2023 FitHAUS Labor Day Throwdown
About This Competition
Welcome to the 2023 FitHAUS Labor Day Throwdown!
This will be our 7th Annual Labor Day Throwdown and we are excited for another great event!
This is a fun event for athletes of all ages and abilities! Athletes ages 11 and above can register for the main event. The event wil begin Monday morning on Labor Day and run throughout the the early afternoon. Kids aged 11 and under can do an obstacle race after the Throwdown.
This year we have the following divisions for athletes 11 years and up:
Partner Scaled (any combo of F/M, M/M, F/F)
Partner Rx (any combo of F/M, M/M, F/F)
And for the younger kids: Kids Race (ages 3 - 11)
WHERE: FitHAUS back alley space.
WHEN: Labor Day Monday, September 4th. Approximate Start time of 8am (first heat start) going until early afternoon. Exact heat times to be announced a few days prior to event.
WHO: Anyone that is looking for a fun workout(s) and a little friendly competition. Invite your friends, neighbors, coworkers, etc. Anyone 11 and up is welcome to Throwdown. For youth 14 and under, there will be different weights and skills required in the scaled division. Younger kids can participate in the kids event after and are encouraged to come cheer their parents, friends, siblings on in the Throwdown.
We need volunteers to help the event run smoothly! So if you want to be involved, but don't want to get sweaty ... we would LOVE for you to help us out!!!
***Multiple Family Member Sign up: If you're signing yourself up AND some kids who may not have email addresses, you will have to use 'placeholder email addresses' as Competition Corner will not allow you to use the same email address. Suggested: if your email is Jane.Doe@gmail.com use Jane.Doe+1@gmail.com; Jane.Doe+2 ... etc.
Throwdown Division Guidelines (things you MAY see in the workout). Note the weights list are working weights (meaning you may have multiple reps at that weight):
Scaled (male weight, female weight, 14yrs or younger weight):
Up to a 1 mile run
Burpee Step Ups
OH walking lunges w/ plate (25#, 15#, 10#)
Goblet Squats (44#, 26#, 20#)
Abmat Situps w/ wallball (14#, 10#, 6#)
25m Crab walk or Bear Crawl
DB Snatches (35#, 20#, 15#)
Sandbag over-the-shoulder toss (50#, 30#, 20#)
Kettlebell swings (44#, 26#, 20#)
Devil's Presses (35s, 20s, 10s)
Assault bike, rowing, or ski erg
Ring Rows or Jumping Pull-ups
Knee Raises or Toes to Shoulder level
Deadlifts (135, 95, 55)
Thrusters (75, 55, DB @ 15#each)
Rx (male, female):
Up to a 1 mile run
Burpee box jumps (24", 20")
OH walking Lunges w/ plate (45, 25)
Goblet Squats (53, 35)
25m Crab walk, bear crawl, or partner wheelbarrow
DB Snatches (50, 35)
Deadlifts (225, 155)
Thrusters (105, 75)
American Kettlebell Swings (53, 35)
Pull-ups and/pr C2B
T2B
Devil's Presses (50s, 35s)
Assault bike, rowing, or ski erg
***Exact workouts will be released closer to event date on FitHAUS Instagram and in this link***
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SISU BABES | 10 |
| 2 | Turtle Power | 11 |
| 3 | Team Dad Bod | 16 |
| 4 | Pumping Up With Hans And Franz | 17 |
| 5 | SISU Long ROM | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | TEAM CARWASH | 8 |
| 2 | Bikini Boys | 13 |
| 3 | Laterne Rouge | 17 |
| 4 | G&E | 26 |
| 5 | Beast Mode | 29 |
Workouts
CLEANING HAUS, PART A:
Min 0:00-4:30
With a running clock, one partner working at a time:
0:00 - 1:00: Max Power Cleans
1:00-2:30: Max Power Clean + Hang Power Clean
2:30-4:30: Max Power Clean + Hang Power Clean + S2OH
CLEANING HAUS, PART B:
AT 5:00 on the clock,
AMRAP 7:
7 DB thrusters
7 T2B
*Partners Alternating Full Rounds*
SCORE = TOTAL REPS (part A + part B)
Rx:
(155/105) Barbell
(50s, 35s) DB
TTB
Scaled:
(95/65) Barbell
(35s/ 20s) DB
Toes To Shoulder
Under 14:
35 Barbell
10s DB
Wall Ball Sit-up with 10lb ball
AMRAP 24:
21 KBS
15 Wall Ball Shots
9 Pull-ups
*Must also accumulate 2 miles of running in increments of 200m
*Running partner works at same time as AMRAP'ing partner*
-Partner A begins on run, while Partner B parter begins on KBS, WB and Pull-Ups.
-Partners may switch who is running at any point
~ Run in 320 meter increments (you'll need 10 total)
-Must complete work in order written, and may not be partitioned more.
-Once 2 miles is accumulated between partners, Partner A and Partner B may both accumulate WOD reps, one parter working at a time.
Rx:
(53,35) KB - American
(20,14) WB
Pull-Ups (Chin over bar)
Scaled:
(35,26) KB - American
(14,10) WB
Jumping Pull-Ups
*May do strict or kipping Pull-Ups
Teens:
(26) KB - Russian
(6) WB
Jumping Pull-Ups
*May do strict or kipping Pull-Ups
Score = total reps of KBS/WB/PU (less 32 reps for each run NOT FULLY completed)
AMRAP 12:
9/6 Cal Bike
8 Box Jump Overs
12 Synchro DB Snatches
*Partners Alternate Full Rounds of Bike/Box Jump Overs, then perform Snatches together.
SCORE:
Rounds + Reps
Rx:
(50, 35) DB
Box Jump Overs (20", 20")
*May rebound Box Jump Overs
Scaled:
(35, 20) DB
Box Step Overs (20", 20")
*May Jump
Teens:
4 Cal Bike
(10-15) DB
Box Step Overs (20")
*May Jump
NOTE: every round completed = 29 reps (ladies and teens cals are less, but still get credit for full 9 cals).
As a team, accumulate:
Station 1: 20 Sandbag Over The Shoulder Cleans
Station 2: 40 Bear Hug Sandbag Squats
Station 3: 2 Cornhole bags into the hole
Rx: (100#, 70#)
Scaled: (70#, 50#)
<14yrs: (30# Slam Ball)
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Event Details
Closes: Aug 25, 2023
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