ISO:GAMES WINTER THROWDOWN
About This Competition
ISO:GAMES WINTER THROWDOWN
December 14th @ ISO:FITNESS
9am - 3pm
Same sex pairs
Scaled & Intermediate category
4 workouts:
All 4 workouts will be set as same sex partner workouts = YGIG / SYNCHRO... you name it!
Scaled:
Our scaled category is a great place to start your competition experience. Changes will be made to workouts to allow for them to be completed at the same intensity as RX but with reduced weights and complexity in the movements - just as we do in classes!
Intermediate:
Completing the workout as prescribed = nothing different to what you are used to in classes.
MOVEMENT STANDARDS
Below is a guide of the potential movement standards for the event.
Intermediate:
Deadlift F:70kg M:100kg
Barbell F:30-50kg M:40-60kg
Dumbbell F:2x15kg M:2x22.5kg
Kettlebell F:2x16kg M:2x24kg
Boxjump / Step ups 20/24
Wallball F:6kg M:9kg
Pullups
TTB
Doubleunders
Scaled:
Deadlift F:40kg M:60kg
Barbell F:20-35 M:30-45kg
Dumbbell F:2x10 M:2x15kg
Kettlebell F:2x8 M:2x16kg
Boxjump / Step ups 20/24
Wallball F:3kg M:6kg
Hanging Knee raises
Skipping
If you do not have a partner but would love to compete, please contact us directly on our insta: @isofitnessgym
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| # | Athlete | Points |
|---|---|---|
| 1 | Clean and Twerk | 12 |
| 2 | Scrambled legs | 12 |
| 3 | CFL | 15 |
| 4 | Victoria’s Cockles | 27 |
| 5 | Will WOD for donuts | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | PlusMove Ladies | 11 |
| 2 | Long Legs | 14 |
| 3 | Can do attitude! | 15 |
| 4 | Dumb Belles | 25 |
| 5 | Iron Maidens | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | We only just met | 9 |
| 2 | Sos salad boss ? | 14 |
| 3 | HIIT HEROES | 17 |
| 4 | Ton Up | 22 |
| 5 | Not fast just furious | 27 |
Workouts
WORKOUT 1
8 MIN AMRAP
12 DEADLIFTS
9 HANG POWER CLEANS
6 STOH
(50/35 – INTERMEDIATE)
(40/25 – SCALED)
ATHLETES WILL COMPLETE AS MANY REPS AS POSSIBLE IN 8 MINUTES.
ATHLETE 1 WILL COMPLETE 12 DEADLIFTS, ATHLETE 2 WILL THEN COMPLETE 9 HANG POWER CLEANS, ATHLETE 1 WILL THEN COMPLETE 6 SHOULDER TO OVERHEAD.
ATHLETES WILL CONTINUE TO SWITCH AFTER EACH MOVEMENT UNTIL THE 8 MINUTES IS COMPLETE.
FOLLOWING THE COMPLETION OF 8 MINUTES ATHLETES WILL REST FOR 2 MINUTES BEFORE MOVING ON TO WOKOUT 2. ATHLETES WILL COMPLETE WORKOUT 2 (MAX LIFT) BETWEEN 10 AND 15 MINUTES
10-15 MINS
1 RM COMPLEX – DEADLIFT+HANG CLEAN+STOH
EACH ATHLETE WILL COMPLETE THE COMPLEX OF 1 DEADLIFT, 1 HANG CLEAN, 1 STOH. ATHLETES HAVE 5 MINUTES TO WORK UP TO A MAX WEIGHT.
SCORE FOR PART 2 IS TOTAL COMBINED WEIGHT.
WORKOUT 1 AND WORKOUT 2 ARE 2 SEPARATELY SCORED EVENTS.
10 MINUTE AMRAP
WORKOUT 3 - MAX ECHO BIKE CALS
WORKOUT 4
5 TOES TO BAR, 7 BURPEE BOX JUMP OVER, 9 THRUSTERS (35/25 – INTERMEDIATE) (25/15 – SCALED)
ATHLETE 1 STARTS ON BIKE WHILST ATHLETE 2 COMPLETES THE 5 TTB, 7 BBJO AND 9 THRUSTERS. ONCE COMPLETED ATHLETES WILL SWITCH. THIS WILL CONTINUE FOR THE FULL 10 MINS.
BOTH WORKOUT 3 & 4 ARE SCORED AS SEPARATE EVENTS.
WORKOUT 3 IS SCORED AS CALS
WORKOUT 4 IS SCORED AS TOTAL REPS COMPLETED
WORKOUT 5
FOR TIME COMPLETE (12 MIN CAP)
50 ALT DB SNATCH (SYNCHRO) (22.5/15)
30 SANDBAG CLEANS (40/20) (SPLIT)
35 ALT DB SNATCH (SYNCHRO) (22.5/15)
20 SANDBAG CLEANS (50/30) (SPLIT)
20 ALT DB SNATCH (SYNCHRO) (22.5/15)
10 SANDBAG CLEANS (60/40) (SPLIT)
SCALED WEIGHTS ARE:
DB – 15/10
SANDBAGS – 30/20 FOR ALL SETS
SCORE IS TIME COMPLETE. IF TIME CAPPED THEN ADD 1 SECOND FOR EVERY REMAINING REP.
ACID BATH
FOR TIME COMPLETE
500M SKI
500M ROW
1000M C2 BIKE
*ATHLETES HAVE TO SWAP ON 250M (SKI/ROW) AND 500M (C2 BIKE)*
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Event Details
Closes: Dec 12, 2024
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