Lockdown Throwdown

Sponsored by Fleet Feet WS, CrossFit Amplitude, West Salem Public House & Karhu!

Enter your LOCKDOWN THROWDOWN completion time for each weekly workout.  Below is the summary of each week's workout.

Week 1:  5 mile run/walk + 200 BURPEES for time

Week 2:  5 minute buy in: (50 squat jacks + 40 sit-ups + 30 lunges + 20 plank shoulder taps + 10 dips).  THEN a 5K.  Enter total time below.

Week 3:  Broken Half Marathon! You have 5 days to put together running segments that add up to 13.1 miles! Run as many miles as you want. Splits can be as short as you want. BUT:  1. Once you start, you have only 5 days to record 13.1 miles;  2. You can only count a segment (or any part of a segment) once;  3.  Record your segments with whatever device or program you choose

Week 4:  The 5-Oh 5K: Start the Clock.  Complete a 5K (3.1).  Complete the following 500 reps: 50 squats, 50 push-ups, 50 lunges, 50 burps, 50 mountain climbers, 50 tricep dips, 50 bicycle crunches, 50 switch jumps, 50 russian twists, 50 calf raises

Modified option: Complete the 5K but do 25 reps of all exercises.  Your penalty for doing fewer reps is a time penalty.   Double the entire workout time (double the 5K and rep time!) 

*** You must leave your clock running the entire time. You cannot stop it for rest. This week, every second counts.

Week 5: the 30 / 30 Workout! Visit this attachment to see Week 5's workout  AND  Visit this link to see Week 5's diagram

Week 6:  1/2 Murph (Run 1 mile, 150 air squats, 100 push-ups, 50 pull-ups, run 1 Mile)  Running clock.  Your "score" is the total time to complete everything.  You can do the exercises in any order or combination of sets you choose, but you must run 1 mile before you begin the exercises and 1 mile after you complete the exercises.  1/4 Murph (75 / 50 / 25) are modifications are permitted if the workout is not realistic for you.  Just have fun and challenge yourself.  

Week 7:  Hill Yeah! Run 1000 feet of elevation as fast as you can. Run a 1,000 foot hill one time, a 100' hill 10 times or even a rolling course with elevation totaling 1000 feet.  Your "score" is the time it takes you to accumulate 1000 ft of elevation, and includes the time spent running downhill.  Choose your hill wisely!

Week 8: Magic Mile!  Run 1-mile for time.  Pull out your best Roger Bannister and test yourself in perhaps the most iconic running distance!  Oh yeah, and stay tuned for the week 9 challenge!  You'll want to run a great time as the two challenges will be related!

Week 9: Handicap 10K!  We'll use your 1-Mile time from challenge #8 to "handicap" your time for this 10K.  This step puts everybody on an even playing field and everyone has a chance to win!  Submit your ACTUAL 10K time and we'll make the adjustment for you.  Final results for this challenge will be posted on Wednesday, May 27.  You MUST run the Fleet Feet Strava 10K course!  Here it is on Strava: https://www.strava.com/segments/13694097 and here it is on Garmin: https://connect.garmin.com/modern/course/21600865

CLICK HERE FOR ALL THE RULES

***CLICK HERE FOR THE LEADERBOARD***

Order a Lockdown Throwdown Shirt for $10

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