TWHQ FUNCTIONAL FITNESS THROWDOWN 2.0
About This Competition
TWHQ Functional Fitness Throwdown
Categories: FITNESS AND COMPETE
Teams:
Teams of 4 -
4 x Males
4 x Females
Mixed - 2 x Males and 2 x Females
Price: £250 per team***
(LIMITED DISCOUNT CODES - CONTACT TWHQ.TRAINING ON INSTAGRAM FOR MORE DETAILS - ONCE THEY'RE GONE THEY'RE GONE)
*Cash Prizes for the winning COMPETE Teams*
*PRIZES FOR ALL PODIUM FINISHERS*
Once capacity is reached that's it - there may be a waiting list - please email twhq.events@gmail.com if you wish to join the Waiting List.
Teams will compete over a 2 HOUR period (including rest) comprising of 3 Workouts.
Workouts will be released on Instagram - @twhq.training and on Competition Corner.
No Refunds but tickets can be transferred as long as Competition Corner is updated and TWHQ are emailed (twhq.events@gmail.com) before the Schedule is finalised.
Schedule will be finalised and all competitiors will be notified on or before 20th August 2025.
Limited Parking on site. Please carpool where possible. Teams travelling together who wish to be accommodated at the same wave time please notify us at twhq.events@gmail.com and we will try to accommodate your request. Please note that it may not be always possible.
Vendors on site.
Source: Competition Corner
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | NOCCO | 8 |
| 2 | KBCJ | 12 |
| 3 | TWHQ Mixed 1 | 16 |
| 4 | TWHQ Mixed 3 | 19 |
| 5 | TWHQ Mixed 2 | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | Blayney Barbells | 5 |
| 2 | TWHQ Speed Syndicate | 15 |
| 3 | Squats, Shots & Shenanigans | 18 |
| 4 | RG Girls 2 | 24 |
| 5 | The Sineads | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | RG Fitness | 5 |
| 2 | Sunday Leaguers | 9 |
| 3 | Swole Patrol | 19 |
| 4 | The Clean Jerks of TWHQ | 20 |
| 5 | RG Fitness Lads | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | The pack | 6 |
| 2 | Aggressively average | 13 |
| 3 | Chalk dirty to me | 14 |
| 4 | CookstownCross&NotFit | 20 |
| 5 | FORM Force | 25 |
Workouts
20 MIN TIME CAP
IN PAIRS
EACH PAIR COMPLETES EACH OF THE FOLLOWING BEFORE MOVING TO THE NEXT AREA
16 SYNCHRO DB SNATCH (17.5KG/10KG)
32 WEIGHTED STEP OVERS (20" BOX)
16 SYNCHRO DB THRUSTERS (8/8)
32 PARTNERED WALL BALLS (6KG)
-
12 SYNCHRO DB SNATCH
24 WEIGHTED STEP OVERS
12 SYNCHRO DB THRUSTERS (6/6)
24 PARTNERED WALL BALLS
-
8 SYNCHRO DB SNATCH
16 WEIGHTED STEP OVERS
8 SYNCHRO DB THRUSTERS (4/4)
16 PARTNERED WALL BALLS
FOR TIME
PART A
0-15 MINS
AREA 1 - 5 MINS
0.00 MINS - 2. 30MINS PAIR 1 COMPLETE 18 BURPEE BOX JUMP OVERS (SHARED) INTO MAX TTB (SHARED)
2.30 MINS - 5 MINS PAIR 2 COMPLETE THE WORK
AREA 2 - 5 MINS
5MINS - 7.30MINS PAIR 1 COMPLETE 8 ROPE CLIMBS(SHARED) INTO MAX DOUBLE UNDERS (SHARED)
7.30MINS - 10MINS PAIR 2 COMPLETE THE WORK
AREA 3 - 5 MINS
10MINS - 12.30 MINS PAIR 1 COMPLETE 36 PARTNERED WALL BALLS INTO MAX BMU/PULL UPS
12.30MINS - 15 MINS PAIR 2 COMPLETE THE WORK
PART B
MINUTE 16 - MAX TTB
MINUTE 17 - MAX ROPE CLIMBS (4 POINTS)
MINUTE 18 - MAX DU'S
MINUTE 19 - MAX BMU (4 POINTS) OR PULL UP (1 POINT)
MINUTE 16 - 20
MINUTE 1 - ATHLETE 1 - MAX DB SNATCH
MINUTE 2 - ATHLETE 2 - MAX WEIGHTED STEP OVERS
MINUTE 3 - ATHLETE 3 - MAX DB THRUSTERS
MINUTE 4 - ATHLETE 4 - MAX WALL BALLS
20 MIN TIME CAP
IN PAIRS IN A YGIG FORMAT
EACH PAIR COMPLETES EACH OF THE FOLLOWING IN A YGIG FORMAT WHILST THE OTHER PAIR WORK ON THE BIKE
1. 400M RUN
2. 40 X BOW JUMP OVER. 24"/20"
3. 20 X DEVIL PRESS 22.5KG/15KG
4. 200M SANDBAG CARRY 50KG/30KG
5. 20 X SANDBAG CLEAN 50KG/30KG
THE SKI IS THEN UNLOCKED
ALL FOUR ATHLETES THEN WORK FOR MAX SKI/BIKE CALS WHILST ONE SANDBAG IS HELD OFF THE GROUND
SAME SEX PAIRS FOR MIXED PAIR TEAMS
*** PENALTIES ***
5 cal deduction for Ski Handles being let go/fired back up
5 cal deduction for Sandbag being dropped
MALE MUST HOLD THE 50KG BAG AND FEMALES HOLD THE 30KG BAG
20 MIN TIME CAP
IN PAIRS IN A YGIG FORMAT
EACH PAIR COMPLETES EACH OF THE FOLLOWING IN A YGIG FORMAT WHILST THE OTHER PAIR WORK ON THE BIKE
1. 400M RUN
2. 40 X BOW JUMP OVER. 24"/20"
3. 20 X DEVIL PRESS 20KG/12.5KG
4. 200M SANDBAG CARRY 40KG / 20 KG
5. 20 X SANDBAG CLEAN 40KG / 20KG
THE SKI IS THEN UNLOCKED
ALL FOUR ATHLETES THEN WORK FOR MAX SKI/BIKE CALS WHILST ONE SANDBAG IS HELD OFF THE GROUND
SAME SEX PAIRS FOR MIXED PAIR TEAMS
MALES MUST HOLD THE 40KG BAG AND FEMALES THE 20KG BAG
*** PENALTIES ***
5 cal deduction for Ski Handles being let go/fired back up
5 cal deduction for Sandbag being dropped
PART A
COMPLETE 3 ROUNDS OF THE FOLLOWING IN YGIG PAIRS:
12 SYNCHRO DEADLIFT
8 SYNCHRO HANG CLEAN
4 STOH
INTO
4 SYNCHRO PULL UPS
8 SYNCHRO PRISONER LUNGES
12 SYNCHRO BUTTERFLY SIT UPS
AFTER ROUND 1
12 TEAM BURPEE OVER BAR
AFTER ROUND 2
8 TEAM BURPEE OVER BAR
AFTER ROUND 3
4 BURPEE OVER BAR
SCORE - TIME
BARBELL 50KG/35KG
PART A
COMPLETE 3 ROUNDS OF THE FOLLOWING IN YGIG PAIRS:
12 SYNCHRO DEADLIFT
8 SYNCHRO HANG CLEAN
4 STOH
INTO
4 SYNCHRO HANGING KNEE RAISES
8 SYNCHRO PRISONER LUNGES
12 SYNCHRO BUTTERFLY SIT UPS
AFTER ROUND 1
12 TEAM BURPEE OVER BAR
AFTER ROUND 2
8 TEAM BURPEE OVER BAR
AFTER ROUND 3
4 BURPEE OVER BAR
SCORE - TIME
BARBELL 40KG / 25KG
PART B
IN REMAINING TIME
EACH ATHLETE TO ESTABLISH 1 MAX LIFT OF GTOH
PART B
IN REMAINING TIME
EACH ATHLETE TO ESTABLISH 1 MAX LIFT OF GTOH
Media
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Event Details
Closes: Aug 21, 2025
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