The West Coast Series

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The West Coast Series The West Coast Series is where community meets competition. Open to athletes on all levels of fitness.

The only competition series of its kind where athletes are able to bounce between RX and Scaled movements according to their skill levels.

WCTD Workout Release: Event 5 🤸We’re getting upside down to start day two of competition! Swipe across to read important...
19/10/2026

WCTD Workout Release: Event 5 🤸

We’re getting upside down to start day two of competition!

Swipe across to read important information on workout flow, scaling and movement standards 👉

Tag us in your stories if you test this one out! 👀🔥

19/10/2026

Got skills? 😎

Work your way down a ladder of worm clean & jerks and alternating rounds of strict handstand push-ups and wall-facing handstand push-ups.

Partners will pick which movement they’ll perform throughout the 9-min workout. So choose wisely! 🤸🤸‍♀️

👉 See next post for everything you need to know on scaling options and movement standards

📹 Janeske van Niekerk

WCTD Workout Release: Event 4 🏊‍♀️ Get ready for a challenge in the Melkbos Pool 🔥 Your last workout for Saturday will n...
16/10/2026

WCTD Workout Release: Event 4 🏊‍♀️

Get ready for a challenge in the Melkbos Pool 🔥

Your last workout for Saturday will not have scaling options. Split the swim as needed, but each athlete has to swim a minimum of 50m in each of the 2 rounds.
Swipe for more info on workout flow and movement standards 👉

16/10/2026

A little Saturday afternoon swim will round out your first day of competition at WCTD 2026! 🏊‍♂️ 💦

Who’s feeling confident for this one? 🦈

👉 See next post for everything you need to know on workout flow and movement standards

📹 Janeske van Niekerk

WCTD Workout Release: Event 3 🏋️‍♀️In a 7-minute window, teams will work through a squat clean ladder. Once complete, th...
15/10/2026

WCTD Workout Release: Event 3 🏋️‍♀️

In a 7-minute window, teams will work through a squat clean ladder. Once complete, they will perform as many synchro deadlifts as possible in the remaining time.

There are 2 scaling options for the barbell. RX will rank above Scaled 1, and Scaled 1 will rank above Scaled 2, provided the full squat clean ladder is completed. A tie-break time will be taken after the final squat clean 🧼

Swipe for more important info on scaling options and scoring, workout flow and movement standards 💪

15/10/2026

Who was there when we did this back in 2018 at the first ever West Coast Throwdown? 🤩👆

Partners will work through a squat clean ladder, before completing as many synchro deadlifts on their final weight before time runs out. Your score will be the number of deadlifts completed ☠️

Event 3
10 - 8 - 6 - 4 - 2
Squat Cleans
*Remaining time = Max Synchro Deadlifts @ 110/70
Cap = 7 Minutes

10 @ 70/50
8 @ 80/55
6 @ 90/60
4 @ 100/65
2 @ 110/70

👉 See next post for the full workout breakdown, weight scaling options and movement standards 🏋️‍♀️

📹 Janeske van Niekerk

WCTD Workout Release: Event 2 🐛A pyramid style workout on the worm and gymnastics will require teamwork and communicatio...
12/10/2026

WCTD Workout Release: Event 2 🐛

A pyramid style workout on the worm and gymnastics will require teamwork and communication, while letting and individual skills shine ✨

Swipe for important info on scaling options, scoring and movement standards ➡️

See previous post for the workout breakdown.

12/10/2026

The worm is BACK 🐛

For your first workout on comp weekend, we’re throwing it back to the early days of West Coast Throwdown 😎

👉 You’ll find everything you need to know on scaling, scoring and movement standards in the next post.

Ps. This won’t be the only throwback you’ll see this year 👀 Any guesses what the next one will be? 🏋️‍♀️

📹 Janeske van Niekerk

Hands up if you’re keen for more workout releases this week 💁💪 👀 📸 Cape Town Photographer Videographer/ Brand + Lifes...
11/10/2026

Hands up if you’re keen for more workout releases this week 💁💪 👀



📸 Cape Town Photographer Videographer/ Brand + Lifestyle + Wedding

02/10/2026

🏋️‍♀️ WCTD SEEDER WORKOUT 🏋️

👉 Scores for this workout will be used to seed teams into heats for competition weekend.

👉 There are 3 versions of the workout to choose from based on your level. All RX scores will rank above Scaled 1, and all Scaled 2 scores will rank below Scaled 1. There is a minimum work requirement of both athletes completing their squats on their chosen weight.

👉 Teams will be able to complete the workout separately if needed, and can submit individual scores/videos.

📧 Please check your inbox for all the info you need to complete your workout, including workout description, movement standards and video standards. Please read it carefully before doing your workout 💪 (Check your spam, or head to the link in our bio if you don’t receive your mailer)

Scores are due anytime from today until 19 October! The leaderboard will only go live after all scores are validated 🙌

WCTD 2026 is a GOOOO 🙌🔥🤩

📹 Janeske van Niekerk

Address

The Bloc Melkbos, Merchant Walk, Duynefontein
Cape Town
7441

Opening Hours

Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00
Saturday 09:00 - 13:00

Telephone

+27639882200

Website

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