Four teammates. Ten stations. One winning team.
It's time to break down exactly how the Backyard Throwdown will work, from your teammates and the challenges to how you'll rack up points and compete for the trophy.
THE TEAM FORMAT
Each team will consist of four competitors. Teams will be randomly assigned to bring our community together, build new friendships, and give everyone the chance to train and compete alongside people they might not normally work out with.
Every teammate has a role! Some stations require one competitor, some require two, and others involve the entire team. It's all about playing to your strengths, working together, and making every rep count.
THE COMPETITION FORMAT
You'll compete across 10 stations: 5 strength and 5 conditioning.
Strength stations: One-minute max-rep challenges for the designated athletes, with the exception of the Farmers Carry.
Conditioning stations: Three-minute challenges to accumulate as many reps, meters, or feet as possible.
Recovery: One minute between stations to recover and rotate.
Teamwork: Some stations are 1 teammate, some require multiple teammates, and others involve the whole team. Strategize and play to everyone's strengths!
THE STRENGTH STATIONS
-
All 4 teammates | 1-minute max-rep effort
Men: 135 lbs | Women: 95 lbs
Complete as many reps as possible, sitting on the box every rep. Both athletes' reps are added together for the team total.
-
All 4 teammates | 1-minute max-rep effort
Men: 225 lbs | Women: 135 lbs
Both plates must touch the floor, and each rep finishes with hips and knees fully extended. No bouncing! Both athletes' reps count toward the team total.
-
All 4 teammates | 1-minute max-rep effort
Men: 155 lbs | Women: 75 lbs
Complete as many valid reps as possible. Both athletes' reps are combined for the team total.
-
All 4 teammates | 1-minute max-rep effort
Men: 40 lbs | Women: 20 lbs
Complete as many valid reps as possible. Both athletes' reps are combined for the team total.
-
All 4 teammates | 3 minutes
Cover as much distance as possible, switching teammates whenever needed. Your team's total distance is measured in feet.
THE CONDITIONING STATIONS
-
1 teammate at a time, break it up how you want | 3 minutes
Row as far as possible. Your team's score is based on total meters.
-
Full Team Challenge | 3 minutes
Rack up as much total distance as possible. Your team's combined mileage determines your result.
-
1 teammate at a time, break it up how you want | 3 minutes
Accumulate as many meters as possible. One machine per team, with the monitor running continuously.
-
1 teammate at a time, break it up how you want | 3 minutes
Push the sled as far as possible. Teammates can switch at any time, with total distance measured in feet.
-
1 teammate at a time, break it up how you want | 3 minutes
Complete as many valid burpees as possible. Chest and thighs must touch the floor, followed by a jump with both feet over the line.
WHAT'S ON THE LINE?
🏆 THE TROPHY: The winning team's names will be engraved on the official Backyard Throwdown trophy, displayed at the Front Yard desk.
💸 A FREE MONTH: Each member of the winning team receives their January 2027 membership FREE.
Every rep counts. Every meter matters. Every teammate has a role.
Let's throw down! 🔥
DECEMBER 31 | 11:00-2:00 | REGISTRATION DEADLINE NOV. 15
Reminder: This is FREE & for members only!