top of page
Saturday September 13
Registration Closes August 23!
What is the Thrive Throwdown?
This is a local 3-person team competition in Lynchburg Va.
Divisions: Scaled & RX - Same Sex FFF or MMM
Is this an all day competition?
No! We wanted to make this a shorter because we understand busy schedules. This means your team will finish all 4 workouts in 60 minutes (not counting your warm up time).
We will have an after party and our podium announcements at an outside venue later in the day.
Is this one long workout?
NO! The workout flow will be the following:
Workout 1 from 0:00 to 10:00 and have a 5 minute rest/transition
Workout 2 from 15:00-27:00 with a 3 minute rest/transition
Workout 3 from 30:00 to 42 with a 3 minute rest/transition
Workout 4 from 45 to 60.
EVENT 1
MINUTES 0:00-3:00
Each partner builds to a max unbroken touch-and-go Clean and Jerk
RX: 185/135, Scaled: 135/95
REST 2 MINUTES
MINUTES 5:00-10:00
Conga line style max reps clean and jerks as a team
MINUTES 10:00-15:00 REST AND TRANSITION
Flow: Video will be released prior to the event.
EVENT 2
MINUTES 0:00-12:00
AMRAP 12
RX
3-6-9-12...
Synchro Toes-to-Bar
3 Wall Walks after each round
Scaled
3-6-9-12...
Synchro Toes-above-Hips
3 Wall Walks (Open Scaled Style) after each round
MINUTES 12:00-15:00 REST AND TRANSITION
FLOW: Video will be released prior to the event
EVENT 3
FOR TIME (CAP 12)
RX
Row 150/100 Cal
*Trade our every 25/20 cals
Partner 1: Row
Partner 2: Double DB overhead hold 50/35 lbs per hand
Partner 3: Rest
Scaled
Row 150/100 Cal
*Trade our every 25/20 cals
Partner 1: Row
Partner 2: Double DB overhead hold 35/20 lbs per hand
Partner 3: Rest
Flow: Row goes to hold, hold to rest, rest goes to row
Dumbbells must remain above the head of the holder, otherwise the rower must stop.
EVENT 4
FOR TIME
RX
80/60 Cal Echo Bike
60 Box Jump Overs with Step Down 24/20"
40 KB Swings (American) 53/35 lbs
20 Alternating single KB box step ups 24/20"
Scaled
80/60 Cal Echo Bike
60 Box Step Overs 24/20"
40 KB Swings (American) 35/20 lbs
20 Alternating single KB box step ups to 24/20"
Flow: One person works at a time. First 3 movements are split as needed, but final movement (box step ups) are done by each person.
bottom of page