TWHQ FUNCTIONAL FITNESS THROWDOWN

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*

 

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 4 Workouts.

 

Workouts will be released on Instagram - @twhq.training and on Competition Corner as follows:

 

WORKOUT 1 - SPONSORED BY ATMAC CONSTRUCTION

ALL DIVISIONS

 

TIME CAP - 20 MINS

200M TEAM RUN 

2K BIKE AND 1K ROW

200M TEAM RUN

2K BIKE AND 1K ROW

200M TEAM RUN

2K BIKE AND 1K ROW

200M TEAM RUN

MAX CALS ON MACHINES IN REMAINING TIME

SCORE - COMBINED NUMBER OF CALS.

 

ALL ATHLETES RUN TOGETHER. AS SOON AS ALL 4 ATHLETES ARE BACK IN THE DESIGNATED AREA. ANY 2 ATHLETES CAN START WORKING ON MACHINES AND CAN SWAP AS MANY TIMES AS THEY LIKE. ONCE THE REQUIRED DISTANCE IS ON BOTH MACHINES ALL TEAM MEMBERS CAN LEAVE THEIR DESIGNATED AREA TO START THE RUN

 

 

 

WORKOUT 2 - SPONSORED BY GRUGAN MOTORS

ALL DIVISIONS

 

TIME CAP - 20 MINS

 

PART A

0-15 Mins

Each Athlete to find their 1RM of the following Complex:

1 x Clean (Power or Squat Clean)

1 x Front Squat

1 x STOH (Strict Press / Push Press / Push Jerk / Split Jerk)

 

Part A Score - Total Weight From All Athletes Lifts

 

At 15 mins - all athletes have one minute rest to get their bars ready for Part B

 

PART B

16 - 20 MINUTES

All athletes will have one minute in a waterfall style to complete Max Reps of the following:

 

Athlete 1 @ 16 Minutes - 1 Minute of Max Reps Power Clean

Athlete 2 @ 17 Minutes - 1 Minute of Max Reps Front Squats

Athlete 3 @ 18 Minutes - 1 Minute of Max Reps STOH

Athlete 4 @ 19 Minutes - 1 Minute of Max Reps GTOH

 

Barbell Weights

Males 50kg/40kg

Female 35kg/25kg

 

PART B SCORE - COMBINED NO. OF REPS AS A TEAM OF 4

 

 

 

WORKOUT 3 - THE DAILY GRIND

PROGRAMMED BY EMMA MCQUAID

SPONSORED BY THE VILLAGE INN KILLCLOGHER

 

EVERYDAY WORKOUT

TIME CAP - 20 MINS

WORKING IN PAIRS FOR 2 MINS ON 2 MINS RESTING

 

12 SYNCHRO BURPEE OVER DB

8/8 SYNCHRO HANG DB SNATCH

MAX PARTNERED WALL BALLS IN REMAINING TIME

 

PAIR 1 - MIN 0-2

PAIR 2 - MIN 2-4

PAIR 1 - MIN 4-6

PAIR 2 - MIN 6-8

 

REPEAT UNTIL 180 PARTNERED WALL BALLS ARE ACHIEVED.

 

TIME - TIME OR NO OF WALL BALLS IN TIME CAP

 

COMPETE WORKOUT

WORKING IN PAIRS

PAIR 1 COMPLETE

9-7-5
ROPE CLIMBS

18-14-10
SYNCRO DEVILS PRESS

36-28-20
BOX JUMP OVERS

TO UNLOCK PAIR 2

10-20-30
SYNCHRO BURPEE OVER DB
SYNCHRO DB SNATCH
T2B

SCORE - FOR TIME OR REPS IN TIME CAP

 

 

WORKOUT 4 - DASH AND BURN

SPONSORED BY CASTLE DENTAL STUDIO, KILLYCLOGHER/OMAGH

EVERYDAY WORKOUT

 

TIME CAP - 15 MINS

FOR TIME

ONE ATHLETE WORKING AT A TIME

50M DASH
INTO
12.5M PROWLER PUSH (50KG)
INTO
12.5M DB LUNGES (20KG/12.5KG)
INTO
8 X SANDBAG OVER THE FENCE (40KG/20KG)
INTO
12.5M DB LUNGES (20KG/12.5KG)
INTO
12.5M PROWLER PUSH (50KG)
JNTO
50M DASH

TAG NEXT ATHLETE

 

COMPETE WORKOUT 4

 

TIME CAP - 15 MINS

FOR TIME

ONE ATHLETE WORKING AT A TIME

50M DASH
INTO
12.5M PROWLER PUSH (50KG)
INTO
12.5M OH DB LUNGES (20KG/12.5KG)
INTO
4 X SANDBAG CLEANS (40KG/20KG)
INTO
8 X BURPEE OVER THE FENCE
INTO
4 X SANDBAG CLEANS (40KG/20KG)
INTO
12.5M OH DB LUNGES (20KG/12.5KG)
INTO
12.5M PROWLER PUSH (50KG)
JNTO
50M DASH

TAG NEXT ATHLETE

 

 

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 12th May 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.

 

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