TFX Throwdown @ Koda Norman
About This Competition
We are SUPER excited to announce that we have partnered with The Fittest Experience to be a TFX Throwdown host!
The Divisions
3 Person Teams | RX, Intermediate, & Scaled Athletes
All teams are comprised of 3 men or 3 women
TFX Throwdown
Saturday, June 10th
@ Koda Norman
Early Bird Registration: $225 per team
The price will increase on May 23rd!
Early bird registration opens on Monday, April 17th at 12pm!
This is an awesome opportunity opportunity to team up with your friends, and spend a Saturday afternoon throwing down!
We will host 5 TFX Throwdowns in 5 different cities. All teams will complete three TFX Throwdown events at the host gym of their choice. There will be 48 spots open for our TFX Throwdowns, 24 Male Intermediate/Scaled Teams, 24 Female Intermediate/Scaled teams.
All 3 Person Male teams will compete against one another.
All 3 Person Female Teams will compete against one another.
All teams will complete three TFX Throwdown events at the host gym of their choice. There will be 48 spots open for our TFX Throwdowns, 8 RX Male Teams, 8 RX Female Teams, 8 Male IntermediateTeams, 8 Female Intermediate Teams, 8 Male Scaled Teams, & 8 Female Scaled Teams.
All 3 Person Male teams will compete against one another.
All 3 Person Female Teams will compete against one another.
There will be a global leaderboard over the 15 different TFX Throwdowns. Based on the Global Leaderboard, the top 12 teams from each division will receive an automatic invite to The Fittest Experience in January, bypassing the Online Qualifier. The Global Leaderboard is an accumulation of all local host leaderboards. The Throwdowns will take place at specific host sites on June 10th, the global leaderboard will remain dark until the final Throwdown is complete.
On the global leaderboard, teams placed 1st-12th will qualify as a team at TFX Championship.
NOTE: This is NOT the only way to qualify as an RX, Intermediate, or Scaled team. ALL teams and individuals can register and compete in The Fittest Experience Qualifier. Any team that participates in the TFX Throwdown but does not qualify for The Fittest Experience may compete in the online qualifier in October.
Not sure if you and your teammates are RX, Intermediate or Scaled Athletes? Check out the standards below!
RX Teams
3 person team (same gender) can complete all open workouts/benchmarks RX
Snatch 185/125
Clean & Jerk 225/155
Skills: Ring Muscle Ups, Bar Muscle Ups, Toes to Bar, Legless Rope Climbs, Pistols, Handstand Walks, Handstand Push Ups, & Double Unders
Intermediate Teams
3 person team (same gender) can complete most open workouts/benchmarks RX.
The team may not be as proficient at the skills but a member on their team can complete at least 1 rep of each
Snatch 135/95
Clean & Jerk 185/125
Skills: Bar Muscle Ups, C2B Pull Ups, Rope Climbs, Toes to Bars, Handstand Push Ups, & Double Unders
Scaled Teams
3 person teams (same gender) look forward to challenging themselves at competition level.
Snatch 95/65
Clean & Jerk 135/95
Skills: Pull Ups, Toes to Bar, Wall Walks, & Double Unders
FAQs
There isn’t a TFX Throwdown near me, how do I compete?
Your team will compete in the online qualifier
Will you still have individuals at your event?
Yes! Our online qualifier will still run per usual qualifying individuals and teams
What if my team doesn’t qualify? Can I still do the online qualifier?
Yes! You can still compete in the online qualifer
NO REFUNDS FOR THIS EVENT.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | KXN Big Boys | 350 |
| 2 | 3 Koda-migos | 350 |
| 3 | JAS Hands | 350 |
| 4 | The Men and The Boy | 290 |
| 5 | Mexican Vanilla | 275 |
| # | Athlete | Points |
|---|---|---|
| 1 | Los Tigres Del Koda | 500 |
| 2 | Koda Backups | 375 |
| # | Athlete | Points |
|---|---|---|
| 1 | Steel Works | 475 |
| 2 | RowGains! | 400 |
| # | Athlete | Points |
|---|---|---|
| 1 | Never too old | 450 |
| 2 | Koda Mom Squad | 400 |
| 3 | Koda Gals | 300 |
| # | Athlete | Points |
|---|---|---|
| 1 | Koda Triple threat | 475 |
| 2 | KXN Anti Heroes | 400 |
| # | Athlete | Points |
|---|---|---|
| 1 | Koda Golden girls | 475 |
| 2 | Goober Gang | 350 |
| 3 | Toby’s Dream Team | 325 |
| 4 | Mom Jeans & Power Cleans | 95 |
| 5 | Gone with the winded | 80 |
Workouts
Event #1
RX Division
8 Min AMRAP
9-12-15-18-21-etc
Synchro Burpee Plate to Overhead 45/25 (all 3 working)
Synchro Toes to Bar (2 working, 1 resting)
Intermediate Division
8 Min AMRAP
9-12-15-18-21-etc
Synchro Burpee Plate to Overhead 45/25 (all 3 working)
Toes to Bar while Partner Hangs (2 working, 1 resting)
Scaled Division
8 Min AMRAP
9-12-15-18-21-etc
Synchro Burpee Plate to Overhead 45/25 (all 3 working)
Toes to Bars (1 working, 2 resting)
RX Flow:
This workout is an 8 minute AMRAP of ascending reps.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all 3 Athletes will run out to complete 9 Synchro Burpee Plate to Overhead. Once all 9 reps are complete, they will then move to 9 Synchro Toes to Bar. For the Synchro T2B, 2 athletes will do the synchro while 1 athlete will rest at the plates. They may switch out athletes at any time.
For the Synchro Burpee Plate to Overhead, they must be synchronized at the bottom of the burpee with all athletes’ chest touching the plate and then again at the top of the rep with all athlete’s plates overhead and locked out.
For the Synchro Toes to Bar, athletes must be synchro touching their toes to the pull up bar.
Once all 9 reps are complete, the athletes will return to their plates for the Synchro Burpee Plate to Overhead. The team will complete 12 Synchro Burpee Plate to Overhead then 12 Synchro Toes to Bar, again with 2 athletes working and 1 athlete resting. Then 15 & 15, etc.
They will complete the workout in the same fashion as the repetitions increase by 3 reps each round until the 8 minutes is called.
Score for Event #1 will be the total number of repetitions completed in the 8 minutes.
Intermediate Flow:
This workout is an 8 minute AMRAP of ascending reps.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all 3 Athletes will run out to complete 9 Synchro Burpee Plate to Overhead. Once all 9 reps are complete, they will then move to 9 Toes to Bar. For the T2B, 1 athlete will perform T2B while 1 athlete hangs from the bar and 1 athlete will rest back at the plates. T2B reps will only count while the athlete is hanging. They may switch out athletes at any time.
For the Synchro Burpee Plate to Overhead, they must be synchronized at the bottom of the burpee with all athletes’ chest touching the plate and then again at the top of the rep with all athlete’s plates overhead and locked out.
Once all 9 reps are complete, the athletes will return to their plates for the Synchro Burpee Plate to Overhead. The team will complete 12 Synchro Burpee Plate to Overhead then 12 Toes to Bar, again with 2 athletes working and 1 athlete resting. Then 15 & 15, etc.
They will complete the workout in the same fashion as the repetitions increase by 3 reps each round until the 8 minutes is called.
Score for Event #1 will be the total number of repetitions completed in the 8 minutes.
Scaled Flow:
This workout is an 8 minute AMRAP of ascending reps.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all 3 Athletes will run out to complete 9 Synchro Burpee Plate to Overhead. Once all 9 reps are complete, they will then move to 9 Toes to Bar. For the T2B, 1 athlete will perform T2B while the other 2 athletes will rest back at the plates. They may switch out athletes at any time.
For the Synchro Burpee Plate to Overhead, they must be synchronized at the bottom of the burpee with all athletes’ chest touching the plate and then again at the top of the rep with all athlete’s plates overhead and locked out.
Once all 9 reps are complete, the athletes will return to their plates for the Synchro Burpee Plate to Overhead. The team will complete 12 Synchro Burpee Plate to Overhead then 12 Toes to Bar, again with 1 athlete working and 2 athletes resting. Then 15 & 15, etc.
They will complete the workout in the same fashion as the repetitions increase by 3 reps each round until the 8 minutes is called.
Score for Event #1 will be the total number of repetitions completed in the 8 minutes.
RX/Intermediate/Scaled Division
In 12 Minutes:
For Time:
600m/500m Row M1/F1
600m/500m Row M2/F2
600m/500m Row M3/F3
In Remainder of Time:
Find 2RM Shoulder to Overhead
Flow:
This will be a 2 scored event. You will have 12 minutes to complete both events. Event #2 will be a row relay for time and Event #3 will happen as soon as Event #2 ends and they will have the remainder of the 12 minutes to complete Event #3 and find a 2RM Shoulder to Overhead for all teammates.
For Event #2, 1 athlete will start on the rower and the remaining 2 athletes will start on the start pad. The rowers will be set to countdown their meters from either 1,500m (females) or 1,800m (males).
At the call of 3-2-1 Go, athlete 1 will start rowing to complete their respective distance. Males will row 600m and females will row 500m. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once athlete 1 finishes, they will run back to their start pad to tag athlete 2. The tagout MUST HAPPEN at the start pad. Athlete 2 will run out to their rower and complete their designated distance. Once complete, they will run back to their start pad and tag Athlete 3. Athlete 3 will run out to their rower and complete their designated distance. Once complete, time will be called and the time on their rower will be their score.
As soon as the team finishes their relay row, Event #3 will begin. With whatever time is remaining of 12 minutes, each teammate must find their 2RM Shoulder to Overhead. Each team will have a rack.
A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each teammate may make as many attempts as they would like. All 2 reps must be successfully completed before the athlete re-racks or drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area (underneath the rig) while the other teammate lifts.
All 2 reps must be completed before the 12 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 12 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Event #2 will be the total time of the relay row and Event #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
RX/Intermediate/Scaled Division
In 12 Minutes:
For Time:
600m/500m Row M1/F1
600m/500m Row M2/F2
600m/500m Row M3/F3
In Remainder of Time:
Find 2RM Shoulder to Overhead
Flow:
This will be a 2 scored event. You will have 12 minutes to complete both events. Event #2 will be a row relay for time and Event #3 will happen as soon as Event #2 ends and they will have the remainder of the 12 minutes to complete Event #3 and find a 2RM Shoulder to Overhead for all teammates.
For Event #2, 1 athlete will start on the rower and the remaining 2 athletes will start on the start pad. The rowers will be set to countdown their meters from either 1,500m (females) or 1,800m (males).
At the call of 3-2-1 Go, athlete 1 will start rowing to complete their respective distance. Males will row 600m and females will row 500m. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once athlete 1 finishes, they will run back to their start pad to tag athlete 2. The tagout MUST HAPPEN at the start pad. Athlete 2 will run out to their rower and complete their designated distance. Once complete, they will run back to their start pad and tag Athlete 3. Athlete 3 will run out to their rower and complete their designated distance. Once complete, time will be called and the time on their rower will be their score.
As soon as the team finishes their relay row, Event #3 will begin. With whatever time is remaining of 12 minutes, each teammate must find their 2RM Shoulder to Overhead. Each team will have a rack.
A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each teammate may make as many attempts as they would like. All 2 reps must be successfully completed before the athlete re-racks or drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area (underneath the rig) while the other teammate lifts.
All 2 reps must be completed before the 12 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 12 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Event #2 will be the total time of the relay row and Event #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
RX Division
For Time: 10 Min Cap
M1/F1:
21-15-9
Deadlifts 165/110
Pull Ups
M2/F2:
12-9-6
Cleans 165/110
Chest to Bar Pull Ups
M3/F3:
7-5-3
Thrusters 165/110
Bar Muscle Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
Intermediate Division
For Time: 10 Min Cap
M1/F1:
21-15-9
Deadlifts 135/95
Pull Ups
M2/F2:
12-9-6
Cleans 135/95
Chest to Bar Pull Ups
M3/F3:
7-5-3
Thrusters 135/95
Bar Muscle Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
Scaled Division
For Time: 10 Min Cap
M1/F1:
12-9-6
Deadlifts 115/75
Pull Ups
M2/F2:
12-9-6
Cleans 115/75
Pull Ups
M3/F3:
12-9-6
Thrusters 115/75
Pull Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
RX & Intermediate Flow:
This will be a 2 scored event. Event #4 will be for time with a 10 minute time cap. There will be a mandatory 1 minute rest. Then Event #5 will be a 5 minute AMRAP.
All Athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to complete the first couplet of deadlifts and pull ups. They will complete 21 Deadlifts and then 21 Pull Ups, 15-15, and then 9-9.
Once the last pull up is complete, they will run back to the start pad to tag Athlete 2. Athlete 2 will run out and complete 12 Cleans and 12 Chest to Bar Pull Ups, 9-9, and then 6-6.
For the Cleans, a Power Clean or Squat Clean is allowed.
Once the last Chest to Bar is complete, they will run back to the start pad to tag Athlete 3. Athlete 3 will run out and complete 7 Thrusters and 7 Bar Muscle Ups, 5-5, and then 3-3.
Once the last Bar Muscle Up is complete, they will run back to the start pad where time will be called.
There is a 10 minute time cap on this workout. There will be a mandatory 1 minute rest/transition from 10:00-11:00. If your team finishes before the 10 minute cap, your team will get more rest and be able to rest until the 11:00 mark.
Event #5 will start at the 11:00 mark. This will be a 5 minute AMRAP of Synchro Wall Balls with 2 athletes doing the Synchro Wall Balls and 1 athlete resting. The resting athlete will rest right behind the team.
For the Synchro Wall Balls, they must be synchro at the bottom of the squat with their hip crease below their knee crease.
The team may switch out athletes at any time.
Score for Event #5 will be the total number of repetitions completed in the 5 minutes.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
Scaled Flow:
This will be a 2 scored event. Event #4 will be for time with a 10 minute time cap. There will be a mandatory 1 minute rest. Then Event #5 will be a 5 minute AMRAP.
All Athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to complete the first couplet of Deadlifts and Pull ups. They will complete 21 Deadlifts and then 21 Pull Ups, 15-15, and then 9-9.
Once the last pull up is complete, they will run back to the start pad to tag Athlete 2. Athlete 2 will run out and complete 12 Cleans and 12 Pull Ups, 9-9, and then 6-6.
For the Cleans, a Power Clean or Squat Clean is allowed.
Once the last Pull Up is complete, they will run back to the start pad to tag Athlete 3. Athlete 3 will run out and complete 7 Thrusters and 7 Pull Ups, 5-5, and then 3-3.
Once the last Pull Up is complete, they will run back to the start pad where time will be called.
There is a 10 minute time cap on this workout. There will be a mandatory 1 minute rest/transition from 10:00-11:00. If your team finishes before the 10 minute cap, your team will get more rest and be able to rest until the 11:00 mark.
Event #5 will start at the 11:00 mark. This will be a 5 minute AMRAP of Synchro Wall Balls with 2 athletes doing the Synchro Wall Balls and 1 athlete resting.
For the Synchro Wall Balls, they must be synchro at the bottom of the squat with their hip crease below their knee crease.
The team may switch out athletes at any time.
Score for Event #5 will be the total number of repetitions completed in the 5 minutes.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
RX Division
For Time: 10 Min Cap
M1/F1:
21-15-9
Deadlifts 165/110
Pull Ups
M2/F2:
12-9-6
Cleans 165/110
Chest to Bar Pull Ups
M3/F3:
7-5-3
Thrusters 165/110
Bar Muscle Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
Intermediate Division
For Time: 10 Min Cap
M1/F1:
21-15-9
Deadlifts 135/95
Pull Ups
M2/F2:
12-9-6
Cleans 135/95
Chest to Bar Pull Ups
M3/F3:
7-5-3
Thrusters 135/95
Bar Muscle Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
Scaled Division
For Time: 10 Min Cap
M1/F1:
12-9-6
Deadlifts 115/75
Pull Ups
M2/F2:
12-9-6
Cleans 115/75
Pull Ups
M3/F3:
12-9-6
Thrusters 115/75
Pull Ups
Rest 1 Minute
5 Min AMRAP
Synchro Wall Balls 20/14 (2 working, 1 resting)
RX & Intermediate Flow:
This will be a 2 scored event. Event #4 will be for time with a 10 minute time cap. There will be a mandatory 1 minute rest. Then Event #5 will be a 5 minute AMRAP.
All Athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to complete the first couplet of deadlifts and pull ups. They will complete 21 Deadlifts and then 21 Pull Ups, 15-15, and then 9-9.
Once the last pull up is complete, they will run back to the start pad to tag Athlete 2. Athlete 2 will run out and complete 12 Cleans and 12 Chest to Bar Pull Ups, 9-9, and then 6-6.
For the Cleans, a Power Clean or Squat Clean is allowed.
Once the last Chest to Bar is complete, they will run back to the start pad to tag Athlete 3. Athlete 3 will run out and complete 7 Thrusters and 7 Bar Muscle Ups, 5-5, and then 3-3.
Once the last Bar Muscle Up is complete, they will run back to the start pad where time will be called.
There is a 10 minute time cap on this workout. There will be a mandatory 1 minute rest/transition from 10:00-11:00. If your team finishes before the 10 minute cap, your team will get more rest and be able to rest until the 11:00 mark.
Event #5 will start at the 11:00 mark. This will be a 5 minute AMRAP of Synchro Wall Balls with 2 athletes doing the Synchro Wall Balls and 1 athlete resting. The resting athlete will rest right behind the team.
For the Synchro Wall Balls, they must be synchro at the bottom of the squat with their hip crease below their knee crease.
The team may switch out athletes at any time.
Score for Event #5 will be the total number of repetitions completed in the 5 minutes.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
Scaled Flow:
This will be a 2 scored event. Event #4 will be for time with a 10 minute time cap. There will be a mandatory 1 minute rest. Then Event #5 will be a 5 minute AMRAP.
All Athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to complete the first couplet of Deadlifts and Pull ups. They will complete 21 Deadlifts and then 21 Pull Ups, 15-15, and then 9-9.
Once the last pull up is complete, they will run back to the start pad to tag Athlete 2. Athlete 2 will run out and complete 12 Cleans and 12 Pull Ups, 9-9, and then 6-6.
For the Cleans, a Power Clean or Squat Clean is allowed.
Once the last Pull Up is complete, they will run back to the start pad to tag Athlete 3. Athlete 3 will run out and complete 7 Thrusters and 7 Pull Ups, 5-5, and then 3-3.
Once the last Pull Up is complete, they will run back to the start pad where time will be called.
There is a 10 minute time cap on this workout. There will be a mandatory 1 minute rest/transition from 10:00-11:00. If your team finishes before the 10 minute cap, your team will get more rest and be able to rest until the 11:00 mark.
Event #5 will start at the 11:00 mark. This will be a 5 minute AMRAP of Synchro Wall Balls with 2 athletes doing the Synchro Wall Balls and 1 athlete resting.
For the Synchro Wall Balls, they must be synchro at the bottom of the squat with their hip crease below their knee crease.
The team may switch out athletes at any time.
Score for Event #5 will be the total number of repetitions completed in the 5 minutes.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
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Community
Event Details
Closes: Jun 7, 2023
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