The Winter Throwdown 24
About This Competition
Irish Fitness Championships: The Winter Throwdown
Irelands Premium fitness test returns offering a winter fitness event unlike others. Join us on Saturday November 30th for guest programmed fitness tests sure to challenge both the new athlete and the most experienced competitor.
Teams of 4:
RX: 2M / 2F
Everyday Athlete: 2M / 2F
Workouts will be released from Novemeber weekly in the run up to the event, although we will be keeping a few tricks up our sleeves.
Tickets: Early Bird - Live Monday Sep 16th at 19:00. General Sale Wednesday 12:00
Refunds: We are operating a No refund system. Any tickets re-sold must be communicated to the IFC team prior to the event and no later than 17NOV24.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Worst Hyrox Ever | 12 |
| 2 | Bit’a mullocking, nothing hectic | 16 |
| 3 | Strenght Shedders | 18 |
| 4 | The rebels | 22 |
| 5 | CFW Warriors | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Swift&theSeasoned | 10 |
| 2 | The Barbell Bunch | 12 |
| 3 | CrossFit Santry | 15 |
| 4 | Youth & Experience | 21 |
| 5 | Wolfhound Let It In | 25 |
Workouts
For Time:
M1+F1
16-12-8-4
Alternating Squat Cleans ( 60 / 42.5kg )
Synchro Toes to Bar
Into
FULL Team
30 Synchro Burpees over the bar. ( Worm Style ie. all athletes must be facing one direction.
Into
M2+F2
2-4-6-8
Synchro Thrusters (60/42.5KG)
Synchro Wall Walks
CAP 15 Mins
For Time:
A1+A1
3 Rounds
24 Bar Facing Burpees (Shared)
12 Synchro Knees to Chest
Into
A3+A4
3 Rounds
12 Synchro Bar Facing Burpees
6 Wall Walks (Shared)
CAP 10 Mins
RX
0:00 to 4:00
A1: 3 RM Weighted Pullup
4:00 to 5:00
Rest
5:00 to 8:00
A2: AMRAP3 Chest to Bar
8:00 to 9:00
Rest
9:00 to 13:00
A3: 3RM Front Squat
14:00 to 15:00
Rest
15:00 to 18:00
A4: AMRAP3 Front Squat (85/60KG)
CAP 18 Mins
Everyday Athlete
0:00 to 4:00
A1: 3 RM Bench Press
4:00 to 5:00
Rest
5:00 to 8:00
A2: AMRAP3 Bench Press (50/30KG)
8:00 to 9:00
Rest
9:00 to 13:00
A3: 3RM Back Squat
14:00 to 15:00
Rest
15:00 to 18:00
A4: AMRAP3 Back Squat (70/45KG)
CAP 18 Mins
2 Seperate Scored Events - Reps ( 2 x AMRAP) + Weight (2 x Lifts)
RX
0:00 to 4:00
A1: 3 RM Weighted Pullup
4:00 to 5:00
Rest
5:00 to 8:00
A2: AMRAP3 Chest to Bar
8:00 to 9:00
Rest
9:00 to 13:00
A3: 3RM Front Squat
14:00 to 15:00
Rest
15:00 to 18:00
A4: AMRAP3 Front Squat (85/60KG)
CAP 18 Mins
Everyday Athlete
0:00 to 4:00
A1: 3 RM Bench Press
4:00 to 5:00
Rest
5:00 to 8:00
A2: AMRAP3 Bench Press (50/30KG)
8:00 to 9:00
Rest
9:00 to 13:00
A3: 3RM Back Squat
14:00 to 15:00
Rest
15:00 to 18:00
A4: AMRAP3 Backt Squat (70/45KG)
CAP 18 Mins
2 Seperate Scored Events - Reps ( 2 x AMRAP) + Weight (2 x Lifts)
For Time:
M1+F1
200 Cal Air Runner (Shared)
M2+F2
200 Cal Echo Bike (Shared)
Every 3 Mins ALL Athletes
12 Synchro Stationary Plate Overhead Lunges (20/15/10/5kg Plate)
M1 + F1 must swap machines with M2 + F2 every 3 mins following the lunges.
CAP 15 Mins
For Time:
M1+F1
5 Rounds
250m Air Runner (Shared)
12 Synchro Wall Balls (9/6KG)
8 Synchro Dumbell Snatch (30/22.5KG)
M1+F1 both use the 10ft Target
Into
M2 + F2
5 Rounds
24 Cal Echo Bike
16 Synchro Wall Balls (9/6KG)
16 Synchro Dumbell Snatch (22.5/15KG)
M2 uses the 10ft Target & F2 uses the 9ft Target.
CAP 21 Mins
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Event Details
Closes: Nov 24, 2024
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