Manchester // Trafford Fit // Mixed 6's - Scaled & Intermediate
About This Competition
The Trafford Fitness Competitions are back for our 2nd instalment of 2024. We are an old school functional fitness throw-down in a modern and unique facility. We want you to use our competitions to showcase your fitness in a fun, friendly environment.
Our competitions will always be about championing the Scaled and Intermediate athletes. We are not interested in Rx categories, there are plenty of other comps for that division,
We have lined up an action-packed day of 4-5 challenging Workouts. The Scaled category is aimed at those athletes who are relatively new to functional fitness, who have never competed before or only a handful of times, and is programmed to be beginner friendly.
We have an Intermediate category (Scaled+), this is for the more experienced athletes who are not at the Rx levels yet, we spend a long time working out the programming for this category to ensure the workouts are challenging but also achievable.
We have a top class photographer in Kelly Clarke and DJ’s Baz & Ant along with an experienced competition team you will be sure to have fun and be challenged on the day.
Our aim when programming these events is to provide a fun yet challenging event which remains inclusive to all. We want to send you home knowing you've worked hard and hopefully provided you with a couple of areas to focus your training over the following few months.
Podium prizes will be given to the top three teams.
Terms and conditions apply – no refunds (however transferring teams and making changes to team members is permitted).
Movement Standards are as follows;
Scaled Female
Dumbbell - 10kg
Kettlebell - 12kg
Plate - 10kg
Pull - Ups - Green Band
Barbells 25kg for Reps/ 30kg for 3 or less reps
Box Step Ups - 20”
Box Step Overs - 20”
Single Unders
Wall Balls - 4kg
Deadballs - 20kg
Sit Ups/Knee Raise
Intermediate Female (Scaled+)
Dumbbell - 12.5kg
Kettlebell - 16kg
Plate - 15kg
Pull - Ups - Kipping
Barbells 35kg for Reps/ 42.5kg for 3 or less reps
Box Jumps - 20”
Box Jump Overs - 20”
Double Unders
Wall Balls - 6kg
Deadballs - 25kg
Toes 2 Bar
Scaled Male
Dumbbell - 15kg
Kettlebell - 20kg
Plate - 15kg
Pull - Ups - Green Band
Barbells 45kg for Reps/ 52.5kg for 3 or less reps
Box Step Ups - 20”
Box Step Overs - 20”
Single Unders
Wall Balls - 8kg
Deadballs - 30kg
Sit Ups/Knee Raise
Intermediate Male (Scaled+)
Dumbbell - 17.5kg
Kettlebell - 24kg
Plate - 20kg
Pull - Ups - Kipping
Barbells 52.5kg for Reps/ 60kg for 3 or less reps
Box Jumps - 24”
Box Jump Overs - 24”
Double Unders
Wall Balls - 10kg
Deadballs - 40kg
Toes 2 Bar
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | YOUR PACE OR MINE | 18 |
| 2 | CENTRAL TRAFFS CF | 19 |
| 3 | WOD THE HELL | 20 |
| 4 | NAPALM NATION | 20 |
| 5 | CAN'T SNATCH THIS | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | LORDY’S LEAN QUEENS | 8 |
| 2 | BUCK FURPEES | 20 |
| 3 | STRENGTHN MISFITS | 22 |
| 4 | LEVEL UP | 23 |
| 5 | SEVEN MOVEMENT | 28 |
Workouts
The Gauntlet - 4 minute AMRAP
Full team strongman speed gauntlet - mixed sex synchro
Mixed object Farmers carry
KB GTOH
DB GTOH
Axel bar deadlift
Tyre flip
Deadball to box
Deadball over rig
One pair goes at a time, one rep per station
Each station must be completed by both members before moving on.
When one pair completes the next pair can start.
4 Min AMRAP for Max Cals
2 Rowers and 2 Echo Bikes, every teammate must have a go on 1 of each machine type
For time; 8 minute cap
Worm clean/Worm squat/Worm STOH/Burpees
1/1/1/3
2/2/2/6
3/3/3/9
4/4/4/12
5/5/5/15
150kg worm for both intermediate and scaled.
2M/2F on worm for intermediate, split anyhow.
Whole team allowed on worm for scaled.
Whole team must complete all worm facing burpees over worm each round.
In a 9 minute window
Part A:
Complete for time
60 synchro wall ball
45 synchro pull ups
Any 2 work while other 4 perform wall handstand holds.
Once completed, in remaining time, complete
Part B:
Max 1 rep snatch
Score is all 6 members best lift combined for total weight
Part A:
Not everyone has to do pull ups or wall balls, but for reps to count, handstand must be held by other 4 members (half wall walk for scaled allowed)
Wall ball (10/6)(8/4)kg
Target height (10/9)ft
Pull ups, green band allowed scaled
If reps aren’t completed by 6 minutes, score is reps completed and team moves to Part B
Part B
Team will have a 20 and 15kg with 2 full sets of plates
Bars can be loaded before WOD starts
Each member can attempt as lifts as they like in any order
One lift at a time
If any athletes don’t complete a rep, the remaining team members scores will still be combined
Snatches must be a squat snatch for intermediate, snatch anyhow allowed for scaled.
In a 9 minute window
Part A:
Complete for time
60 synchro wall ball
45 synchro pull ups
Any 2 work while other 4 perform wall handstand holds.
Once completed, in remaining time, complete
Part B:
Max 1 rep snatch
Score is all 6 members best lift combined for total weight
Part A:
Not everyone has to do pull ups or wall balls, but for reps to count, handstand must be held by other 4 members (half wall walk for scaled allowed)
Wall ball (10/6)(8/4)kg
Target height (10/9)ft
Pull ups, green band allowed scaled
If reps aren’t completed by 6 minutes, score is reps completed and team moves to Part B
Part B
Team will have a 20 and 15kg with 2 full sets of plates
Bars can be loaded before WOD starts
Each member can attempt as lifts as they like in any order
One lift at a time
If any athletes don’t complete a rep, the remaining team members scores will still be combined
Snatches must be a squat snatch for intermediate, snatch anyhow allowed for scaled.
WOD 5 - Grip, Rip & Hip
12 minute E2MOM for max reps of box jump overs/toes to bar
1: 6 lunges + BJO
2: 8 lunges + TTB
3: 10 lunges + BJO
4: 12 lunges + TTB
5: 14 lunges + BJO
6: 16 lunges + TTB
Lunges are all mixed object, 6 way synchro.
BJO (24”/20”) and TTB are all 3 way same sex synchro, split anyhow (step overs and toes above waist allowed for scaled).
Lunges are front rack mixed objects from the floor
(barbell/kettle + dumbbell/deadball)
Barbell (50/32.5)(40/25)
Kettlebell (24/16)(20/12)
Dumbbell (20/12.5)(17.5/10)
Deadball (40/25)(30/20)
Score is total reps of BJO + TTB across all 6 rounds
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Event Details
Closes: Jun 5, 2024
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