IFC - The Winter Throwdown
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 25th 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: Live Tuesday 03 Oct at 19:00
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 17NOV23.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | New shoes! | 4 |
| 2 | Hakuna Masquata | 11 |
| 3 | The Pro-Seccos | 14 |
| 4 | BASE | 15 |
| 5 | WOD now, wine later. | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Grandpa's Day Out | 6 |
| 2 | CROSSFIT P.M.I | 7 |
| 3 | Niks Bitchez | 8 |
| 4 | Wod were we thinkin | 13 |
| 5 | Curragower | 13 |
Workouts
For Time:
42 Synchro Dumbell Snatches (All 4 Athletes)
42 Synchro Squats (All 4 Athletes) **See Notes
168 Cal Erg (Shared 84 Cal Ski & 84 Cal Row)
into
30 Synchro Dumbell Snatches (All 4 Athletes)
30 Synchro Squats (All 4 Athletes) **See Notes
120 Cal Erg (Shared 60 Cal Ski & 60 Cal Row)
into
18 Synchro Dumbell Snatches (All 4 Athletes)
18 Synchro Squats (All 4 Athletes) **See Notes
72 Cal Erg (Shared 36 Cal Ski & 36 Cal Row)
CAP 24 Mins
Squats: 1 x Male & 1 x Female athlete must hold a dumbell in the goblet squat position, while the other pair adopt an air squat movement. The Team may swap as they see fit once it is a M/F Pair.
For Time.
50 Synchro Wall Balls (9/6kg) - M/F Pair 1
50 Synchro Ab Mat Situps - M/F Pair 1
50 Synchro Wall Balls (9/6Kg) - M/F Pair 2
50 Synchro hanging knee raises - M/F Pair 2
into
25 Synchro Hang Power Cleans (40/25kg) - M/F Pair 1
25 Synchro Shoulder to Overhead (40/25kg) - M/F Pair 1
25 Synchro Deadlifts (40/25kg) - M/F Pair 2
25 Synchro Thrusters (40/25kg) - M/F Pair 2
into
50 Cal Echo Bike (Shared) - M/F Pair 1
50 Burpee Box Jump Overs - M/F Pair 2
CAP 17 Mins
Burpee Box Jump Overs - Box is set at 20 inch, either jump or step up is accepted.
For Max Load:
Athlete 1: 3RM Front Squat
Athlete 2: 3RM Bench Press
Athlete 3: 3RM Front Squat
Athlete 4: 3RM Bench Press
CAP 24 Mins
Lifts may be assigned to any athlete.
Flow: Female Athletes 1 and 2 must complete their final lifts before male athletes may proceed. Time may be divided however the team see fit.
3 Rounds For Time:
30 Synchro Wall Balls (9/6Kg)
20 Synchro DB Snatches (22.5/15)
10 Synchro Burpee Box Jump over (24/20)
then
24 Cal Bike Erg (Shared)
24 Cal Row (Shared)
24 Cal Ski (Shared)
CAP 21 Mins
FLOW
M/F Pair 1
30 Synchro Wall Balls (9/6Kg)
20 Synchro DB Snatches (22.5/15)
10 Synchro Burpee Box Jump over (24/20)
into
24 Cal Bike Erg (Shared)
24 Cal Row (Shared)
24 Cal Ski (Shared)
M/F Pair 2
24 Cal Bike Erg (Shared)
24 Cal Row (Shared)
24 Cal Ski (Shared)
into
30 Synchro Wall Balls (9/6Kg)
20 Synchro DB Snatches (22.5/15)
10 Synchro Burpee Box Jump over (24/20)
One Full Round of work is accredited when both athlete pair complete both sections of work.
For Time.
16 Synchro Deadlifts (140KG) All athletes
30 HSPU (Shared M/F Pair 1)
20/16 Cal Echo Bike (M/F Pair 2 Each)
into
16 Synchro Deadlifts (140KG) All athletes
30 Chest to Bar (Shared M/F Pair 1)
20/16 Cal Echo Bike (M/F Pair 2 Each)
into
16 Synchro Deadlifts (140KG) All athletes
15 Bar Muscle Ups (Shared M/F Pair 1)
20/16 Cal Echo Bike (M/F Pair 2 Each)
into
16 Synchro Deadlifts (140KG) All athletes
CAP 10 Mins
Notes:
HSPU - One athlete works while the other holds a HS Hold Against the wall.
Chest to Bar - One athlete works while the other holds a dead hang.
Deadlifts - Bars are cross loaded with 50kg on one side and 70kg on the other. One M/F pair per bar.
For Max Load:
Athlete 1: 3RM Overhead Squat
Athlete 2: 3RM Shoulder to Overhead (Any Variation)
Athlete 3: 3RM Front Squat
Athlete 4: 3RM Bench Press
CAP 24 Mins
Lifts may be assigned to any athlete.
Flow: Female Athletes 1 and 2 must complete their final lifts before male athletes may proceed. Time may be divided however the team see fit.
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Event Details
Closes: Nov 22, 2023
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