Manchester // Trafford Fit // Mixed Sex 4s - Scaled & Intermediate
About This Competition
The Trafford Fitness Competitions are back for our 1st instalment of 2025. 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 | THE NO REP-ROBATES | 10 |
| 2 | 2 OLDIES 2 GOLDIES | 11 |
| 3 | PAIN TRAIN | 24 |
| 4 | FLORENCE & 3MACHINES | 26 |
| 5 | CHARLIES ANGELS | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | L.A.S.T WOD STANDING | 9 |
| 2 | REGISTERED FLEX OFFENDERS | 19 |
| 3 | NOTFAST JUST FURIOUS | 26 |
| 4 | FAIRFIELD MAYHEM | 26 |
| 5 | MIS-FITS | 28 |
Workouts
HOLDING OUT FOR A HERO
Spin on the classic DT hero WOD
Team split into 2 fixed mixed pairs
and complete an 11 minute AMRAP of:
12 deadlifts (synchro)
12 box jump overs (synchro)
9 hang power cleans (synchro)
9 pull ups (synchro)
6 shoulder to overheads (synchro)
6 wall walks (IGYG, 3 each)
Pair A completes all the barbell movements on round 1 whilst pair B completes the gymnastics.
Once a full round is completed, pairs swap for round 2 and repeat.
For gymnastic reps to count, the other pair must have bar in the specified hold after their own set is completed.
HYBRID THEORY
In 4x 2:30 windows, the team must complete in 3 way synchro AMRAP of:
1: burpee broad jump (3 sync, 1 row)
2: farmer's carry (3 sync, 1 row)
3: front rack walking lunge (3 sync, 1 ski)
4: wall balls (3 sync, 1 ski)
The whole team must complete an unscored buy in of 8 IGYG synchro shuttle runs (4/pair) in 2M/2F format each round before the scored reps commence.
Any 3 of the athletes can complete the work on all of the 4 windows, but each member must complete either a row or a ski once.
The athlete not working on the synchro reps must complete max cals on the rower for windows 1 and 2, and max cals on the ski erg for windows 3 and 4, split anyhow.
Each athlete must effectively complete 4 rounds of running buy in, 3 rounds of synchro reps, plus 1 round of cardio only.
Score = total synchro reps + total cals
RIDIN' DIRTY
For time in a 10 minute cap:
X Cal bike
24 TTB
4 Worm clean
Y Cal
20 TTB
4 Worm clean
Z Cal bike
16 TTB
4 Worm clean
Calories must be completed across 2 bikes; 1 male, 1 female, before gymnastics commence.
Gymnastics must completed in 2 way synchro, with L raises allowed for scaled.
Synchro for TTB/L raise is both pairs of feet behind vertical plane at the bottom and touching the bar/above hip crease at the top.
Work can be split anyhow for the bike and gymnastics, but everyone must work at least once on both stations.
Worm clean is all 4 team members taking the worm from the floor to shoulders, locked out under control.
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Bike cals (M/F)
X (16/12)(14/10)
Y (24/18)(21/15)
Z (32/24/28/20)
STAY STRONG, MOVE ALONG
8 minute EMOM for points where athletes must try to hit 1 ground to overhead per bar.
1 male & 1 female bar per station, ascending in weight each minute.
If an athlete successfully snatches a bar, they earn 2 points, if they clean and jerk it, they earn 1 point.
No lift inside the minute earns 0 points but they are still permitted to attempt subsequent rounds.
Each athlete can attempt each lift as many times as they like in any order, but only 1 athlete may lift at a time.
If athletes fail a snatch, they may attempt a clean and jerk, time permitting.
If an athlete completes a clean and jerk and also decides to successfully complete a snatch, only 2 points will be awarded.
All forms of both snatch and clean and jerk are permitted, as long as the bar finishes overhead under control.
Score is total points earned by the entire team combined.
Total of 8 points possible to earn each round so total points available if everyone snatched every bar would be 64.
Bar increments are as follows, with the intent that the bars start manageable, but jumps feel big, and most if not all athletes are guaranteed to get knocked out before the end.
(Male inter/Female inter)(Male scalded/female scaled)
1: (50/30)(40/25)
2: (60/37.5)(47.5/30)
3: (70/45)(55/35)
4: (80/52.5)(62.5/40)
5: (90/60)(70/45)
6: (100/67.5)(77.5/50)
7: (110/75)(85/55)
8: (120/82.5)(92.5/60)
WEAPON OF CHOICE
4x 2 minute windows for max reps
Athletes will each pick any 2 pieces of apparatus from the following to complete AMRAP:
Axle bar deadlift
Deadball over bar
Frame carry
Log GTOH
Each station requires 1M/1F for max reps, working 1 rep at a time, reps split anyhow.
Stations can be split anyhow, but once the 2 athletes lock in for each piece of apparatus, no substitutions can be made.
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Event Details
Closes: Apr 22, 2025
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