Onsite Competition for Teams

Event description

The Tri-Team Throwdown gives athletes who may be new to competitions an opportunity to challenge themselves and have a blast doing it with a partner!

Our 3-person, 2 male, 1 female team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!

The Wodproof Series Throwdown’s are suitable for athletes of all abilities, but all movments are intermediate level making it fully inclusive.

Whether you have been training for a few months or you are an experienced athlete, Wodproof throwdowns are a true test of fitness and grunt work.

If you get to the final there may be a few more advanced movements. However, we welcome all abilities.


On entry there will be a registration table for you to hand in your signed wavier. You will be given a number for your heat and a number for your station/lane.


The doors may be open and it could get cold so we recommend you bring something to keep warm in between WODs.

There will be refreshments available to buy all day including hot drinks and a healthy food stall selling lunch for part of the day.

There are shower, toilet and changing facilities available onsite and Sports massage available.


We do not charge for spectators so please feel free to bring as many friends and family as you like.


Parking will be onsite and is free of charge.

Other Relevant Information

Location – Llantrisant, Hepworth Park, Coedcae Lane, Pontyclun CF72 9DX.

Photography- Photos will be available our Facebook page within a couple of days of the event.

You may want to bring camping chairs to relax on in between WODs.

Change of athlete/details

Injuries can happen or a team member may not be able to compete on the day and we totally get that, but please be aware that we cannot offer a refund but You can substitute an athlete up until registration closes.

Scoring: For Weight: Heavier is Better

12 Min Window (Part A & B)


Part A: Each athlete chooses one exercise (cluster, snatch, or bear complex) each to perform a max lift. Athletes will have 1 male and one female bar. They can take as many attempts in the 12 minute window as they like. Only one athlete can lift at one time, but can lift in any order. The weight on the bar can move up and down. Once all three athletes are happy with their max lift total they can move on to part B. The quicker you complete part A the longer you will have for part B. Score is the total KG of all three lifts. 


Park B: In the remaining time max calories on the assault bike. You can swap athletes as many times as you like, in any order and for however many calories you choose. 


Part A & B are scored separately. 


Movement Standards:


Bear Complex:


• Power Clean

• Front Squat

• Push-Press

• Back Squat

• Push-Press


You can't put the barbell down until the round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round in the 4 minute window.




Each repetition starts from the ground, passes through a front squat, and finishes to a press with the athlete standing with the barbell locked out overhead. In the squat, the hip crease must be below the top of the knee. At the top of the rep, the elbows must be locked out and the barbell clearly in line with your head, shoulders, hips, and feet with knees fully extended. A power clean followed by a front squat is NOT permitted.




In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet in line with each other. A clean and jerk or hang snatch is not permitted.


Scoring: For Repetitions: More is Better

Park B: In the remaining time max calories on the assault bike. You can swap athletes as many times as you like, in any order and for however many calories you choose. 


Part A & B are scored separately. 


Scoring: For Repetitions: More is Better

Workout 2:


Hang Fire


12 Min AMRAP


Cash In: 30 Synchronised Down Ups




Max calorie row! Athlete A rows while athlete B performs a KB squat hold 24/16 in a below parallel squat and athlete C holds a farmer handle 50/32 in one hand. 


Once Athlete A has completed rowing their desired calories they must perform 5 burpees over the rower before rotating exercise. Athletes must not put down the farmers handle or KB until all 5 burpees have been completed. If athletes B or C put their equipment down while athlete A is still rowing, the athlete must stop rowing until both athlete B and C are back in position. 


Score is calories at the end of 12 minutes. 


Single arm farmers hold:


Farmers handle must be held in one hand and held by the side of hip with the arm straight and body in an extended position. You can not swap hands once the kettle bell has been picked up. But you can use a different arm the next time you come to that exercise. 


KB Squat Hold:


KB must be held in front of chest by the handles in a below parallel isometric squat hold. You can not rest your elbows on or inside your quads. Your arms are not permitted to be in contact with any other body part. 


Synchronised Down Ups:


From a standing position athletes lie face down with their hips and chest in contact with the floor. All athletes must be in this position at the same time then touch the top of head with both hands before standing. All athletes must be stood in full extension together before continuing to the next rep. 


Scoring: For Time: Slowest is Better

Workout 3:


Gone in 60!


For Time: 15 Min Time Cap


60 Power Clean / Deadlift (60 kg)

60 DB Alternating Lunge (22.5/15 kg)

60 Single Arm DB Push Press

60 Box Jump Overs

60 Ski Erg


This is a chipper workout in which you can complete the reps how you see fit however the first exercise males perform power cleans and the female perform deadlifts. This is 60 between you splitting how you like. Both count towards the total reps. The total workout score is your time or the reps if you don’t complete in the time cap. 


Movement Standards


Power Clean: 


This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.




This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.


DB Alternating Lunge: 


Each lunge begins with the dumbbell held above waste height, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. Then return to the start position. 


Single Arm DB Push Press:


DB starts in contact with your shoulder, ending with the arms and hips fully extended. You can use which ever arm you like. 


Ski Erg: 


Your choice of dampener setting. 


Box Jumps Overs:

24 Inch Male, 18 Inch Female. These can be performed as step up’s or two foot take off jumps. Both feet must make contact with the top of the box before exiting the other side. Extension of the hips is not required at the top of box.