TWHQ THROWDOWN 2026
About This Competition
TWHQ Functional Fitness Throwdown @ TWHQ
25th April - RX, Inter and Fitness Same Sex Pairs
Price: £130 per Team
Bigger and Better Prizes for all Categories!
Stay tuned for the release of the Workouts.
Are you in??
*** Contact @twhq.training on Instagram for further information or queries or email twhq.events@gmail.com ***
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Blonde Force Trauma | 4 |
| 2 | Dazzler | 10 |
| 3 | K&L | 13 |
| 4 | Gym and Tonic | 14 |
| 5 | Aishling & Donna | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Father&Son | 7 |
| 2 | Opus Maturus : Vis et Consilium | 8 |
| 3 | TWHQ Rentford Rejects | 9 |
| 4 | Steal & Thunder | 12 |
| 5 | TWHQ Elites | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Rebecca and Caitlin | 5 |
| 2 | 5ft & F*cked | 12 |
| 3 | ABF ladies | 12 |
| 4 | Mairead & Blanaid | 12 |
| 5 | TW Swolemates | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Veyo | 4 |
| 2 | Kelly&Vincy | 5 |
| 3 | Dkr | 9 |
| 4 | You Go, I'll Watch | 11 |
| 5 | Caffeine & Childcare | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Girlies | 3 |
| 2 | CrossFit Santry | 8 |
| 3 | Nova Girls | 9 |
| 4 | OPUS GIRLS | 10 |
| 5 | Opus 2 | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Evolve | 6 |
| 2 | Mana | 8 |
| 3 | We Blame the Programming | 8 |
| 4 | WOD help us! | 12 |
| 5 | KVLR | 14 |
Workouts
BUY IN - 1000M/800M BIKE ERG
INTO
8 - 6 - 4 - 2
ROPE CLIMB
-
16 - 12 - 8 - 4
POWER CLEANS
(SYNCHRO BARBELL AND DUAL DB)
-
16 - 12 - 8 - 4
BURPEE OVER BALE
-
FARMER CARRY
BUY OUT - 1000M/800M BIKE ERG
WEIGHTS
BARBELL - 60KG / 45KG
DUAL DB - 2 X 22.5KG/ 2 X 17.5KG
FITNESS
BUY IN - 2000M/1600M BIKE ERG
INTO
16 - 12 - 8 - 4
POWER CLEANS
(SYNCHRO BARBELL AND DUAL DB)
-
16 - 12 - 8 - 4
Burpee Over Bale
-
FARMER CARRY
BUY OUT - 2000M/1600M BIKE ERG
WEIGHTS
BARBELL - 40KG / 25KG
DUAL DB - 2 X 17.5KG / 2 X 10KG
BUY IN - 1000M/800M BIKE ERG
INTO
8 - 6 - 4 - 2
ROPE CLIMB
-
16 - 12 - 8 - 4
POWER CLEANS
(SYNCHRO BARBELL AND DUAL DB)
-
16 - 12 - 8 - 4
BURPEE OVER BALE
-
FARMER CARRY
BUY OUT - 1000M/800M BIKE ERG
WEIGHTS
BARBELL - 50KG / 35KG
DUAL DB - 2 X 20KG/ 2 X 15KG
Workout 2
Sponsored by Gymex
PART A
0-15mins
Each Athlete to find a 1RM of GTOH
Score - combined weight
1 min break
PART B
At 16 minutes
Athlete 1 works for 90 seconds for Max Reps of Deadlift
M 70Kg
F 40kg
At 17.30 mins
1 min break
At 18.30 mins
Athlete 2 works for 90 seconds for Max Reps of Hang Clean and Jerk
M 40kg
F 25kg
Score - combined reps
For Time
10 SYNCHRO BURPEE OVER LINE AND BACK
20 SYNCHRO PRISONER LUNGES
40/30 CAL ROW ERG
20 SANDBAG CLEANS (40KG/20KG)
60 WALL BALLS (6KG/4KG)
-
10 SYNCHRO BURPEE OVER LINE AND BACK
20 SYNCHRO PRISONER LUNGES
40/30 CAL ROW ERG
20 SANDBAG OVER FENCE (40KG/20KG)
40 WALL BALLS (6KG/4KG)
-
10 SYNCHRO BURPEE OVER LINE AND BACK
20 SYNCHRO PRISONER LUNGES
40/30 CAL ROW ERG
20 SANDBAG SQUATS (40KG/20KG)
20 WALL BALLS (6KG/4KG)
THE CALS, SANDBAG MOVEMENTS AND WALL BALLS CAN BE SPLIT WHATEVER WHAY ATHLETES WISH TO SPLIT THEM
For Time
60 DOUBLE UNDERS
40/30 CAL ROW ERG
30 SANDBAG CLEANS (50KG/30KG)
60 TTB
-
90 DOUBLE UNDERS
40/30 CAL ROW ERG
30 SANDBAG OVER FENCE (50KG/30KG)
40 COMBO (TTB+PULL UP = 1 REP)
-
120 DOUBLE UNDERS
40/30 CAL ROW
30 SANDBAG SQUATS (50KG/30KG)
20 BAR MUSCLE UPS
All Reps can be shared whatever what athletes prefer to
For Time
60 DOUBLE UNDERS (120 SINGLES)
40/30 CAL ROW ERG
20 SANDBAG CLEANS (50KG/30KG)
60 TTB
-
90 DOUBLE UNDERS (180 SINGLES)
40/30 CAL ROW ERG
20 SANDBAG OVER FENCE (50KG/30KG)
40 PULL UPS
-
120 DOUBLE UNDERS (240 SINGLES)
40/30 CAL ROW
20 SANDBAG SQUATS (50KG/30KG)
20 COMBO (TTB+PULL UP = 1 REP)
All Reps can be shared whatever what athletes prefer to
Workout 2
Sponsored by Gymex
Inter
PART A
0-15mins
Each Athlete to establish a 1RM of the following
1 x Clean + 1 x Hang Clean + 1 Jerk
1 min break
PART B
16mins
Athlete 1 works for 90 seconds to complete Max Reps of Squat Cleans
M 70kg
F 47.5kg
17.30 - 18.30 Break
18.30mins
Athlete 2 works for 90 seconds to complete Max Reps of Thrusters
M 50kg
F 35kg
Workout 2
Sponsored by Gymex
RX
PART A
0-15mins
Each Athlete to establish a 1RM of the following
1 x Clean + 2 x Hang Clean + 1 Jerk
1 min break
PART B
16mins
Athlete 1 works for 90 seconds to complete Max Reps of Squat Cleans
M 80kg
F 57.5kg
17.30 - 18.30 Break
18.30mins
Athlete 2 works for 90 seconds to complete Max Reps of Thrusters
M 60kg
F 42.5kg
Media
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Event Details
Closes: Apr 23, 2026
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