About This Competition
THE RICHY THROWDOWN VOL 4
6TH OCTOBER 2024
VENUE : THE YARD PECKHAM
1 UNIT, 133 COPELAND ROAD
PECKHAM
SE15 3SN
TEAM OF 4 ( 2 FEMALES,MALES)
FOR INTERMEDIATE/ADVANCE LEVEL ATHLETES
24 TEAMS
3 WORKOUTS
PLUS
TOP 4 FINAL WORKOUT (HIGH SKILL FINAL)
£250 PER TEAM (£62.50 PER ATHLETE)
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MOVEMENT REQUIREMENTS:
BARBELL : MALE 50KG/FEMALE 35KG
DUMBBELL: MALE 22.5/FEMALE 15KG
WALL WALKS
D BALL: MALE 50KG/FEMALE 30KG
DOUBLE UNDERS ( 2 ATHLETES)
PULL UPS ( 2 ATHLETES)
TOES TO BAR ( 2 ATHLETES)
ROPE CLIMBS (2 ATHLETES)
BAR MUSCLE UPS ( 2 ATHLETES)
HANDSTAND WALK (FINAL WORKOUT)
TOP 4 FINAL WORKOUT (HIGH SKILL FINAL)
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PRIZES TO WIN ON THE DAY NOCCO, BOL FOODS, FRESH FITNESS FOOD, TED. PLENTY MORE SPONSORS TO BE ANNOUNCED.
SNACKS, DRINKS T SHIRT MERCH WILL BE ON SALE TO KEEP YOU FUELLED FOR THE DAY
THIS IS AN ANNUAL COMPETITION BRINGING ALL FITNESS COMMUNITY TOGETHER.
CELEBRATE FITNESS, REPRESENT YOUR GYM AND THROW IT DOWN
CANT WAIT TO SEE YOU ALL THERE
GOD BLESS
RICHY
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | NOT BAD AT FITNESS | 12 |
| 2 | FULL SEND | 15 |
| 3 | SISU | 17 |
| 4 | GMT BAMM | 18 |
| 5 | FORGE ORIGIN | 32 |
Workouts
FINAL WOD 4
TOP 4 ONLY
-
FOR TIME
800M SKI + ROW
21 SYNC BB+DB THRUSTERS @60/40KG & 2 X 22.5/15KG
21 SYNC HANDSTAND PUSH UPS
500M SKI + ROW
15 SYNC BB+DB THRUSTERS
15 SYNC WALL WALKS
300M SKI + ROW
9 BB+DB THRUSTERS
9 LENGTHS OF HANDSTAND WALK (7.5M)
WORKOUT 1A
7 MINS TO FIND FOR YOUR WHOLE TIME TO FIND HEAVY 1RM (GTOH)
GROUND TO OVERHEAD
TEAMS WILL BE GIVEN 2 BARBELLS AND WEIGHTS
BB:
1 X 15KG
1 X 20KG
WEIGHTS:
2 x 0.5kg
2 x 1.5kg
2 X 2.5KG
2 X 5KG
4 X 10KG
2 X 15KG
2 X 20KG
SCORE IS MAX WEIGHT LIFTED BY EACH MEMBER OF YOUR TEAM
WORKOUT 1B
-
EVERY 90 SEC FOR 12MINS
200m RUN M/F (ALTERNATE PAIRS EACH INTERVAL)
MAX REPS OF SYNCO GTOH
WEIGHT X REPS = SCORE
EXAMPLE:
MALE WEIGHT 65KG
FEMALE WEIGHT 45KG
TOTAL SYNCO REPS: 61
110KG (65KG+45KG) X 61 REPS = 6710
TEAM TOTAL 6710
FOR TIME
ECHO BIKE CALORIES
MM- 50/40/30/20
FF- 40/30/20/10
20/15/10
SYNC BURPEE BOX JUMP OVERS (WHOLE TEAM)
9/6/3 (ANY MEMBER)
ROPE CLIMBS
WOD 3
-
FOR TIME
30 SYNCHRO ALT DB SNATCH (4)
10 SYNCHRO DEVILS PRESS (2)
45 SYNCHRO TOES TO BAR (2)
-
30 SYNCHRO ALT DB SNATCH (4)
10 SYNCHRO DEVILS PRESS (2)
30 SYNCHRO PULL UPS (2)
-
30 SYNCHRO ALT DB SNATCH (4)
10 SYNCHRO DEVILS PRESS (2)
MAX BAR MUSCLE UPS (1)
1 DUMBBELL WEIGHT
M : 1 X 22.5KG EACH F: 1 X 15KG
Media
Community
Event Details
Closes: Oct 2, 2024
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