7R Online Throwdown
About This Competition
This is a throwdown for everyone, to be completed in your home, garden and on your 1 hour of exercise outside.
Only you, the entered athlete, can complete the workouts to get a score, you cannot transfer the entry to someone else.
All workouts must be recorded via a camera and/or workout tracker.
We will release the workouts each day, to be undertaken THE SAME DAY. Games style... be ready!
Once you have entered there are no refunds... we are aiming to just cover our costs of putting this on: £3 of your £5 donation is going to WarChild UK.
Thank you for coming to play!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | ZOE PHILLIPS | 9 |
| 2 | EMMA COLTON | 27 |
| 3 | Carolinn Booth | 28 |
| 4 | Megan Selkirk | 39 |
| 5 | Leila Rolfs | 45 |
| # | Athlete | Points |
|---|---|---|
| 1 | Matt Henshaw | 26 |
| 2 | Michael Turner | 27 |
| 3 | ROB WEST | 28 |
| 4 | Shane Lovett | 40 |
| 5 | CHRISTIAN HOWARD | 43 |
| # | Athlete | Points |
|---|---|---|
| 1 | Zee Ali | 3 |
Workouts
DEATH BY BURPEES
MINUTE 1: 4 BURPEES
MINUTE 2: 5 BURPEES
MINUTE 3: 6 BURPEES
MINUTE 4: 7 BURPEES
ETC.
LAST (WO)MAN STANDING.
BUY IN:
20 MINUTE EMOM
MINUTE 1: Single leg hops (30 secs continuous each side)
MINUTE 2: 30 squats
MINUTE 3: 20 suitcase crunches
MINUTE 4: 20 jumping lunge + 10 frog jumps (2 rounds inside the minute)
THEN: Maximum 10 minutes to get to your 100m 'track' and complete:
40 MINUTES MAX DISTANCE RUN
4 MINUTE AMRAP
10 SHOULDER TAPS
10 SITUPS
10 SQUAT THRUSTS
Midline Mayhem
(is a repeat of one of our Wodify workouts!)
Accumulate 12 minutes push-up position plank.
Every time you rest, stop your watch and complete the following before you re-start your timer and return to the plank:
16 mountain climbers (every leg movement=1 rep!)
8 push-ups
4 squat thrusts
2 burpees
1 tuck jump
The 7R -FT is....
7 ROUNDS OF:
7 KICK THROUGHS
7 MONKEY HOPS
7 EXPLOSIVE PUSHUPS
7 JUMP OVERS
7 DIPS
7 Handstand PushUps
7 BURPEE BROAD JUMPS
READ THE GUIDE BELOW
WATCH THE VIDEO ON 7R'S INSTAGRAM TV
3 MINUTE AMRAP
MOUNTAIN CLIMBERS
that is all.
7 MINUTE AMRAP
Ascending reps: 1,2,3,4 etc. OF:
Hand Release Push-Up
Sit-Up
Air Squat
THEN:
REST 2 MINUTES BEFORE IMMEDIATELY BEGGINING WORKOUT #2: THE CLIMB
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Event Details
Closes: Apr 23, 2020
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