Throwdown Nacional 2025 MF3
by Throwdown & MF3 | Morelia, Mich | Vie 3 oct 2025 - Dom 5 oct 2025Workouts
MIXED
Ejercicios
FOR TIME
ALTO RENDIMIENTO
3 RFT
Abierta/30-39
21 Cal Row
12 Thrusters
10 Bar Muscle Ups
Juniors 12/55-65+
21 Cal Row
12 Thrusters
10 Pullups
13-22/40-54
21 Cal Row
12 Thrusters
10 Chest to bar Pullups
TIMECAP: 12 minutos
Descripción / Variantes
INICIACION DEPORTIVA
3 RFT
Abierta/15-22/30-49
21 Cal Row
12 Thrusters
10 Chest to bar Pullups
Juniors 12/55-65+
21 Cal Row
12 Thrusters
10 Jumping Pullups
13-14/50-54
21 Cal Row
12 Thrusters
10 Pullups
SKILL
Ejercicios
FOR TIME
AR Abierta/30-39
100 Double Unders
10m Hand Stand Walk
50 Single Crossovers
10m Hand Stand Walk
25 Double Crossovers
10m Hand Stand Walk
AR 40-49/50-54
150 Single Unders
15 Deficit Pushups
50 Double Unders
15 Deficit Pushups
25 Single Crossovers
15 Deficit Pushups
AR 55-65+
150 Single Unders
15 Pushups
50 Double Unders
15 Pushups
25 Single Crossovers
15 Pushups
TIMECAP: 10 minutos
Descripción / Variantes
ID Abierta/30-39
150 Single Unders
15 Deficit Pushups
50 Double Unders
15 Deficit Pushups
25 Single Crossovers
15 Deficit Pushups
ID 40-49/50-54
200 Single Unders
15 Deficit Pushups
100 Single Unders
15 Deficit Pushups
50 Double Unders
15 Deficit Pushups
POWER
Ejercicios
FOR TIME
15 - 10 - 5
Front Squats
Bar Facing Burpees
TIMECAP: 5 minutos
Descripción / Variantes
ALTO RENDIMIENTO
Abierta/30-39 185/125lb
40-49 95/65lb
50-54 75/55lb
55-65+ 65/45lb
INICIACION DEPORTIVA
Abierta/30-39 115/85lb
40-49 75/55lb
50-54 65/45lb
55-65+ 45/35lb
ENDURANCE
Ejercicios
FOR TIME
1000m Row
10 Shuttle runs
750m Row
7 shuttle runs
500m row
5 shuttle run
250m row
2 shuttle run
TIMECAP: 15 minutos
Descripción / Variantes
BODYWEIGHT
Ejercicios
AMRAP
ABIERTO ALTO RENDIMIENTO/ MASTER 30-39/
12 Toes to bar
6 Pull overs
10mts walking lunges
REST 2min THEN
STRENGHT
JUNIORS 17-22/ MASTER 40-44
12 Toes to bar
6 Burpee Strict Pullups
10mts walking lunges
REST 2min THEN
STRENGHT
TIMECAP: 5 minutos
Descripción / Variantes
MASTER 45-49/50-54/55-65+
12 High Knees
6 Burpee Strict Pullups
10mts walking lunges
REST 2min THEN
STRENGHT
STRENGHT
Ejercicios
MAX WEIGHT (lb)
1RM
Press estricto (sacando barra desde el piso)
TIMECAP: 3 minutos
