The Den Throwdown Series
About This Competition
Welcome to The Den THROWDOWN series!
This team-based functional fitness event is here to bring an awesome group of like-minded people together to throwdown, socialize, and have a great day together!
With some awesome prizes (cash and goodies) to be won, this is one you don't want to miss!
There are two divisions; SOCIAL and COMPETITIVE. Please
see the details in each of the divisions for more information on the required movement standards.
There is an official after-party that will be announced 2-weeks prior to the competition.
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REFUND POLICY - THERE ARE NO REFUNDS AVAILABLE
TEAM CHANGES - YOU CAN CHANGE YOUR TEAM MEMBERS RIGHT UP UNTIL THE DAY OF THE EVENT
WORKOUT RELEASE DATES - 3 OF THE 5 WORKOUTS WILL BE RELEASED 1-WEEK BEFORE THE EVENT
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Team Seven | 490 |
| 2 | Base 3 | 460 |
| 3 | Team Lekker | 445 |
| 4 | Barrij | 440 |
| 5 | Injured, Weak and Unfit | 405 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kneed A Miracle | 475 |
| 2 | A Jerk and Two Snatches | 443 |
| 3 | The Substitutes | 425 |
| 4 | The Tauruses | 398 |
| 5 | Buck Furpees | 386 |
Workouts
For time - 30 minute CAP
200 double-unders
800m run with a 20/15kg DB
40 synchro down-ups
400m run 20/15kg DB
40 synchro down-ups
800m run 20/15kg DB
200 double-unders
- Double-unders can be shared as you like between your team.
- The run meters are as a team. 1 dumbbell will be carried by your team on the run as you like (MMF - 20kg, FFM - 15kg).
- Down-ups cannot start until your dumbbell is back from the run. Synchro down-ups will be performed as 2 working at a time. Teams can rotate as they like during the down-ups.
For time - 30 minute CAP
200 double-unders / 600 single-unders
800m run with a 20/15kg DB
40 synchro down-ups
400m run 20/15kg DB
40 synchro down-ups
800m run 20/15kg DB
200 double-unders / 600 single-unders
- Skipping can be double-unders or single-unders, however, whichever is selected must remain consistent throughout the workout for all team members. Reps can be shared as you like between your team.
- The run meters are as a team. 1 dumbbell will be carried by your team on the run as you like (MMF - 20kg, FFM - 15kg).
- Down-ups cannot start until your dumbbell is back from the run. Synchro down-ups will be performed as 2 working at a time. Teams can rotate as they like during the down-ups.
For Time - 12 minute CAP
30 deadlifts @102.5/72.5kg
30 synchro pull-ups (MF / MM / FF)
20 deadlifts @102.5/72.5kg
20 synchro pull-ups (MF / MM / FF)
10 deadlifts @102.5/72.5kg
10 synchro pull-ups (MF / MM / FF)
20 deadlifts @102.5/72.5kg
20 synchro pull-ups (MF / MM / FF)
30 deadlifts @102.5/72.5kg
30 synchro pull-ups (MF / MM / FF)
- There will be 1 male and 1 female bar in each lane. Deadlift reps are shared as you like.
- Synchro pull-ups are performed with 2 athletes working in sync. You can rotate as you like. Synchro requires both chins to pass over the bar at the same time.
For Time - 12 minute CAP
30 deadlifts @92.5/62.5kg
30 synchro jump pull-ups (MF / MM / FF)
20 deadlifts @92.5/62.5kg
20 synchro jump pull-ups (MF / MM / FF)
10 deadlifts @92.5/62.5kg
10 synchro jump pull-ups (MF / MM / FF)
20 deadlifts @92.5/62.5kg
20 synchro jump pull-ups (MF / MM / FF)
30 deadlifts @92.5/62.5kg
30 synchro jump pull-ups (MF / MM / FF)
- There will be 1 male and 1 female bar in each lane. Deadlift reps are shared as you like.
- Synchro jump pull-ups are performed with 2 athletes working in sync. You can rotate as you like. Synchro requires both chins to pass over the bar at the same time.
In the remaining time of the 12 minute CAP from workout 2:
AMRAP partner wall balls (over the pull-up bar)
1 of your team's deadlift barbells must be off the ground for the wall ball reps to count (Male holds male weight, and female holds female weight)
- For the repetition to count you must squat to where your hips are in line with your knees, or lower. 1 rep is when the wall ball passes over the pull-up bar. MMf teams will have a 9kg ball and FFM teams will have a 6kg ball.
In the remaining time of the 12 minute CAP from workout 2:
AMRAP partner wall balls (over the pull-up bar)
1 of your team's deadlift barbells must be off the ground for the wall ball reps to count (Male holds male weight, and female holds female weight)
For the repetition to count you must squat to where your hips are in line with your knees, or lower. 1 rep is when the wall ball passes over the pull-up bar. MMf teams will have a 9kg ball and FFM teams will have a 6kg ball.
12 rounds for time - 14 minute CAP
12/8 calorie air bike
8 burpee box jump-overs 24/20”
4 box jump-overs 24/20”
- 4 rounds for each team member
- Order must be MMF or MFF
- 1:1:1 - work:rest:rest
- Athletes will be responsible to flip the box themselves
12 rounds for time - 14 minute CAP
9/6 calorie air bike
8 burpee box jump-overs (can step-over) 24/20”
4 box jump-overs (can step-over) 24/20”
- 4 rounds for each team member
- Order must be MMF or MFF
- 1:1:1 - work:rest:rest
- Athletes will be responsible to flip the box themselves
Team member A) 2-minute AMRAP Thrusters @ 42.5/30kg
30-second transition
Team member B) 2-minute AMRAP ground to overhead @ 42.5/3kg
30-second transition
Team member C) 2-minute AMRAP squat cleans @ 62.5/42.5kg
30-second transition then repeat
- Each team will have 1 barbell with the necessary plates.
- Nominate team members as; A, B/C.
- Score = total repetitions - difference between rounds.
Team member A) 2-minute AMRAP Thrusters @ 37.5/27.5kg
30-second transition
Team member B) 2-minute AMRAP ground to overhead @ 37.5/27.5kg
30-second transition
Team member C) 2-minute AMRAP squat cleans @ 52.5/35kg
30-second transition then repeat
- Each team will have 1 barbell with the necessary plates.
- Nominate team members as; A, B/C.
- Score = total repetitions - difference between rounds.
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Event Details
Closes: May 20, 2022
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