This is a competition for teams made up 4 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 3rd July and entry for the whole team is £160. 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 book you team place here!
3 Power Clean (Touch & Go) + 2 Front Squats + 1 STOH (Shoulder to Overhead)
All 4 athletes have 10 minutes in which to complete a the above 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 and there will be 1 female bar or 1 male bar with one set plates and clips.
There must be 3 complete power cleans that are 'Touch & Go' meaning the bar must contact the floor between reps but cannot rest for any period of time - as soon as the bar touches the floor the 2nd and then 3rd reps must be completed.
Full extension must be achieved at the top of each rep. Hip crease below parallel must be reached on each Front Squat and the bar must be fully locked out, under control with both feet together at the top of the STOH. Any STOH is permitted - Strict press, Push Press, Push Jerk or Split Jerk.
Score for WOD is total KG's lifted by all 4 athletes
** There is no SIU option for this workout **
30 Synchro Plate GTOH (10/5) - 2 GTOH, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro Sit Ups - 2 sit up, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro DB Snatch (15/10) - 2 Snatch, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro KB Goblet squats (15/10) - 2 Squat, 2 rest
10 Synchro Down Ups - all 4 athletes
Athletes can swap in and out as many times as they like until they reach the down ups, but for reps to count 2 athletes must be in Synchro at all times.
All 4 must be together at the BOTTOM of the down ups.
The score is the total number of reps completed in 12 minutes including the GTOH (Ground To Overhead), Sit-ups, DB (Dumbell) Snatch, Goblet Squats & Down Ups.
Athletes must tag between every change over throughout the workout.
SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX – if one athlete scales up the whole team must also scale up.
To SIU the athletes must use heavier Plates (15/10) AND DB (for snatch and goblet squats) (22.5/15) and in doing so they get an extra 50 reps added to their final score.
6 minute AMRAP of:
5m out and back
10m out and back
15m out and back
Each round is 60m in total.
At the all of 3...2..1...GO! Athlete A will pick up the baton and complete 1 full round of sprints. The baton must be carried throughout the sprint, touching the floor behind the line of each of the 3 distance markers. On completion of a round the baton must then be placed on the floor, behind the start line, ready for the next athlete to pick it up and complete their set of sprints.
Each round must be completed in full by 1 athlete and the athletes must rotate, in order (A, B, C, D, A, B, C, D etc), throughout the workout.
When the 6 minutes AMRAP is over only FULL sprints will be counted. For example....
8 full rounds (5,10 &15m) has been completed and the running when the 6 minutes is up has been to the 5m line and back, they have reached the 10m line but NOT made it back to the start line. Therefore the score for the workout will be:
8 rounds + 10m (5m line & back = 10m). The start of the 10m sprint, out and back, is not counted.
SIU bonus: The team can choose to carry a light wooden baton or a DB (7kg for male teams, 5kg for female teams). The whole team must choose to scale up, or not, and teams who choose to are awarded an additional complete round of 60m.
In a 15 minute window
Pair 1: 80 OH Plate lunges (10/5)
Pair 2: 70 Wallballs (6/3)
Pair 1: 60 KB Swings (16/12)
Pair 2: 50 Plate Burpees
In remaining time:
- Max Box Jump overs (24/20) and
- Row for calories
There are 2 scores for this workout:
A) Calories accumulated on the rower
B) 260 + Box jump overs
At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.
The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.
Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.
Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.
* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.
Additional 30 reps added to the box jump overs score if scaled up.
In a 15 minute window
Pair 1: 80 OH Plate lunges (10/5)
Pair 2: 70 Wallballs (6/3)
Pair 1: 60 KB Swings (16/12)
Pair 2: 50 Plate Burpees
In remaining time:
- Max Box Jump overs (24/20) and
- Row for calories
There are 2 scores for this workout:
A) Calories accumulated on the rower
B) 260 + Box jump overs
At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.
The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.
Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.
Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.
* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.
Additional 30 reps added to the box jump overs score if scaled up.
The final workout release for Sundays competiton is here!!
NEBULA - In a 15 minute window
Pair 1: 80 OH Plate lunges (10/5)
Pair 2: 70 Wallballs (6/3)
Pair 1: 60 KB Swings (16/12)
Pair 2: 50 Plate Burpees
In remaining time:
- Max Box Jump overs (24/20) and
- Row for calories
There are 2 scores for this workout:
A) Calories accumlated on the rower
B) 260 + Box jump overs
At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.
The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.
Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.
Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.
* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.
Additional 30 reps added to the box jump overs score if scaled up.
Last points on this WOD:
- Athletes must tag their partner in on the box jumps - the tag can be a shoulder tap, a high 5 or an arse slap as long as a phyiscal contact is made.
- Once the box jump overs have started there must be 2 athletes at each end of the lane at all times. So, if an athlete who has been rowing wants to box jump and they run up their lane, one of the athletes on box jumps must run down to the rower.
- All burpees will be done onto a 10kg plate regardless of gendered team and the weight used for the lunges
See you on Sunday Teams!!
So here it its, workout release Numero 3.
ELEKTRA - 12 min AMRAP
30 Synchro Plate GTOH (10/5) - 2 GTOH, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro Sit Ups - 2 sit up, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro DB Snatch (15/10) - 2 Snatch, 2 rest
10 Synchro Down Ups - all 4 athletes
30 Synchro KB Goblet squats (15/10) - 2 Squat, 2 rest
10 Synchro Down Ups - all 4 athletes
Athletes can swap in and out as many times as they like until they reach the down ups, but for reps to count 2 athletes must be in Synchro at all times.
All 4 must be together at the BOTTOM of the down ups.
The score is the total number of reps completed in 12 minutes including the GTOH (Ground To Overhead), Sit-ups, DB (Dumbell) Snatch, Goblet Squats & Down Ups.
Athletes must tag between every change over throughout the workout.
SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX – if one athlete scales up the whole team must also scale up.
To SIU the athletes must use heavier Plates (15/10) AND DB (for snatch and goblet squats) (22.5/15) and in doing so they get an extra 50 reps added to their final score.
Hey Teams,
Here are the timings for this weekend, getting super excited now to host the event, the countdown is ON!!
Full heat timings will be issued on the day, so you will know exactly where to be and when.
Doors Open - 8.30am
Athlete Registration to be completed by 8.50am
Athlete Briefing - 9am SHARP!
WOD 1 starts at 9.50am
WOD 2 starts at 11.20am
Lunch Break - 12.30pm - 1.10pm
WOD 3 starts at 1.10pm
WOD 4 starts at 2.05pm
Prize Giving at 4pm
Please make sure you get your WHOLE team registered in Throwdown Hub and ONLINE waiver completed for every member to make the day run as smooth as possible from the get go.
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.
Looking forward to seeing you all on Sunday,
Amy, Ellie and Leila x
Hey SIU Athletes,
We hope you are ready and excited for the weekend. I know we are!
So here it is, the first workout release ready for Sunday!
THE HULK
3 Power Clean (Touch & Go) + 2 Front Squats + 1 STOH (Shoulder to Overhead)
All 4 athletes have 10 minutes in which to complete a the above 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 and there will be 1 female bar or 1 male bar with one set plates and clips.
There must be 3 complete power cleans that are 'Touch & Go' meaning the bar must contact the floor between reps but cannot rest for any period of time - as soon as the bar touches the floor the 2nd and then 3rd reps must be completed.
Full extension must be achieved at the top of each rep. Hip crease below parallel must be reached on each Front Squat and the bar must be fully locked out, under control with both feet together at the top of the STOH. Any STOH is permitted - Strict press, Push Press, Push Jerk or Split Jerk.
Score for WOD is total KG's lifted by all 4 athletes
** There is no SIU option for this workout **
SILVER SURFER
6 minute AMRAP of:
5m out and back
10m out and back
15m out and back
Each round is 60m in total.
At the all of 3...2..1...GO! Athlete A will pick up the baton and complete 1 full round of sprints. The baton must be carried throughout the sprint, touching the floor behind the line of each of the 3 distance markers. On completion of a round the baton must then be placed on the floor, behind the start line, ready for the next athlete to pick it up and complete their set of sprints.
Each round must be completed in full by 1 athlete and the athletes must rotate, in order (A, B, C, D, A, B, C, D etc), throughout the workout.
When the 6 minutes AMRAP is over only FULL sprints will be counted. For example....
8 full rounds (5,10 &15m) has been completed and the running when the 6 minutes is up has been to the 5m line and back, they have reached the 10m line but NOT made it back to the start line. Therefore the score for the workout will be:
8 rounds + 10m (5m line & back = 10m). The start of the 10m sprint, out and back, is not counted.
SIU bonus: The team can choose to carry a light wooden baton or a DB (7kg for male teams, 5kg for female teams). The whole team must choose to scale up, or not, and teams who choose to are awarded an additional complete round of 60m.
Hello Scale It Up Four of a Kind 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 27th 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 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, 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 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 3rd July.
Amy, Ellie and Leila xx
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