.
Complex: Power Clean + 3 Hang Clean (Power or squat are permitted on the hang clean)
Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar OR 1 male bar with plates and clips per team.
Score for WOD is total KG's lifted by all 3 athletes.
THERE IS NO SIU OPTION FOR THIS WOD
10 min AMRAP
30 Synchro (2) KB Goblet Squats (20/12)
30 Synchro (2) S/A DB GTOH (15/10)
30 Synchro (2) Sit Ups
30 5m Shuttle runs (1 at a time until 30 reps are complete)
30 Synchro (2) Sit Ups
30 Synchro (2) S/A DB GTOH
30 Synchro (2) KB Goblet squats
AMRAP Synchro (3) Burpees
2 athletes work, 1 rests for the pyramid of work.
Athletes can swap in and out as many times as they like until they reach the Burpees. The shuttle runs are not synchro and athletes can take it in turns to complete the shuttle runs or each athlete can complete as many in a row as they like. There must be a floor touch at the end of EVERY 5m or the rep does not count.
Once the pyramid is complete, in any remaining time all 3 athletes must complete an AMRAP of synchro Burpees. Standards - you must meet at the top and bottom of each rep.
The score is the total number of reps completed in 10 minutes including the goblet squats, DB GTOH and sit ups. Athletes must tag between every change over throughout the workout INCLUDING THE SHUTTLE RUNS.
SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX - if 1 athlete scales up the whole team must also scale up. To SIU the athletes must use heavier KB's (24/16) AND DB (22.5/15) and in doing so they get an extra 50 reps added to their final score.
6 rounds FT:
25 SU
15 Plate GTOH (15/10)
5 Burpee Box jump overs (stepping permitted) (24/20)
- 8 minute TC
Each athlete must take it in turns to complete 1 full round at a time, tagging the next athlete in behind the start line. The clock stops and the WOD is finished when all 6 rounds have been completed and all 3 athletes are back on the start line.
The WOD can be SCALED UP by doing DU, using heavier plates (20/15) and completing the BBBJ with 2 footed jump on to the box.
Each athlete can choose to SIU or not BUT all 3 movements must be scaled up and both rounds completed by that individual must also be scaled up.
SIU BONUS: 10 seconds deducted from completed time for every round completed scaled up BUT if all 6 rounds are not completed the SIU bonus points do not apply. For every rep not completed within the time cap 1 second is added to the 8 minute cap.
What will you do? Take and risk and scale it up for the bonus seconds or play it safe and get it done....?
Hello Athletes,
We just wanted to put out a little note to say thank you for coming along to our event yesterday and being such great competitors.
The atmosphere here was electric and it was amazing to be able to host a competition again without restrictions.
Congratulations to every single one of you who came and gave it your best. We had such an enjoyable day and hope you did too and aren't too sore or stiff today.
The last thing to do is plug our next competition to be held on Sunday 3rd July, 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/919
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/905.
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 an early!
Amy, Ellie and Leila x
We hope you are all ready for Sundays competition and liking the look of the workouts release so far.
Just wanted to send out the timings for the day below. Exact heats etc will be provide 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 - 11.20am
Lunch Break - 12.35pm
WOD 3 - 1.30pm
WOD 4 - 3.05pm
Prize Giving - 4.30pm
Looking forward to hosting you all on Sunday,
Amy, Ellie and Leila x
Hello Scale It Up Triple Threat Athletes,
We hope you are as excited to come and throwdown at Valesco 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 18th. 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.
Please ensure all Team members are at Valesco by 8.45am at the very latest.
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 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 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.
Amy, Ellie and Leila.
No schedules published yet.
