RocketPWR: At Home Throwdown
About This Competition
Due to the craziness we are living in at this moment in time, we wanted to give the CF community something different to talk about, a reason to smile, to continue training at home, but ultimately to have FUN with.
RocketPWR Apparel will be holding an online, Individual at home Throwdown.
The competition will be running for one month. With two simplistic, non-technical workouts released a week. Monday & Thursday.
Open style; Workout released Monday you will have until Wednesday evening to enter your scores. Thursday release you will have Until Saturday evening.
Winners announced Sun, 19th April.
For the winner in both divisions, Male and Female we have some fantastic prizes donated by:
@rocketpwrapparel
@anti_social_athletes_club
@henchfuel
@sgfspeedropes
@murgs
@cleanbarsuk
PLEASE NOTE: We do NOT ask for workouts to be judged/recorded. We rely on an honesty policy in this situation, and the expectation that nobody will deliberately manipulate their scores to place higher. Please abide by the spirit of the competition and enter all scores truthfully and honestly.
Week 1
Mon 23
Thur 26
Week 2
Mon 30
Thur 2
Week 3
Mon 6
Thur 9
Week 4
Mon 13
Thur 16
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | CHRISTOS GEORGIOU | 46 |
| 2 | TERRY WILLIAMS | 49 |
| 3 | DAMIEN SHURY | 49 |
| 4 | NIKOS PAPANIKOLAS | 57 |
| 5 | FELLAS THANASSIS | 58 |
| # | Athlete | Points |
|---|---|---|
| 1 | LILY-MAE FISHER | 54 |
| 2 | TERRI MOORE | 56 |
| 3 | Millie Goldspink | 71 |
| 4 | Justyna Hill | 102 |
| 5 | Lauren Goddard | 106 |
Workouts
For time:
10 20 30 40 50
Air squats
Push ups
Score = time
Complete all 10 air squats before moving onto, 10 push ups. Once completed, move onto the round of 20 and so on until workout is complete.
Workout 2
Single Under 'Annie'
Complete for time:
100 Single Unders, 50 Sit Ups
80 Single Unders, 40 Sit Ups
60 Single Underam 30 Sit Ups
40 Single Unders, 20 Sit Ups
20 Single Unders, 10 Sit Ups
Score = Time
Workout 3
As many rounds or reps as possible in 14 minutes:
20 Jumping Squats
5 Burpees
20 Jumping Lunges
5 Burpees
Score = Reps
A full round will be 50 reps, If I get 5 Rounds + 12 Reps my score would be 262
Please read fully:
Workout 4 (RX)
Complete a descending ladder of:
15 Burpees, 20 Double Unders
14 Burpees, 20 Double Unders
13 Burpees, 20 Double Unders
Continue with 12, 11, 10, all the way down to 1.
Workout will be complete once you finish 1 Burpee + 20 Double Unders
OR
Workout 4 (Scaled)
Complete a descending ladder of:
15 Burpees, 50 Single Unders
14 Burpees, 50 Single Unders
13 Burpees, 50 Single Unders
Continue with 12, 11, 10, all the way down to 1.
Score = Time
Please hold yourself accountable. Hit FULL movement standards.
NOTE: Submission video's may be requested.
Workout 5
(RX)
3 Rounds For Time:
50 Sit Ups
25 Push Ups
50 Air Squats
25 Tricep Dips (Legs at full extension, heels on the floor)
OR
(Scaled - Reps & Movements have been modified)
3 Rounds For Time:
30 Sit Ups
20 Push Ups from knees
30 Air Squats
20 Tricep Dips (Knees bent, feet flat on the floor)
Workout 6, For Time:
100 Burpees
Workout 7,
As many reps as possible in 12 minutes:
(RX)
10 Double Unders
10 Jumping Lunges
10 Jumping Squats
20 Double Unders
10 Jumping Lunges
10 Jumping Squats
Then continue with 30 DU, 10 JL and 10 JS
Add 10 Double Unders each round..
OR
(Scaled)
10 Single Unders
10 Jumping Lunges
10 Jumping Squats
20 Single Unders
10 Jumping Lunges
10 Jumping Squats
Then continue with 30 SU, 10 JL and 10 JS
Add 10 Single Unders each round..
Score = Reps
Workout 8
(RX)
10 Rounds For Time:
10 Burpees
10 Alt Pistols/One Legged Squats
OR
(Scaled - Movements and reps have been modified)
10 Rounds For Time:
10 Burpees
20 Air Squats
Score = Time
Media
Community
Event Details
Closes: Apr 16, 2020
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