Manchester // Same Sex 4's // Trafford Fit
About This Competition
NEXT COMP - MIXED 4s - OCTOBER - EARLYBIRD
The Trafford Fitness Competitions are back for our 2nd instalment of 2026. 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 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 - Minimum Standard*
Dumbbell - 10kg
Kettlebell - 12kg
Plate - 10kg
Pull - Ups - Green Band (No Butterflies….you know who you are)
Barbells 25kg overhead for high reps/ 30kg for low
Box Step Ups - 20”
Box Step Overs - 20”
Wall Balls - 4kg
Deadballs - 20kg
Sit Ups/Hanging L Raise
Intermediate Female (Scaled+) - Minimum Standard*
Dumbbell - 12.5kg
Kettlebell - 16kg
Plate - 15kg
Pull - Ups - Kipping
Barbells 35kg overhead for high reps /42.5kg for low
Box Jumps - 20”
Box Jump Overs - 20”
Wall Balls - 6kg
Deadballs - 25kg
Toes 2 Bar
Scaled Male - Minimum Standard*
Dumbbell - 15kg
Kettlebell - 20kg
Plate - 15kg
Pull - Ups - Green Band
Barbells 45kg overhead for high reps/ 52.5kg for low
Box Step Ups - 24”
Box Step Overs - 24”
Wall Balls - 8kg
Deadballs - 30kg
Sit Ups/Knee Raise
Intermediate Male (Scaled+) - Minimum Standard*
Dumbbell - 17.5kg
Kettlebell - 24kg
Plate - 20kg
Pull - Ups - Kipping
Barbells 52.5kg overhead for high reps/ 60kg for low
Box Jumps - 24”
Box Jump Overs - 24”
Wall Balls - 10kg
Deadballs - 40kg
Toes 2 Bar
*All the movements standards are the minimum requirements for each category. We may program heavier standards for particular workouts (Heavier weight > Less Reps).
**We often program strongman style events. Be prepared to lift heavy for quick singles and try some apparatus that you may not have handled before.
Source: Team Aretas
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SHE-UNIT | 9 |
| 2 | OL1 DER GIRLS | 11 |
| 3 | ARCH EMOMIES | 16 |
| 4 | BIG TITS LITTLE TITS | 17 |
| 5 | GRIT GIRLS | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | FOUR THE LOVE OF WOD | 8 |
| 2 | REPS & REGRETS | 17 |
| 3 | NERVOUS WEE'S | 17 |
| 4 | BURPEES AND BRAINS | 23 |
| 5 | ST20 MASSIVE | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | 3 ABS & A SANDBAG | 7 |
| 2 | BEERBAGUETTESBILTONG | 9 |
| 3 | MUSCLE ME UP | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | DAD BOD SQUAD | 5 |
Workouts
All movements split anyhow with 2 work, 2 rest.
In 12 minutes:
Row + ski buy in
Across 2 machines
Into
1 round chipper, all 2 way synchro
40 KB/DB STOH
30 TTB
20 KB/DB box step over
10 Wall walks
Into
Max 2 man deadlifts in remaining time
--------------------------
Score = deadlifts pulled
Both machines must pass prescribed distance before completing the chipper.
Chipper must be completed before scored reps on the deadlift begin.
-------------------------
Movement standards are
Shoulder to overhead:
2x DB/KB start in front rack and finish locked out overhead
Toes to bar:
All feet pass behind the rig upright and make full contact with the bar at the top/above the hip crease for scaled
Box step over:
2x DB/KB carries anyhow, all feet start on the floor, step on box together and finish over the other side, hip + knee lockout not required
Wall walk:
Both chests start on the floor, feet go up the wall and all palms touch the line closest to wall/furthest for scaled, before returning chest to floor
2 man deadlifts:
2 athletes pull the same bar from the floor, lockout the hip and knee with shoulder behind, and back down. Shorter athletes may stand on plates to keep bar level.
No wraps allowed on deadlifts.
-------------------------
Row & ski distance (1200/1000)(1100/900)m
STOH and BSO are all mixed object.
Each team will have 2 kettlebells and 2 dumbbells, to be split anyhow amongst the 2 athletes completing reps.
DB (20+17.5/12.5+10)(15+12.5/10+8)
KB (20+16/12+10)(16+12/10+8)
Box (24"/20")
Deadlifts (240/160)(180/120)
10 minutes to complete max weight of the following complexes
A: 1 snatch + 1 overhead squat + 1 hang snatch
B: 1 clean + 1 front squat + 1 hang clean + 1 shoulder to overhead
-----------------------------------
All snatches and cleans can be caught at any height.
Hang snatches and cleans must come from the knee or above.
If athletes catch their first snatch/clean below parallel, they must stand up to lockout and still perform a separate OHS/FS after, followed by a hang snatch/clean + STOH.
Any type of shoulder to overhead is allowed.
All snatches, cleans and STOH must be locked out under control before signalled by judge to progress to the next step/complete the complex.
Two team members must allocate themselves to each complex at the start and cannot swap.
Each bar will have a full set of plates 1.25/2.5/5/10/15/20kg.
If an athlete plans on lifting more than 127.5kg, they can request more plates.
Only one bar may be in motion at a time, but athletes can rotate in any order, with as many attempts at each weight as they like.
Score is the total of everyone's best lifts combined.
In a 12 minute window, the team splits into 2 non changing pairs A and B, and completes the following:
A: 10 pull ups
B: 5 shuttle runs
A: 10 thrusters
B: 10 pull ups
A: 5 shuttle runs
B: 10 thrusters
The same format is then completed for a further 8 rounds with the thruster variations as follows
1: heavy wall ball
(12/8)(10/6)
2: single arm dumbbell
(20/12.5)(15/10)
3: single arm kettlebell
(20/12)(16/10)
4: lighter barbell
(40/27.5)(32.5/22.5)
5: heavier barbell
(50/35)(40/27.5)
Synchro in squat and lockout for thrusters.
Synchro in arm lockout and chin over bar for pull ups.
Synchro both pairs of feet over the line for shuttle runs.
Bodyweight pull ups for intermediate, ring squat row allowed for scaled.
Shuttle run 1 rep = 10m
Score is time to complete or total reps completed.
In a 2 minute window, 4 way calorie bike buy in
Straight into max distance 4 way sledge pull in remaining time.
Bike cals (25/20)(20/15)
Sledge (200/130)(160/105)
All 4 teammates must be off their respective bike before moving the sledge.
Work on the sledge can be split anyhow so teammates can chop and change.
Score = total distance pulled on sledge.
In a 10 minute window, complete the following in mixed 4/2 way synchro
2x
8 Burpee over worm
4 Worm cleans
10 Deadball over shoulder
2x
6 Burpee over worm
3 Worm cleans
8 Deadball lunges/leg
2x
4 Burpee over worm
2 Worm cleans
6 Deadball front rack carries
All burpees and worm cleans in 4 way synchro, then pair A holds the worm on shoulders while B completes all reps on the ball in 2 way synchro.
The pairs then swap places and repeat.
Worm (150/100)(125/75)
Deadball (40/25)(30/20)
Worm must be held on the shoulder for ball reps to count.
Score = time to complete or total reps.
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Event Details
Closes: Jun 10, 2026
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