On 23, 24 and 25 June, the Saint-Quentin en Yvelines velodrome will host the grand final of the French Throwdown 2023, celebrating its 10th anniversary.
The competition will feature a number of elite athletes, including Romain Fellonneau, Victor Hoffer, Kealan Henry, Giorgos Karavis, Enrico Zenoni, Karin Frey, Ella Wunger, Metty Greneron and Elena Carratala.
The event develops on 3 floors, two outdoors and one indoors in the velodrome. Stands selling clothing, dietary supplements and equipment are located on site. For its 10th year, the French Throwdown is also offering a range of spectator activities.
The program includes weightlifting, gymnastics, WOD, ergo skills (row, ski) classes and development workshops (some places still available!).
While waiting for the start of the competition, the organizers have all the WODs of the weekend have already been revealed: there is something for all tastes.
Let's find out together!
Index
WOD French Throwdown 2023
DAY 1 – WOD 1
Individual elite
for time
10 Rounds
10 Sumo Deadlifts High Pull (50-35kg)
10 Handstand Push-ups
5 Bar Muscle-ups
TC : 15'
------
Elite teams
for time
M1/F1
100 pull ups
70 strict hspu
M2/F2
100HSPU
80C2B
THEN M1/F1/M2/F2
40 bar mU
CT: 13'
DAY 1 – WOD 2
Individual Elite
for time
42/38 cal echo bike
30 box jump overs
18 front squats
100-70kg
TC : 8'
----------
Elite teams
for time
Each team member must complete:
12/9/6
Front Squats (100/70kg)
Box Jump over
Then
21/18 echo bikes F1/M1/F2/M2
DAY 1 – WOD 3
Individual elite
for time
5k runs
-----
Elite teams
for time
1k run together
50 push press worms
1k run together
30 worm cleans/press
1k run together
TC : 27'
DAY 2 – WOD 4
Individual elite
for time
40-30-20-10
kb shoulder to overhead 24-16kg
12 burpees double jumps over parallettes
TC : 10'
____________________
Elite teams
for time
40m handstand walk
(10m each)
60 synchro kb hang snatches
(30/30) 24-16kg
40m handstand walk
(10m each)
60 synchro kb hang snatches
(30/30) 24-16kg
40m handstand walk
(10m each)
60 synchro oh kb lunges 24-16kg
CT: 16 mins
DAY 2 – WOD 5 & 6
Two workouts in a row: the first consists of a row for time race of 1.000m for men and 800m for women, in a maximum time of 4 minutes.
Then, 3 rounds for time, of three movements, one of which with external load.
for time
1000M/800M rows E5
CT 4MIN
Then
3 ROUNDS
3 ROPE CLIMBS
15 DOUBLE DB HANG SNATCHES (30-22,5KG)
20
CT : 14 MIN
____________________
Elite teams
M1-F1/M2-F2
for time
6 ROUNDS
12 synchro double db cleans/jerks
(30-22,5 kg)
12 synchro t2b
4 rope climbs to share
CT : 12 MIN
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DAY 2 – WOD 7
Elite individual
for time
40m sandbag lengths
30 sandbag squats
20 sandbags to shoulders
300 double unders
20 sandbags to shoulders
30 sandbag squats
40m sandbag lengths
(70-50kg)
CT : 17 MIN
____________________
Elite teams
M1/F1
60 SYNCHRO SANDBAG SQUATS
THEN
M2/F2 600M SKIERG – M1/F1 SANDBAG HOLD
M1/F1 600M SKIERG – M2/F2 SANDBAG HOLD
THEN
M2/F2
60 SYNCHRO SANDBAG SQUATS
(70-50KG)
CT : 12 MIN
DAY 3 – WOD 8
Individual elite
Event with two scores: A and B!
For Time
0-3 ′
- A) MAX TIME L-SIT
1' REST
- B) 3 ROUNDS
15/10 CAL SKIERG
20M FORWARD HANDSTAND WALK
20M SANDBAG BEAR HUG CARRY (70-50KG)
10M BACKWARD HANDSTAND WALK
------------
Elite teams
For Time
Each member needs to complete
100 double unders
20 sandbags to shoulders
15 burpees over the sandbag double jumps
M1/F1/M2/F2
TC : 15'
DAY 3 – WOD 9
Individual elite
SPEED LADDER
Snatch
Clean/Jerk
CT : 2 MIN
--------------
Elite teams
2 '
2 attempted cluster complex
complex :
1 deadlifts
1 hang clean
1 hang cluster
F1/F2/M1/M2
CT : 10 MIN