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Workout I Did: A Throwdown WOD (With Modifications!)

throwdown-2013

Do you guys remember how I did the Throwdown last year? That big ol’ crazy three-day competition that my gym holds? Well, they held it again this year, and IT. WAS. AWESOME. Even though I had qualified to compete a couple months ago, I had to move down to the complete category and skip about half of the workouts (WODs) of the event because of my stress fracture. And of the ones I did do, I had to modify—but still. It was a dang good time. And I even had the chance to show off my new skill that I’ve been working so hard on: handstand push-ups! Hooray! I did four of them, and I was pretty proud of that feat.

But, I (as usual) digress. Because instead of just jabbering about the whole event, I want to share one of the workouts I did—modified a bit, of course. Here she is:

throwdown-wod

It looks hard on the board, but not that bad. Thirty isn’t that scary of a number. But, as I learned, it was uber challenging.

My nerves all kind of fired up, I powered through the 30 wall ball with an 8-pound ball (I usually throw a 12-pound ball, but that was no bueno on my foot).

throwdown-wall-ball

Then, it was time for the heavy bag carry. The compete girls had to carry a 75-pound bag, which I seriously CANNOT IMAGINE doing. I picked up the 50-pound bag and walked to the cone and back. It was hard. Like, so hard.

throwdown-heavy-bag

This was followed by kettlebell swings. A swinging good time! (I somehow also managed to do these unbroken, too—I credit nervous energy.)

throwdown-kettlebell-swings

Back to the heavy carry—which felt way heavier than the first time. And it’s not like the first time was a party or anything. See grimace on face.

throwdown-heavy-bag-carry

Next, ball slams with the 30-pound ball! I kind of like ball slams, but my heart rate here was up super high.

throwdown-ball-slam

So I took some breaks. You know, to breathe.

throwdown-rest

Then that DAMN bag again. One. Last. Carry!

throwdown-heavy-bag-pick-up

And here come the modifications! Instead of box jumps, I did step-ups. Not nearly as “easy” as you’d think they are after those heavy bag carries!

throwdown-box-jumps

And last but not least, 30 pull-ups! Maybe my favorite. Chin over the bar is such a fun party trick.

throwdown-pull-ups

And that’s it! One heck of a workout—and feeling of accomplishment—in about 15 minutes. After the Throwdown WOD, I did a little of this (review coming on Fit Bottomed Eats soon!):

throwdown-snack

And then sat back and rooted on my fellow gym members as they finished their WODs.

throwdown-watching

Including this hottie, who did 100 double-unders.

throwdown-high-five

Just like last year, it was such an inspiring three-day event. Can’t wait to do it again in 2014…

Have you ever participated in a big fitness event? Done a WOD like this one? Would love to hear your experiences! —Jenn

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6 Comments
  1. Kasey says:

    Jenn, you are such a badass! Well done 🙂

  2. Looks like an awesome workout! Thanks for sharing.

  3. Tish says:

    lol my thoughts exactly Kasey! BADASS!

    1. Jenn says:

      Ya’ll… 🙂

      —FBG Jenn

  4. Emmy says:

    Okay, so I’m having one of those revelation moments. Like, I consider myself pretty wussy. But I work as a baker, and I just realized I do that “heavy bag carry” about 10 times a week, except I also have to lug my 50 lb. bag of flour or sugar up a flight of stairs. And it’s no biggie! But even one pullup for me is like my Everest. I guess we really all do have different strengths! Your workout sounds awesome, Jenn, and I admire your dedication since I’m also dealing with a foot injury at the moment. Thanks for sharing it!

    1. Jenn says:

      Totally, Emmy! 50 pounds is noooo joke! Be proud of hauling that regularly! 🙂

      —FBG Jenn