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Pump-King Throwdown Workouts

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Here is all of the information you need to know about the upcoming Pump-King Throwdown!

Competition will kickoff promptly at 9am. (Heats will be released soon!)

Volunteer Check in – 8:15

Athlete Check in – 8am – 8:30am

First Heat – 9am

Workouts will be:

WOD 1:  Squat Ladder

Athletes will have :45 seconds to accumulate as many reps as possible at each barbell, both athletes may assist in plate changes.

Athletes will receive points in the following way 3 points for OH Squats, 2 points for Front Squats, 1 point for Back Squats.

Scaled athletes will start the workout and teams will have :30 to change plates for the Rx athlete before their first minute of work starts. Modified Athlete will do all of their squats, then RX athletes will go.


M Scaled: 95, 115, 135, 155, 175

M Rx: 135, 155, 185, 205, 225

W Scaled: 65, 85, 105, 115, 125

W Rx: 85, 105, 125, 145, 165

WOD 2:  Deadlift & Pull Up AMRAP

12 min AMRAP

4/8 Sumo Deadlift @205/125

4 Inverted Row/C2B Pull Ups

Weight will remain the same for both RX and Modified athletes, reps will be higher for RX. Inverted rows will look like a ring row but be done on the kid’s pull up bars.

WOD 3:  6 Mile Assault Bike

Complete 6 miles on the Assault Bike, athletes must switch every 3 minutes.

Cap 20 min

Post Competition Chili Cookoff / Fall Themed Bake-off 2pm 

There has been some talk around the gym about who makes the best chili and who makes the best desserts. Well, here is your chance to prove that YOU are the best!

You get to choose to participate in either (or both if you really want) The Chili Cook-off or the Fall Themed Bake-off.

Judges will base their decisions on taste, creativity and representative of fall your dishes are.

Potluck will kickoff right after the competition. All are welcome so please invite friends and family to come out and support you while you compete and hang out for the potluck.

Fall themed adult beverages are welcomed too!!

We are excited to get the community together for this fun event. We hope to see you all there!