MANCHESTER // TRAFFORD FIT // SAME SEX 4'S - SCALED & INTERMEDIATE
About This Competition
The Trafford Fitness Competitions are back for our 3rd 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 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 | STRENGTHN GALS | 10 |
| 2 | SPICE GIRLS | 13 |
| 3 | AWLC | 18 |
| 4 | ECE'S ANGELS | 18 |
| 5 | PEAK PERFORMANCE | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | OH DAVE WOD OCCURIN | 12 |
| 2 | CLEAN AND PERKS | 19 |
| 3 | WE LOVE PIZZA | 27 |
| 4 | WOD THE HECK | 27 |
| 5 | WOD NOW WINE LATER | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | CF 1878 | 7 |
| 2 | ELEVEN | 13 |
| 3 | CFL | 14 |
| 4 | CHALK TO ME DIRTY | 24 |
| 5 | DOUBLE A BRAD BURGER | 29 |
| # | Athlete | Points |
|---|---|---|
| 1 | STRENGTHN MISFITS | 6 |
| 2 | 5:30 CREW | 11 |
| 3 | ‘WOD’- A - MESS | 14 |
| 4 | TOTAL THRUSTER FUCK | 15 |
Workouts
The team must split into 2 fixed pairs of 2 (A and B), and complete the following work in an 8 minute cap:
Buy in
12m bear crawl A/B/A/B
Build the bar
Into
A - 8x thrusters/B plank hold
A - Overhead hold/B 8x burpee bar touch
B - 8x thrusters/A plank hold
B - Overhead hold/A 8x burpee bar touch
A - 6x thrusters/B plank hold
A - Overhead hold/B 6x burpee over bar
B - 6x thrusters/A plank hold
B - Overhead hold/A x burpee over bar
A - 4x thrusters/B plank hold
A - Overhead hold/B 4x burpee under bar
B - 4x thrusters/A plank hold
B - Overhead hold/A 4x burpee under bar
Into
Cash out
Break apart the bar
12m bear crawl A/B/A/B
Barbell weight (60/40)(45/30)kg
Score is time.
Thrusters are performed in synchro by 1 pair of athletes holding 1 bar by the collars.
(If there is a shorter athlete, they can stand on plates to keep the bar level.)
For thrusters to count, planks on hands must be held by the other pair (A frame hold allowed), and there must be synchro in the top and bottom of the rep.
For burpee bar touch, bar must be held locked out overhead for the burpees to count.
For burpee over bar, bar must be held no lower than the knees for reps to count.
For burpee under bar, bar must be held no higher than the hips for reps to counts.
Burpee bar touch, both chests and hips must be on the floor then both pairs of hands touch the bar in sync.
Burpee over bar, both chests and hips must touch floor in sync, both athletes must get over bar each rep, but synchro crossing the over is not required.
Burpee under bar, both athletes must start locked out stood up, then chest and hips to floor, both athletes must get under the bar each rep, but synchro crossing under the bar is not required.
In a 9 minute window:
2x calorie bike buy in
Into AMRAP ladder of
Rope climb/Single arm snatch/Pull up/ Single arm clean
2 athletes per bike must complete the calorie buy in before scored reps commence.
(40/30)(32/24) Cals
Once the buy in is completed, the team then completes AMRAP of the ladder in the remainder of the 9 minute window.
Ladder increases as follows
Rope climb/snatch/pull up/clean
2/4/4/4
3/6/6/6
4/8/8/8...
Rope climbs can be completed by any athlete in any combination. Not everyone must rope climb.
Intermediate athletes must touch a bar at 12 feet and scaled athletes must get their chin over a bar at 7 feet but don't have to grab the rope with hands.
Snatches are single object 4 way synchro with synchro at the floor and lock out overhead and can be completed in either hand anyhow.
Each member can hold any object of the 2 DBs and 2 KBs.
Pull ups are in 2 way synchro and can be completed anyhow by any 2 athletes. Not everyone must pull up.
Synchro is both full locked out at the bottom and chin over bar at the top.
Green banded pull ups are allowed for scaled.
Cleans are performed with the same criteria as snatches but with lockout in front rack.
For rope climbs and pull ups to count, any 2 athletes must be holding 2 objects each in any configuration in front rack.
Score is total reps of the ladder
DB: (25+20/15+12.5)(20+17.5/12.5+10)
KB: (24+20/16+12)(20+16)(12+10)
In an 8 minute window athletes must complete a 1 - REP MAX of the following four lifts:
Clean
Snatch
Jerk
Thruster
One athlete per movement.
One bar and set of plates per team.
Score is the best four lifts combined for total weight.
Bars must start from the floor but team mates can help athletes loads bar into front rack.
Lifts can be attempted in any order as many times as needed.
Bonus Strong(wo)man gauntlet:
This workout is to be completed as fast as possible, by 1 team at a time, at any point in the day, with limited practice before the scored attempt begins.
Score = combined time of all 4 athletes to complete the WOD round robin.
Yoke (155/95)(125/75)
Log (65/42.5)(50/32.5)
Ball (80/50)(65/40)
Axle (75/50)(60/37.5)
Frame (140/90)(110/70)
7 minute EMOM for max reps
1: Plate sit up/Cal row
2: Weighted box step over
3: Toes to rig/Cal row
4: Weighted box step over
5: Toes to rings/Cal row
6: Weighted box step over
7: Toes to bar/Cal row
Whole workout is 3 work, 1 rest, split anyhow.
Weighted step ups are 3 way synchro on and off boxes.
Each athlete will hold either 2x DB/2x KB/1x dead all anyhow.
Plate sit up/Toes to rig/Toes to rings/Toes to bar are all 2 way synchro, while a third athlete rows.
Toes above waist allowed in scaled for TTR/TTB
Everyone must row at least once.
DBs: (20+17.5/12.5+10)(17.5+15/10+7.5)
KBs: (20+16/12+10)(16+12/10+8)
Ball: (40/25)(30/20)
Plate: (15/10)(10/5)
Box: (24/20)
Score is total reps
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Event Details
Closes: Sep 13, 2024
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