Duo
Throwdown
One Day Competition
February 1, 2025
ComeThrow down
at the TFX Championship
Introducing the Duo Throwdown at the TFX Championship—a one day, three event competition designed for Intermediate, Rookie, and Community athletes. Debuting 2025.
If you missed out on qualifying, or are hoping to jump in for a 1 day experience, this is your chance to show up and throw down. Inspired by the TFX Throwdowns, put your fitness to the test in this newly constructed contest that will determine what team walks away as Duo Throwdown Champ. Talk about a good time!
WHEN: February 1st, 2025 from 10am-3pm at Williamson County Expo Center in Taylor, TX
There will be 6 Divisions for Duo Throwdown (Teams of 2 either MM or FF)
- Intermediate Male Team
- Intermediate Female Team
- Rookie Male Team
- Rookie Female Teams
- Community Male Team
- Community Female Teams
Registration to open November 13th! More details to come
Kids Division Registration Now Open!
Our Kids Division will be compete as individuals:
- Boys Under 8
- Girls Under 8
- Boys 8-10
- Girls 8-10
- Boys 11-13
- Girls 11-13
Registration to open November 13th! More details to come
Divisions
Girls Under 8 | Boys Under 8
Girls 9-10 | Boys 9-10
Girls 11-13 | Girls 11-13
KIDS Indy Throwdown at the Championship
Cost: $95
$45 from every registration will be donated to Mayhem Mission
Already Registered?
Pick Your Division
Decide What Division Fits Your Team:
Intermediate
All Intermediate athletes should be able to have completed all 2024 Open workouts RX and may have qualified for Quarterfinals.
An idea of minimum standards for the Intermediate Division
Snatch 135/95
Clean & Jerk 185/125
Skills: Bar Muscle Ups, C2B Pull Ups, Rope Climbs, Toes to Bars, Handstand Push Ups, & Double Unders
Rookie
This division was created to give athletes that are new to competing a chance to earn their spot. All Rookie athletes should be able to have completed MOST 2024 Open workouts RX but did not qualify for Quarterfinals.
An idea of minimum standards for the Rookie Division
Snatch 95/65
Clean & Jerk 135/95
Skills: Pull Ups, Toes to Bar, Wall Walks, & Double Unders
Community Division
This division is for the athlete that is looking to take on a new challenge and have some fun competing with friends but does not advance to the TFX competition in January. This division is a great fit for someone that wants to try out an online competition for the first time and support their community. The online qualifier is the community division’s competition!
An idea of standards for the Community Division
Jumping pull-ups with 6 inch distance from head to bar, Hand Release Push-Ups for HSPU scale
Intermediate Division
6 Min AMRAP
Buy In: 500m Row
2-4-6-8-10-etc
Chest to Bar Pull Ups
Burpee Box Jumps 24/20”
Workout Flow
This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. Then 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.
Score
Score for Event #1 will be the total number of repetitions completed in the 6 minutes.
Intermediate Division
For Total Reps in 7 Minutes:
30 Double Unders
9 Cleans 95/65
30 Double Unders
9 Cleans 135/85
30 Double Unders
9 Cleans 155/105
30 Double Unders
Max Effort Cleans 185/125
Workout Flow
Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will run out to their jump rope and complete 30 Double Unders. Once complete, they will move to their barbell and complete 9 Cleans, any style is permitted. They will then load their barbell to the next weight.
They will go back to their jump rope and complete 30 Double Unders and then complete 9 Cleans at the next weight. Once all 9 are complete, they will load their barbell with the next weight and then head to their jump rope to complete 30 more Double Unders. They will complete 9 more Cleans, load their final weight on the barbell, and then complete 30 more Double Unders. On their final weight for the Cleans, they will complete as many reps as possible at that weight until the 7 minutes is called.
Score
Score for this event is the total number of repetitions completed in the 7 minutes.
Intermediate Division
5 Minutes to Find
2 Rep Max Shoulder to Overhead
Workout Flow
Each athlete will have 5 minutes to find their 2RM Shoulder to Overhead. The barbell will be taken from the ground. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each athlete may make as many attempts as they would like. All 2 reps must be successfully completed before the athlete drops the bar. All 2 reps must be completed before the 5 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 5 minute clock beeps.
Score
Athlete’s score will be the load of their heaviest successful set.
Rookie
Rookie Division
6 Min AMRAP
Buy In: 500m Row
For Time:
2-4-6-8-10-etc
Pull Ups
Burpee Box Jumps 24/20”
Workout Flow
This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. Then 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.
Score
Score for Event #1 will be the total number of repetitions completed in the 6 minutes.
Rookie Division
For Total Reps in 7 Minutes:
30 Double Unders
9 Cleans 75/55
30 Double Unders
9 Cleans 95/65
30 Double Unders
9 Cleans 115/75
30 Double Unders
Max Effort Cleans 135/85
Workout Flow
Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will run out to their jump rope and complete 30 Double Unders. Once complete, they will move to their barbell and complete 9 Cleans, any style is permitted. They will then load their barbell to the next weight.
They will go back to their jump rope and complete 30 Double Unders and then complete 9 Cleans at the next weight. Once all 9 are complete, they will load their barbell with the next weight and then head to their jump rope to complete 30 more Double Unders. They will complete 9 more Cleans, load their final weight on the barbell, and then complete 30 more Double Unders. On their final weight for the Cleans, they will complete as many reps as possible at that weight until the 7 minutes is called.
Score
Score for this event is the total number of repetitions completed in the 7 minutes.
Rookie Division
5 Minutes to Find
2 Rep Max Shoulder to Overhead
Workout Flow
Each athlete will have 5 minutes to find their 2RM Shoulder to Overhead. The barbell will be taken from the ground. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each athlete may make as many attempts as they would like. All 2 reps must be successfully completed before the athlete drops the bar. All 2 reps must be completed before the 5 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 5 minute clock beeps.
Score
Athlete’s score will be the load of their heaviest successful set.
Under 8 Kids
Under 8 Kids Division
6 Min AMRAP
Buy In: 200m Row
2-4-6-8-10…etc
Hanging Knee Raises
Burpee to Plate
Workout Flow
This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. Then 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.
Score
Score for Event #1 will be the total number of repetitions completed in the 6 minutes.
Under 8 Kids Division
5 Rounds:
50 Single Unders
18 Alternating DB Snatch 5#
*7 Min cap
Workout Flow
This is a 5 round workout. Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will head to their jump ropes to complete 50 Single Unders. Once complete, they will head to their dumbbell and complete 18 Alternating Dumbbell Snatches. They will continue in this fashion for a total of 5 Rounds. Once the last DB snatch is complete time will be called. There is a 7 minute time cap on this workout.
Score
Score on this event will be the total time it takes to complete the event or the number of repetitions completed in the 7 minutes.
Under 8 Kids Division
5 Min AMRAP
5 Shuttle Runs
5R/5L DB Push Press 5#
15 DB Goblet Squats 5#
Workout Flow
This workout is a 5 minute AMRAP of 5 Shuttle Runs, followed by 5 Right Arm DB Push Press then 5 on their left arm, followed by 15 DB Goblet Squats. Then they will continue in this fashion until the 5 minute time cap is called.
Score
Score for Event #3 will be the total number of repetitions completed in the 5 minutes.
Kids 8-10
Kids 8-10 Division
6 Min AMRAP
Buy In: 200m Row
2-4-6-8-10…etc
Hanging Knee Raises
Burpee to Plate
Workout Flow
This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. Then 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.
Score
Score for Event #1 will be the total number of repetitions completed in the 6 minutes.
Kids 8-10 Division
5 Rounds:
50 Single Unders
18 Alternating DB Snatch 10#
*7 Min cap
Workout Flow
This is a 5 round workout. Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will head to their jump ropes to complete 50 Single Unders. Once complete, they will head to their dumbbell and complete 18 Alternating Dumbbell Snatches. They will continue in this fashion for a total of 5 Rounds. Once the last DB snatch is complete time will be called. There is a 7 minute time cap on this workout.
Score
Score on this event will be the total time it takes to complete the event or the number of repetitions completed in the 7 minutes.
Kids 8-10 Division
5 Min AMRAP
5 Shuttle Runs
5R/5L DB Push Press 10#
15 DB Goblet Squats 10#
Workout Flow
This workout is a 5 minute AMRAP of 5 Shuttle Runs, followed by 5 Right Arm DB Push Press then 5 on their left arm, followed by 15 DB Goblet Squats. Then they will continue in this fashion until the 5 minute time cap is called.
Score
Score for Event #3 will be the total number of repetitions completed in the 5 minutes.
Kids 11-13
Kids 11-13 Division
6 Min AMRAP
Buy In: 400m Row
2-4-6-8-10…etc
Hanging Knee Raises
Burpee to Plate
Workout Flow
This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.
All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.
Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. Then 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.
Score
Score for Event #1 will be the total number of repetitions completed in the 6 minutes.
Kids 11-13 Division
5 Rounds:
50 Single Unders
18 Alternating DB Snatch 10#
*7 Min cap
Workout Flow
This is a 5 round workout. Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will head to their jump ropes to complete 50 Single Unders. Once complete, they will head to their dumbbell and complete 18 Alternating Dumbbell Snatches. They will continue in this fashion for a total of 5 Rounds. Once the last DB snatch is complete time will be called. There is a 7 minute time cap on this workout.
Score
Score on this event will be the total time it takes to complete the event or the number of repetitions completed in the 7 minutes.
Kids 11-13 Division
5 Min AMRAP
5 Shuttle Runs
5R/5L DB Push Press 10#
15 DB Goblet Squats 15#
Workout Flow
This workout is a 5 minute AMRAP of 5 Shuttle Runs, followed by 5 Right Arm DB Push Press then 5 on their left arm, followed by 15 DB Goblet Squats. Then they will continue in this fashion until the 5 minute time cap is called.
Score
Score for Event #3 will be the total number of repetitions completed in the 5 minutes.
