Throwdown FXD/R001 User manual

PRODUCT MANUAL
Model: FXD/R001/R002
Patent Pending
Throwdown Industries Holdings, LLC
20372 Hermana Circle
Lake Forest, CA 92630
THROWDOWN.COM

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Important Safety Instructions
General warning:
•Read all instructions before using equipment. Failure to follow instructions could result in
serious injury or death.
•Obtain a medical examination prior to starting any fitness program.
•If at any time during exercise you feel faint, dizzy, or experience pain; stop and consult your
physician.
•Keep children away from equipment.
•Keep body, hair, clothing, and jewelry free from all moving parts.
•Inspect the bench for damage prior to use. Do not use if it appears damaged. Repair and
damaged or worn parts before using again.
•Use the bench only for the intended use. Only use accessories that are recommended by
Throwdown for use on the bench.
•Use the bench only on a solid level surface. Only use the bench when the swivel wheel is
disengaged.
Facility Safety Instructions:
•Read the product manual before using the equipment.
•Use the bench on a solid, level surface.
•Train all users on the proper use of the bench and accessories.
•Perform regular maintenance on the bench. Check for damage, wear, and loose hardware.
•Immediately replace worn or damaged components. Remove the bench from service until
repairs are complete.
Capacity:
Maximum user weight is 300 lbs. (136kg)
Maximum accessory weight is 30 lbs. x2 (14 kg x2)
**The maximum accessory weight means the maximum weight that is being held by the user.

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Safety icons:
Carefully read and understand all warnings on this machine. Read the complete product manual to
understand proper usage.
Warning: This icon means there is a potentially hazardous situation which, if not avoided, could
result in serious injury or death.
Pinch point: This icon indicates and area where a body part has the potential to be caught or
pinched.
Product Overview
The FXD bench is a multi-functional bench with integrated storage. The bench was designed for efficient
use with a live or virtual onscreen instructor. It allows most exercises to be accomplished while facing
the instructor. The layout of the bench and modular attachment points facilitate quick transitions
between exercises.
Dimensions and Orientation:

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Moving the bench –caster wheel lever operation (at back of the FXD bench)
Front full cushion tilt operation
Lift the front of the cushion to tilt the cushion for pull exercises. The FXD bench can tilt to 20, 30, 45, and
60 degrees.
Seat back cushion tilt operation
Lift the front of the cushion to tilt the cushion for pull exercises. The FXD bench can tilt to 30, 45, 60, and
70 degrees.

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Accessory storage
Dumbbells stored on either side of the bench in the cradles –(2) 5lb dumbbells, (2) 10lb dumbbells, (2)
15lb dumbbells, (2) 20lb dumbbells.
Kettlebells –(1) 15lb kettle bell, (1) 30lb kettle bell
Slam ball –(1) 15lb slam ball
Resistance tubes –(2) Level 1 resistance tubes, (2) Level 2 resistance tubes, (2) Level 3 resistance tubes,
(2) handle attachments, (2) ankle strap attachments.

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Care and Maintenance
Cleaning –Wipe the bench with a mild neutral pH cleaning solution.
Inspection and Maintenance
•Inspect the bench and accessories for wear or damage paying particular attention to the
cushions, attachment rails, resistance tubes, handles, and ankle straps. Remove any damaged or
worn item from service immediately.
•Inspect moving parts including the back rest supports and back rest support hooks.
•Check for bolts, nuts, and screws that may have loosened.
Intended Use and Exercises
Upper body push exercises:
Bench press –flat and incline 30, 45 degree
Setup –Set the bench in the flat position or incline the bench seat back by lifting the back of the
bench to the desired incline. The bench press can be performed with a dumbbell in each hand.
The bench press can also be performed using the resistance tubes attached to various attachment
points along with the handle attachments.
Exercise –Lay on the bench with your back on the bench and your feet facing forward and your
head rested on the cushion. Raise the weights above your chest with your palms facing your feet.
Lower the weights towards your armpits then raise back to the starting position.
Shoulder press –incline 60, 70 degree
Setup –Set the bench in the 60 or 70 degree incline positions by lifting the back of the bench. The
shoulder press can be performed using a dumbbell in each hand. The shoulder press can also be
performed using the resistance tubes attached to various attachment points along with the
handle attachments.
Exercise –Sit on the bench with your back on the bench and your feet facing forward and your
head rested on the cushion. Raise the weights to shoulder height with your palms facing forward.
Raise the weights overhead and lower back to the starting position.
Chest fly
Setup –Set the bench in the flat position or incline the bench seat back by lifting the back of the
bench to the desired incline. The chest fly can be performed with a dumbbell in each hand. The
chest fly can also be performed using the resistance tubes attached to various attachment points
along with the handle attachments.

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Exercise –Lay on the bench with your back on the bench and your feet facing forward and your
head rested on the cushion. Raise the weights above your chest with your palms facing inward
and your elbows slightly bent. Lower the weight to your sides while maintaining the bend in your
elbow. Raise the weights back to the starting position.
Upper body pull exercises:
Row –incline 30, 45 degree
Setup –Set the bench in the 30 or 45 degree incline positions by lifting the front of the bench. The
row can be performed using a dumbbell in each hand. The shoulder press can also be performed
using the resistance tubes attached to various attachment points along with the handle
attachments.
Exercise –Lay on the bench with your chest on the bench. Hold the weights in a neutral position
with your arms extended towards the floor. Pull the weights towards your sides while squeezing
your shoulder blades and back at the top. Lower the weights back to the starting position.
One arm row
Setup –Set the bench in the flat position. The one arm row can be performed with a single
dumbbell or kettlebell.
Exercise –Rest a knee on the middle of the bench with the opposite foot on the ground. Lean
over and rest your hand towards the front of the bench and grab a weight in the opposite hand.
Pull the weight towards your side and lower back to the starting position. Perform the same
exercise starting by resting the opposite knee on the bench.
Reverse fly
Setup –Set the bench in the 30 or 45 degree incline positions by lifting the front of the bench. The
reverse fly can be performed using a dumbbell in each hand. The reverse fly can also be
performed using the resistance tubes attached to various attachment points along with the
handle attachments.
Exercise - Lay on the bench with your chest on the bench. Hold the weights in a neutral position
with your arms extended towards the floor. Keeping a slight bend in your elbow, raise the weights
out and up to shoulder height.
Arm exercises:
Bicep curls
Setup –Set the bench in the flat position. Bicep curls can be done sitting on the bench or standing
with the use of dumbbells.

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Exercise –Sit upright on the bench. Hold the weights down at your sides in a neutral position.
Keeping your elbows at your sides lift the weights as you rotate your palms so they face up at the
top of the exercise. Lower the weights back down to the start position.
Triceps extension
Setup –Set the bench in the flat position. Triceps extension can be done sitting on the bench with
the use of dumbbells.
Exercise –Sit upright on the bench. Hold the weight straight above your head with your elbows
close to your ears. Lower the weights by bending your elbows and return to the starting position.
Core exercises:
Plank with shoulder taps
Setup –Set the bench in the flat position.
Exercise –place your hands on the side edge of the bench shoulder width apart. Straighten your
body, keeping your core tight and place your feet shoulder width apart. Slowly raise your hand to
your shoulder by bending your elbow while keeping your body straight. Return to starting position
and repeat alternating each hand.
Russian twist
Setup –Set the bench in the flat position. The Russian twist can be performed with a dumbbell,
kettlebell, or slam ball.
Exercise –Sit in the middle of the bench with your feet facing the front of the bench. Lean your
torso back about 45 degrees and raise your knees so your feet are slightly above the top of the
bench. Hold the weight slightly in front of your chest and twist your torso to move the weight to
your side. Return to the starting position and repeat, alternating directions each time.
Leg Exercises:
Squat
Setup –Set the bench in the flat position. Squats can be performed with a dumbbell, kettlebell,
slam ball, or resistance tubing.
Exercise –stand upright with feet shoulder width apart and hold the weight in front of your chest.
Keeping upright posture squat down until your knees are at a 90 degree angle. Return to starting
position.

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Step up
Setup –Set the bench in the flat position. Step ups can be performed with dumbbells or
resistance tubing.
Exercise –stand at the back of the bench. Place one foot on the cushion and raise yourself and
stand on top of the bench. Step back down with the same foot. Repeat by alternating feet.
Glute bridge
Setup –Set the bench in the flat position. The glute bridge can be performed with a dumbbell or
resistance tubes.
Exercise –Sit on the floor next to the side of the bench with your back up against the cushion and
your feet rested on the floor with your knees at 90 degree angles. Hold the weight on your hips
and press your hips up until your torso is parallel with the ground while keeping your knees bent
at 90 degrees. Return to the starting position.
Customer Service
For customer service contact Throwdown Industries at:
[e-mail] or visit https://throwdown.com/collections/fxd-bench
Warranty
Visit https://throwdown.com/pages/warranty for complete warranty information.
Frame, welds, pivots, and adjustment points –5 years
Wear items listed below –180 days
Head cushion (FB4 A3)
Body cushion (FB4 A4)
Attachment rail –left side (FB4 W24)
Attachment rail –right side (FB4 W20)
Attachment rail –front/back (FB4 W23)
Attachment rail –vertical front (FB4 W18)
Under cushion attachment point (FB4 W26)
Gas assist spring (4138T765)
Dumbbell cradles (FB4 A5)
Kettlebell cradles (FB4 P189)
Slam ball cradle (FB4 P197)