TFX Throwdown Workouts
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The TFX Throwdown is just weeks away! Find your host and get ready to push yourself to the limits.
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Individual
RX
Event #1/2
RX Division
For Max Cals:
0:00 – 4:00: P1 Rows for Cals
4:00 – 8:00: P2 Rows for Cals
8:00 – 12:00: P3 Rows for Cals
While 2 Teammates
12 Min AMRAP:
10 Synchro Alt. DB Snatches 50/35
35 Double Unders *while teammate Ring Support Holds
Workout Flow
This will be a 2 scored event. Event #1 is a 12 minute max calories on the rower and Event #2 is a 12 minute AMRAP.
This workout starts with 1 athlete starting on the rower and the remaining 2 athletes starting on the start pad. The rowers will be set to count up in calories.
At the call of 3-2-1 Go, Athlete 1 will start rowing from 0:00 – 4:00 minutes for max calories. Every athlete must remain seated, holding their handle until their time is complete.
While Athlete 1 is on the rower, Athlete 2 & 3 will start on the AMRAP. They will complete 10 Synchro Alternating DB Snatches. Once complete, they will move to complete 35 Double Unders while the other athlete holds a ring support hold. No Double Unders will be counted until the athlete is in a support hold position. The 2 athletes may switch between the DU and Ring Support Hold whenever they would like.
Once all 35 DU are completed, they will move back to their dumbbells to start another round. They will keep repeating in this fashion for 4 minutes total, (0:00 – 4:00).
As soon as the clock hits 4 minutes, Athlete 1 will come off the rower and switch with Athlete 2. From 4:00 – 8:00, Athlete 2 will row for max calories while Athlete 1 & Athlete 3 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
As soon as the clock hits 8 minutes, Athlete 2 will come off the rower and switch with Athlete 3. From 8:00 – 12:00, Athlete 3 will row for max calories while Athlete 1 & Athlete 2 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
Once the clock hits 12 minutes the workout is complete.
Score for Event #1 will be the total number of calories completed in the 12 minutes and Score for Event #2 will be the total number of repetitions completed in the 12 minutes.
Event #3
RX Division
For Max Weight:
0:00 – 5:00: Find 1RM Bench Press
5:00 – 10:00: Find 1RM Clean
Workout Flow
In 10 Minutes, all 3 teammates will find their 1RM Bench Press and 1RM Clean. Each team will have a rack and a bench for the Bench Press and will take the bar from the ground on the clean.
All teams start on their designated start mat. At the call of 3-2-1 Go, each team will move to their bench press station. All teams have from 0:00 – 5:00 for each teammate to find their 1RM Bench Press. While 1 teammate lifts, the other teammate spots and the other teammate rests in the designated area. Teammates may help each other with adding or taking off weight from the bar. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete racks the bar.
All 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.
As soon as 5 minutes hits, the team will move to find their 1RM Clean.
A Squat Clean, Power Clean, or Split Clean is allowed on the Clean. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All reps must be completed before the 10 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 10 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful lift for the Bench and the Clean.
Event #3 is the team’s sum of each athletes’ heaviest lift for both movements
There will be no tiebreak for this event.
Event #4
RX Division
For Time:
20 Synchro Front Squats M: 165&135 & F: 115&95 (2 working, 1 resting)
20 Synchro Lateral Burpee Over Bar (2 working, 1 resting)
20/20/20 Toes to Bar (1 working, 2 resting)
15 Synchro Front Squats
15 Synchro Lateral Burpee Over Bar
15/15/15 Pull Ups
10 Synchro Front Squats
10 Synchro Lateral Burpee Over Bar
10/10/10 Chest to Bar Pull Ups
5 Synchro Front Squats
5 Synchro Lateral Burpee Over Bar
5/5/5 Bar Muscle Ups
*10 Minute Time Cap
Workout Flow
All teams will start on the start pad. At the call of 3-2-1 Go, 2 athletes will run out to their barbells and complete 20 Synchro Front Squats while 1 athlete rests. Teams may switch out athletes at any time. Once all 20 are complete, the team will move to 20 Synchro Lateral Burpee Over Bars with 2 athletes working and 1 athlete resting. Teams may switch out athletes at any time.
Once all 20 reps are completed, Athlete 1 will complete 20 Toes to Bar. They must complete all 20 reps before switching. Once all 20 Toes to Bar are complete, they will tag Athlete 2, who will complete their 20 reps. Once Athlete 2 completes all 20, they will tag Athlete 3 to complete their 20 reps.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 15 Synchro Front Squats and 15 Synchro Burpee Over Bar. Once all 15 reps are complete, Athlete 1 will move to the pull up bar to complete 15 Pull Ups. Then Athlete 2 does 15 Pull Ups, followed by Athlete 3 completing 15 Pull Ups.
Once all the Pull Up reps are completed, the team will move back to the bar to complete 10 Synchro Front Squats and 10 Synchro Burpee Over Bar. Once all 10 reps are complete, Athlete 1 will move to the pull up bar to complete 10 Chest to Bar Pull Ups. Then Athlete 2 does 10 C2B, followed by Athlete 3 completing 10 C2B.
Once all the Chest to Bar Pull Up reps are completed, the team will move back to the bar to complete 5 Synchro Front Squats and 5 Synchro Burpee Over Bar. Once all 5 reps are complete, Athlete 1 will move to the pull up bar to complete 5 Bar Muscle Ups. Then Athlete 2 does 5 Bar MU, followed by Athlete 3 completing 5 Bar MU.
Once all reps are complete the team will sprint to the finish pad where time will be called.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
Intermediate
Event #1/2
Intermediate Division
For Max Cals:
0:00 – 4:00: P1 Rows for Cals
4:00 – 8:00: P2 Rows for Cals
8:00 – 12:00: P3 Rows for Cals
While 2 Teammates
12 Min AMRAP:
10 Synchro Alt. DB Snatches 40/25
35 Double Unders *while teammate Ring Support Holds
Workout Flow
This will be a 2 scored event. Event #1 is a 12 minute max calories on the rower and Event #2 is a 12 minute AMRAP.
This workout starts with 1 athlete starting on the rower and the remaining 2 athletes starting on the start pad. The rowers will be set to count up in calories.
At the call of 3-2-1 Go, Athlete 1 will start rowing from 0:00 – 4:00 minutes for max calories. Every athlete must remain seated, holding their handle until their time is complete.
While Athlete 1 is on the rower, Athlete 2 & 3 will start on the AMRAP. They will complete 10 Synchro Alternating DB Snatches. Once complete, they will move to complete 35 Double Unders while the other athlete holds a ring support hold. No Double Unders will be counted until the athlete is in a support hold position. The 2 athletes may switch between the DU and Ring Support Hold whenever they would like.
Once all 35 DU are completed, they will move back to their dumbbells to start another round. They will keep repeating in this fashion for 4 minutes total, (0:00 – 4:00).
As soon as the clock hits 4 minutes, Athlete 1 will come off the rower and switch with Athlete 2. From 4:00 – 8:00, Athlete 2 will row for max calories while Athlete 1 & Athlete 3 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
As soon as the clock hits 8 minutes, Athlete 2 will come off the rower and switch with Athlete 3. From 8:00 – 12:00, Athlete 3 will row for max calories while Athlete 1 & Athlete 2 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
Once the clock hits 12 minutes the workout is complete.
Score for Event #1 will be the total number of calories completed in the 12 minutes and Score for Event #2 will be the total number of repetitions completed in the 12 minutes.
Event #3
Intermediate Division
For Max Weight:
0:00 – 5:00: Find 1RM Bench Press
5:00 – 10:00: Find 1RM Clean
Workout Flow
In 10 Minutes, all 3 teammates will find their 1RM Bench Press and 1RM Clean. Each team will have a rack and a bench for the Bench Press and will take the bar from the ground on the clean.
All teams start on their designated start mat. At the call of 3-2-1 Go, each team will move to their bench press station. All teams have from 0:00 – 5:00 for each teammate to find their 1RM Bench Press. While 1 teammate lifts, the other teammate spots and the other teammate rests in the designated area. Teammates may help each other with adding or taking off weight from the bar. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete racks the bar.
All 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.
As soon as 5 minutes hits, the team will move to find their 1RM Clean.
A Squat Clean, Power Clean, or Split Clean is allowed on the Clean. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All reps must be completed before the 10 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 10 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful lift for the Bench and the Clean.
Event #3 is the team’s sum of each athletes’ heaviest lift for both movements
There will be no tiebreak for this event.
Event #4
Intermediate Division
For Time:
20 Synchro Front Squats M: 135&115 & F: 95&80 (2 working, 1 resting)
20 Synchro Lateral Burpee Over Bar (2 working, 1 resting)
30 Toes to Bar (1 working, 2 resting)
15 Synchro Front Squats
15 Synchro Lateral Burpee Over Bar
30 Toes to Bar
10 Synchro Front Squats
10 Synchro Lateral Burpee Over Bar
20 Chest to Bar Pull Ups
5 Synchro Front Squats
5 Synchro Lateral Burpee Over Bar
20 Chest to Bar Pull Ups
*10 Minute Time Cap
Workout Flow
All teams will start on the start pad. At the call of 3-2-1 Go, 2 athletes will run out to their barbells and complete 20 Synchro Front Squats while 1 athlete rests. Teams may switch out athletes at any time. Once all 20 are complete, the team will move to 20 Synchro Lateral Burpee Over Bars with 2 athletes working and 1 athlete resting. Teams may switch out athletes at any time.
Once all 20 reps are completed, the team will move to the pull up bar to collectively complete 30 Toes to Bar. One athlete will work while the other 2 athletes rest. Teams may switch out athletes at any time.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 15 Synchro Front Squats and 15 Synchro Burpee Over Bar. Once all 15 reps are complete, the team will move to the pull up bar to collectively complete 30 Toes to Bar.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 10 Synchro Front Squats and 10 Synchro Burpee Over Bar. Once all 10 reps are complete, the team will move to the pull up bar to collectively complete 20 Chest to Bar Pull Ups.
Once all the Pull Up reps are completed, the team will move back to the bar to complete 5 Synchro Front Squats and 5 Synchro Burpee Over Bar. Once all 5 reps are complete, the team will move to the pull up bar to collectively complete 20 Chest to Bar Pull Ups.
Once all reps are complete the team will sprint to the finish pad where time will be called.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
rookie
Event #1
Rookie Division
For Max Cals:
0:00 – 4:00: P1 Rows for Cals
4:00 – 8:00: P2 Rows for Cals
8:00 – 12:00: P3 Rows for Cals
While 2 Teammates
12 Min AMRAP:
10 Synchro Alt. DB Snatches 35/20
35 Single Unders *while teammate Ring Support Holds
Workout Flow
This will be a 2 scored event. Event #1 is a 12 minute max calories on the rower and Event #2 is a 12 minute AMRAP.
This workout starts with 1 athlete starting on the rower and the remaining 2 athletes starting on the start pad. The rowers will be set to count up in calories.
At the call of 3-2-1 Go, Athlete 1 will start rowing from 0:00 – 4:00 minutes for max calories. Every athlete must remain seated, holding their handle until their time is complete.
While Athlete 1 is on the rower, Athlete 2 & 3 will start on the AMRAP. They will complete 10 Synchro Alternating DB Snatches. Once complete, they will move to complete 35 Double Unders while the other athlete holds a ring support hold. No Double Unders will be counted until the athlete is in a support hold position. The 2 athletes may switch between the DU and Ring Support Hold whenever they would like.
Once all 35 DU are completed, they will move back to their dumbbells to start another round. They will keep repeating in this fashion for 4 minutes total, (0:00 – 4:00).
As soon as the clock hits 4 minutes, Athlete 1 will come off the rower and switch with Athlete 2. From 4:00 – 8:00, Athlete 2 will row for max calories while Athlete 1 & Athlete 3 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
As soon as the clock hits 8 minutes, Athlete 2 will come off the rower and switch with Athlete 3. From 8:00 – 12:00, Athlete 3 will row for max calories while Athlete 1 & Athlete 2 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
Once the clock hits 12 minutes the workout is complete.
Score for Event #1 will be the total number of calories completed in the 12 minutes and Score for Event #2 will be the total number of repetitions completed in the 12 minutes.
Event #3
Rookie Division
For Max Weight:
0:00 – 5:00: Find 1RM Bench Press
5:00 – 10:00: Find 1RM Clean
Workout Flow
In 10 Minutes, all 3 teammates will find their 1RM Bench Press and 1RM Clean. Each team will have a rack and a bench for the Bench Press and will take the bar from the ground on the clean.
All teams start on their designated start mat. At the call of 3-2-1 Go, each team will move to their bench press station. All teams have from 0:00 – 5:00 for each teammate to find their 1RM Bench Press. While 1 teammate lifts, the other teammate spots and the other teammate rests in the designated area.
Teammates may help each other with adding or taking off weight from the bar. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete racks the bar.
All 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.
As soon as 5 minutes hits, the team will move to find their 1RM Clean.
A Squat Clean, Power Clean, or Split Clean is allowed on the Clean. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All reps must be completed before the 10 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 10 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful lift for the Bench and the Clean.
Event #3 is the team’s sum of each athletes’ heaviest lift for both movements
There will be no tiebreak for this event.
Event #4
Rookie Division
For Time:
20 Synchro Front Squats M: 115&95 & F: 80&65 (2 working, 1 resting)
20 Synchro Lateral Burpee Over Bar (2 working, 1 resting)
20 Toes to Bar (1 working, 2 resting)
15 Synchro Front Squats
15 Synchro Lateral Burpee Over Bar
20 Toes to Bar
10 Synchro Front Squats
10 Synchro Lateral Burpee Over Bar
20 Pull Ups
5 Synchro Front Squats
5 Synchro Lateral Burpee Over Bar
20 Pull Ups
*10 Minute Time Cap
Workout Flow
All teams will start on the start pad. At the call of 3-2-1 Go, 2 athletes will run out to their barbells and complete 20 Synchro Front Squats while 1 athlete rests. Teams may switch out athletes at any time. Once all 20 are complete, the team will move to 20 Synchro Lateral Burpee Over Bars with 2 athletes working and 1 athlete resting. Teams may switch out athletes at any time.
Once all 20 reps are completed, the team will move to the pull up bar to collectively complete 20 Toes to Bar. One athlete will work while the other 2 athletes rest. Teams may switch out athletes at any time.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 15 Synchro Front Squats and 15 Synchro Burpee Over Bar. Once all 15 reps are complete, the team will move to the pull up bar to collectively complete 20 Toes to Bar.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 10 Synchro Front Squats and 10 Synchro Burpee Over Bar. Once all 10 reps are complete, the team will move to the pull up bar to collectively complete 20 Pull Ups.
Once all the Pull Up reps are completed, the team will move back to the bar to complete 5 Synchro Front Squats and 5 Synchro Burpee Over Bar. Once all 5 reps are complete, the team will move to the pull up bar to collectively complete 20 Pull Ups.
Once all reps are complete the team will sprint to the finish pad where time will be called.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
masters
Event #1/2
Masters Divisions
For Max Cals:
0:00 – 4:00: P1 Rows for Cals
4:00 – 8:00: P2 Rows for Cals
8:00 – 12:00: P3 Rows for Cals
While 2 Teammates
12 Min AMRAP:
10 Synchro Alt. DB Snatches 40/25
35 Double Unders *while teammate Ring Support Holds
Workout Flow
This will be a 2 scored event. Event #1 is a 12 minute max calories on the rower and Event #2 is a 12 minute AMRAP.
This workout starts with 1 athlete starting on the rower and the remaining 2 athletes starting on the start pad. The rowers will be set to count up in calories.
At the call of 3-2-1 Go, Athlete 1 will start rowing from 0:00 – 4:00 minutes for max calories. Every athlete must remain seated, holding their handle until their time is complete.
While Athlete 1 is on the rower, Athlete 2 & 3 will start on the AMRAP. They will complete 10 Synchro Alternating DB Snatches. Once complete, they will move to complete 35 Double Unders while the other athlete holds a ring support hold. No Double Unders will be counted until the athlete is in a support hold position. The 2 athletes may switch between the DU and Ring Support Hold whenever they would like.
Once all 35 DU are completed, they will move back to their dumbbells to start another round. They will keep repeating in this fashion for 4 minutes total, (0:00 – 4:00).
As soon as the clock hits 4 minutes, Athlete 1 will come off the rower and switch with Athlete 2. From 4:00 – 8:00, Athlete 2 will row for max calories while Athlete 1 & Athlete 3 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
As soon as the clock hits 8 minutes, Athlete 2 will come off the rower and switch with Athlete 3. From 8:00 – 12:00, Athlete 3 will row for max calories while Athlete 1 & Athlete 2 work on the Synchro DB Snatches and 35 Double Unders. They will start right where they left off on the AMRAP.
Once the clock hits 12 minutes the workout is complete.
Score for Event #1 will be the total number of calories completed in the 12 minutes and Score for Event #2 will be the total number of repetitions completed in the 12 minutes.
Event #3
Masters Divisions
For Max Weight:
0:00 – 5:00: Find 1RM Bench Press
5:00 – 10:00: Find 1RM Clean
Workout Flow
In 10 Minutes, all 3 teammates will find their 1RM Bench Press and 1RM Clean. Each team will have a rack and a bench for the Bench Press and will take the bar from the ground on the clean.
All teams start on their designated start mat. At the call of 3-2-1 Go, each team will move to their bench press station. All teams have from 0:00 – 5:00 for each teammate to find their 1RM Bench Press. While 1 teammate lifts, the other teammate spots and the other teammate rests in the designated area.
Teammates may help each other with adding or taking off weight from the bar. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete racks the bar.
All 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.
As soon as 5 minutes hits, the team will move to find their 1RM Clean.
A Squat Clean, Power Clean, or Split Clean is allowed on the Clean. Each teammate may make as many attempts as they would like. The rep must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All reps must be completed before the 10 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 10 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful lift for the Bench and the Clean.
Event #3 is the team’s sum of each athletes’ heaviest lift for both movements
There will be no tiebreak for this event.
Event #4
Masters Divisions
For Time:
20 Synchro Front Squats M: 135&115 & F: 95&80 (2 working, 1 resting)
20 Synchro Lateral Burpee Over Bar (2 working, 1 resting)
40 Toes to Bar (1 working, 2 resting)
15 Synchro Front Squats
15 Synchro Lateral Burpee Over Bar
30 Pull Ups
10 Synchro Front Squats
10 Synchro Lateral Burpee Over Bar
20 Chest to Bar Pull Ups
5 Synchro Front Squats
5 Synchro Lateral Burpee Over Bar
10 Bar Muscle Ups
*10 Minute Time Cap
Workout Flow
All teams will start on the start pad. At the call of 3-2-1 Go, 2 athletes will run out to their barbells and complete 20 Synchro Front Squats while 1 athlete rests. Teams may switch out athletes at any time. Once all 20 are complete, the team will move to 20 Synchro Lateral Burpee Over Bars with 2 athletes working and 1 athlete resting. Teams may switch out athletes at any time.
Once all 20 reps are completed, the team will move to the pull up bar to collectively complete 40 Toes to Bar. One athlete will work while the other 2 athletes rest. Teams may switch out athletes at any time.
Once all the Toes to Bar reps are completed, the team will move back to the bar to complete 15 Synchro Front Squats and 15 Synchro Burpee Over Bar. Once all 15 reps are complete, the team will move to the pull up bar to collectively complete 30 Pull Ups.
Once all the Pull Up reps are completed, the team will move back to the bar to complete 10 Synchro Front Squats and 10 Synchro Burpee Over Bar. Once all 10 reps are complete, the team will move to the pull up bar to collectively complete 20 Chest to Bar Pull Ups.
Once all the Chest to Bar Pull Up reps are completed, the team will move back to the bar to complete 5 Synchro Front Squats and 5 Synchro Burpee Over Bar. Once all 5 reps are complete, the team will move to the pull up bar to collectively complete 10 Bar Muscle Ups.
Once all reps are complete the team will sprint to the finish pad where time will be called.
Score for Event #4 will be the total time it takes to complete the event or the number of repetitions completed in the 10 minutes.
