Join us for our Same Sex 3s THROWDOWN on APRIL 29th OR 30th 2023 at NENE TRAINING, Northamptonshire.
You can choose one of two categories - EVERYDAY or RX.
EVERYDAY will compete on Saturday 29th April and RX will compete on Sunday 30th April.
We have an awesome day in store for your teams, with music from Zakk Wild Presents, along with awesome prizes for our podium winners from NRG, ADAPT and NOCCO. On site we will have some of the finest Food and Organic Coffee in Northamptonshire available, provided by Restaurant Ember, Dam Good Dough and Bella Barista. Spectators are FREE so bring along your family and friends to support you!
Follow us on Instagram at @nnthrowdownseries or @nenetraining_ for more information & updates.
Ready to sign up? Check out the movement standards below, choose your category and grab your ticket (only 1 ticket required per team)
MOVEMENT STANDARDS - These are a guideline to advise on the most suitable category for you and your team. Not all movements written below are guaranteed to appear in the competition. There will be NO Handstand Walking, Handstand Push-Ups, Push-Ups or Pistol Squats.
EVERYDAY
- Full Range Bodyweight Movements (All Athletes)
- Hanging Knee Raises (All Athletes)
- Barbell GTOH 40/30kg (All Athletes)
- Barbell Clean 70/47.5 (One Athlete)
- Box Step Overs 24/20 Inch (All Athletes)
- Dumbbell Movements 15/10kg (All Athletes)
- Kettlebell Movements 16/12kg (All Athletes)
RX
- Full Range Bodyweight Movements (All Athletes)
- Toe to Bar (All Athletes)
- Pull-Ups (All Athletes)
- Chest-to-Bar Pull-Ups (Two Athletes)
- Bar Muscle Ups (One Athlete)
- Barbell GTOH 60/40kg (All Athletes)
- Barbell Snatch 70/47.5 (One Athlete)
- Box Jumps 24/20 Inch (All Athletes)
- Dumbbell Movements 22.5/15kg (All Athletes)
- Kettlebell Movements 24/16kg (All Athletes)
We have a strict no-refund policy, however your team ticket or individual team spaces are transferrable should you or a team member be unable to attend.
12 SYNCHRO SQUATS (ALL)
12 SYNCHRO HANGING KNEE RAISES (2 ATHLETES)
12 CALORIE ROW
16/12KG KB HOLD AT ALL TIMES (1 ATHLETE)
30 SNATCHES @ 40/30KG
24 SNATCHES @ 50/35KG
18 SNATCHES @ 60/40KG
MAX SNATCHES @ 70/47.5KG
1 PERSON MAX BIKE CALORIES
1 PERSON MAX BIKE CALORIES
(90/75 CALORIES TO PROGRESS THROUGH EACH AMRAP)
PERSON 1 - 1RM HANG SNATCH
PERSON 2 - 2RM HANG SNATCH
PERSON 3 - 3RM HANG SNATCH
PERSON 1 - 1RM HANG CLEAN
PERSON 2 - 2RM HANG CLEAN
PERSON 3 - 3RM HANG CLEAN
4,8,12...ETC
SYNCHRO FRONT SQUATS @60/40KG
SYNCHRO TOES TO BAR)
2 ATHLETES WORKING/1 RESTING
45 CLEANS @ 40/30KG
30 CLEANS @ 50/35KG
15 CLEANS @ 60/40KG
MAX CLEANS @ 70/47.5KG
18 SYNCHRO DB & KB HANG CLEAN & JERKS (2 ATHLETES)
12 DB BOX STEP OVERS
6 DB DEVIL PRESS
30 STOH @ 52.5/35KG
20 BOX JUMP OVERS
10 SYNCHRO DB/KB OVERHEAD LUNGE (2 ATHLETES)
DB @ 22.5/15
KB @ 24/16
Each For Time:
Part A
21-15-9
Row Calories
Pull-Ups
-1:00 Rest-
Part B
15-12-9
Burpee Over Rower
Chest to Bar Pull-Ups
-1:00 Rest-
Part C
12-9-6
Worm Thrusters (60/50)
Bar Muscle-Ups
Each segment is completed for time. Two teams with the slowest time for each part will be eliminated. 6 teams for part A, 4 teams will compete in part B and 2 teams will compete in part C
1000m Bike Erg
500m Row
500m Ski
Performed as a Congaline:
Partner 1 completes 1000m Bike before moving on to 500m Row. Once Partner 1 Completes 1000m Bike, Partner 2 begins 1000m Bike.
Partner cannot overtake their partner in front.
We have an awesome day in store for your teams, with music from Zakk Wild Presents, along with awesome prizes for our podium winners from NRG, ADAPT and NOCCO.
The Workouts, Heat Schedules & Leaderboard
All the WODs and Heat Times have now been published both on Throwdown Hub and Instagram (@nnthrowdownseries)
The leaderboard is published and live on Throwdown Hub.
Arrival Times
Athlete Registration opens at 8am, with the workout briefing starting at 8.30am. The briefing will include the specific movement standards and rules for each workout, so please ensure you attend the briefing.
Where To Find Us and Parking
Nene Court is an independent, retail park situated in Wellingborough in Northamptonshire. Nene Court, The Embankment is just off the A45.
Parking is free on site, but we encourage you to car share where possible to not disrupt the neighbouring businesses. On arrival, you will be guided to the OVER FLOW car park at the rear of Nene Court.
Food and Drink
On site we will have some of the finest food and organic coffee in Northamptonshire available, provided by Restaurant Ember, Dam Good Dough and Bella Barista as well as energy drinks, protein shakes and snacks.
There is also several other eateries available at Nene Court.
Toilets
Portable toilets will be available outside the building and a disabled access toilet on site.
Warming Up
We are fortunate enough to have a secondary gym space, which will be available for warming up prior to your heats. It is the athletes responsibility to warm themselves up thoroughly.
Spectators
Spectators are FREE so please bring your friends + family to support you! We're dog friendly too.
Behaviour
This is a day of fun and fitness, any negative behaviour towards judges or volunteers will not be tolerated.
Media
BY BROOKE MEDIA will be joining us to capture the day, make sure to follow us and tag us in all of your snaps on Instagram @nnthrowdownseries
Please add your TEAM NAME and invite your team mates on Throwdown Hub.
Follow us on Instagram @nnthrowdownseries/@nenetraining_ as we release the WODS this coming week!
Thanks so much for your registrations to our NN THROWDOWN!
All you need to do now is invite your team mates to complete your team on Throwdown Hub.
Follow us on Instagram @nnthrowdownseries/@nenetraining_ for information and updates leading up to the event.
We'll see you on the competition floor in April!
NRGVisit website |
ADAPTVisit website |
Bella BaristaVisit website |
