Manchester // Trafford Fit // Same Sex 3’s
About This Competition
The Trafford Fitness Competitions are back for our 1st 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.
The Early Bird price per team is £105+ booking fee.
Prices will rise to £120+ booking fee on December 15th
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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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | THE WOMBLES | 7 |
| 2 | CLEAN MACHINES | 14 |
| 3 | BARBELLS & PONYTAILS | 17 |
| 4 | MUSCLE BARBIES | 17 |
| 5 | PEACHES AND CLEANS | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | OOAH JUST A LIL’LIFT | 8 |
| 2 | BAD BITCH ERA | 21 |
| 3 | WHO RUN THE WOD | 32 |
| 4 | SELFITZ GIRLS | 36 |
| 5 | CHAFING THE DREAM | 40 |
| # | Athlete | Points |
|---|---|---|
| 1 | FUSION | 5 |
| 2 | SWOLEY TRINITY | 11 |
| 3 | OLD MAN FITNESS | 17 |
| 4 | LASTMINUTE.COM | 23 |
| 5 | WEIGHTS BEFORE DATES | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | SQUAT YOU SAYING | 9 |
| 2 | PRL TURBO SQUAD + | 17 |
| 3 | BARBELLS AND BEER | 23 |
| 4 | ROBS RAIDERS | 28 |
| 5 | ONLY FOOLS&THRUSTERS | 28 |
Workouts
In 10 minutes - Find your heaviest Bear Complex;
1 Clean from Floor
1 Front Squat
1 Front Rack STOH
1 Back Squat
1 Back Rack STOH
Judging Standards & Scoring;
As long as depth is hit on both squats and lock out is hit on both STOH = Good Rep ✅
NO ASSISTANCE from teammates
All teammates heaviest lifts are added to make the total score.
WOD 2A - Grip and Rip
For time, 10 minute cap:
50 Back Squats
50 Cleans (anyhow)
50 Shoulder to Overhead
Work is split any how:
One work, one hold, one rest.
For reps to count on the bar, another teammate must be performing mixed kettle bell holds.
Barbell weights are as follows
(Intermediate M/F)(Scaled M/F)
(70/47.5)(55/35) Back squat
(60/40)(47.5/30) Clean
(50/32.5)(40/25) STOH
Kettlebell weights are as follows
(Intermediate M/F)(Scaled M/F)
(24+20/16+12)(20+16/12+10)
WOD 2B - Ride and/or die
Same Sex 3s - 24th February 2024
If you finish part A, in the remaining time, perform max echo bike calories.
Work is shared any how on a single bike.
If you don’t complete part A, your score for part B will be 0.
*For Part 2A if you cannot back rack the bar, your team mates can help you if you attempt/fail 3 times to get the bar behind the neck.
WOD 3 - Stranger Rings
In a 10 minute window
Rower buy in
(1000/750)(800/600)m
Straight into AMRAP up the following ladder in remaining time:
6 wall ball to shared target (10/6)(8/4)
6 toes to rings (L raise scaled)
6 wall ball over rig
6 back to floor ring rows
8-10-12-14...
All work is split any how, 2 work, 1 rest
-The rower buy in is performed across 2 rowers, work split anyhow, and is not scored.
-Wall ball to shared target: with a single ball, both squat in sync and bounce the ball off the same target to each other alternating.
-Toes to ring: both athletes hang from one set of high rings each and perform the same standard movement as toes to bar in sync.
-Wall ball over rig: with a single ball, both squats in sync and pass the wall ball over the rig to each other.
-Back to floor ring rows: both athletes lie with their back on the floor and feet pressing down in a bridge. Using a single ring each, perform a synchro chest to ring row and back down to locked out arms
WOD 4 - One for all & all for one
Athletes must perform max reps of 3 way synchro movements in 4 consecutive windows of 2:30, totalling 10 minutes of work.
Each round has a buy-in of pull-ups to be performed by a single team member at a time, work split anyhow before the synchro reps commence. Not every teammate has to do the pull-ups. (Green banded pull-ups are allowed in scaled.)
Round 1:
15 pull-ups
AMRAP Burpees box jump (step-ups allowed scaled)
Round 2:
20 pull-ups
AMRAP Single KB/DB overhead lunge
Round 3:
25 pull-ups
AMRAP Box jump overs (step up allowed scaled)
Round 4:
30 pull-ups
AMRAP Single KB/DB snatch
There are 3 objects to be shared anyhow amongst the team for the synchro reps (Kettlebell/Kettlebell/Dumbbell)
(20/24/25) Male intermediate
(12/16/15) Female intermediate
(16/20/20) Male scaled
(10/12/12.5) Female scaled
The synchro points will be addressed in the upcoming briefing videos
Media
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Event Details
Closes: Feb 21, 2024
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