The Trinity Throwdown Brisbane 2025

ADVANCED

FOR TIME (14 MIN TIME CAP)

PART A - 6 STATIONS

STATION 1: 30 X 1metre leap sync burpees (2 athletes sync) 

STATION 2: 30 X 1 Arm Devil press sync 22.5kg/15kg (2 athletes sync) 

STATION 3: 25 BMU ( One athlete working) 

STATION 4:30X  sync DB snatch (2 athletes sync) 

STATION 5: 60 wall balls shared (10kg/6kg)

STATION 6: 2 athlete HSW 10m up and 10m back per athlete x 2 - Indian file

INTERMEDIATE/MASTERS

FOR TIME (14 MIN TIME CAP)

PART A - 6 STATIONS

STATION 1: 25 X 1metre leap sync burpees (2 athletes sync) 

STATION 2: 25 x 1 Arm sync Alternating Devil press 22.5kg/15kg ( 2 athletes sync) 

STATION 3: 25 C2B ( One athlete working) 

STATION 4: 25 x sync DB snatch (2 athletes sync) 

STATION 5: 50 wall balls shared (10kg/6kg)

STATION 6: 10m up and 10m back twice sync DB OH walking lunges 22.5kg/15kg – (2 athletes sync) 

BEGINNERS

FOR TIME (14 MIN TIME CAP)

PART A - 5 STATIONS

STATION 1: 25 X 1metre leap sync burpees (2 athletes sync) 

STATION 2: 25 x 1 Arm Devil press sync 15kg/10kg (2 athletes sync) 

STATION 3: 50 Wallballs shared (10kg/6kg)

STATION 4: 25 x DB sync snatch (2 athletes sync)

STATION 5: 10m up and 10m back twice sync DB OH walking lunges 15kg/10kg  (2 athletes sync) 

EVENT FORMAT

·                    2 athletes working at a time at each station.  Any pairings (MM,FF or MF) and you can change pairings for each station. 

·                    Once a pair starts a station they have to finish it.

·                    Once that station is finished you can tag out to the waiting pair, you can swap partners, you can choose to do the next station – the strategy is yours to choose.

·                    Move through stations 1-6 in order. Once finished your time will be recorded

·                    If finished within the time cap, commence Part B

·                    Part B - All 4 athletes can move to the rig, stand in line behind the line and commence max rep BMU/C2B/wall balls in remaining time.

·                    Scored in Part A – time to complete the 6 stations and Part B - # of BMU/C2B/Wall balls completed

At the call of 3,2,1…go, any pair (MM/FF/MF) will complete station 1.  Once completed they will run back to the start for the next pair to start station 2.  Should the same pair who completed station 1 also wish to complete station 2, they still need to run back to the start before progressing to station 2.  On completion of station 2, run back to the start for the next pairing to start station 3.  Continue in this manner until all stations are complete running back to the start for the time to be recorded.

Should Part A be completed within the 14 minute time cap, all team mates can run to the rig and spend the remaining time completing as many reps as possible of BMUs (for advanced), chest to bar (for intermediate/masters) and wall balls (for elevate). The non working athletes will have to stay behind the marked line away from the rig.  Team mates can tag in and out as desired.  The total number of reps completed at the 14 minute mark will be the Part B score.

PART B

Max Reps in the remaining time of:

ADVANCED - BMU

INTERMEDIATE/MASTERS - CHEST TO BAR

ELEVATE - WALL BALLS

Should Part A be completed within the 14 minute time cap, all team mates can run to the rig and spend the remaining time completing as many reps as possible of BMUs (for advanced), chest to bar (for intermediate/masters) and wall balls (for elevate). The non working athletes will have to stay behind the marked line away from the rig.  Team mates can tag in and out as desired.  The total number of reps completed at the 14 minute mark will be the Part B score.

WITH A 14 MINUTE RUNNING CLOCK
PART A – FOR TIME (5 MIN TIME CAP)
MF PAIRS

Advanced

MF PAIRS

30 power cleans sync 60kg/42.5kg

30 front squats sync 60kg/42.5kg

30 S2OH sync 60kg/42.5kg

Intermediate/Masters

MF PAIRS

30 power cleans sync 45kg/35kg

30 front squats sync 45kg/35kg

30 S2OH sync 45kg/35kg

Elevate

MF PAIRS

30 power cleans sync 35kg/25kg

30 front squats sync 35kg/25kg

30 S2OH sync 35kg/25kg

For this event the team will be divided into two male/female pairs and the pairing is to remain the same throughout the workout.  Reps are to be shared as desired.

At 3,2,1 go a MF pair will commence the 30 synchronised power cleans.  The synchronisation is at the front rack position. On completion of the power cleans, commence 30 synchronised front squats where the synchronisation is standing tall together at the top of the squats.  On completion of the 30 front squats, complete 30 synchronised shoulder to overhead.  This can be a strict press, push press or push jerk. The synchronisation is standing tall with arms straight overhead at the same time.  Staying in your MF pairs, these reps can be shared as desired between the pairings. Your score will be time taken to complete.

THIS EVENT WILL SERVE AS THE TIE BREAK

PART B (IN REMAINING TIME)

1RM Clean & Jerk (Clean for Elevate)

(Score is each athlete’s heaviest lift combined)

On completion of Part A, the team can move directly into Part B to find each team members 1RM clean & jerk (1RM clean for elevate).  This can be power or squat clean and push jerk or split jerk. Females will use the 15kg bar and males will use the 20kg bars.  Only one athlete is to lift at a time and can lift in any order.

Once bars are loaded, the weight cannot go down. If an athlete fails a lift, they are able to attempt the failed weight, or even a higher weight if desired, as many times as they like however if they are unsuccessful their last successful lift will be their score.

Should a lift commence right before the 14 minutes, the athlete is allowed to finish that lift as long as the bar is in motion when the time is capped.

The score for Part B is each athlete’s heaviest lift combined.

ADVANCED
FOR TIME (14 MIN TIME CAP)
INDIAN FILE
2 ROUNDS

15 Box Jump Overs 24”/20”
12 Toes To Bar
6 snatch (squat or power) 70kg/45kg

INTERMEDIATE
FOR TIME (14 MIN TIME CAP)
INDIAN FILE
2 ROUNDS

15 Box Jump Overs 24”/20”
12 Toes To Bar
6 snatch (squat or power) 50kg/35kg

MASTERS
FOR TIME (14 MIN TIME CAP)
INDIAN FILE
2 ROUNDS

15 Box Jump Overs 24”/20”
12 toes to bar
6 cleans (squat or power) 60kg/40kg

ELEVATE
FOR TIME (14 MIN TIME CAP)
INDIAN FILE
2 ROUNDS

15 Box Jump Overs 24”/20”
12 knee raises
6 cleans (squat or power) 50kg/35kg

At the call of 3,2,1…go, one athlete will complete 15 box jump overs (elevate can step), 12 toes to bar (knee raises for elevate) and 6 snatches (cleans for masters & elevate).  On completion of the round the athlete will run back to tag the next teammate in line.  Continue in this fashion until all 4 teammates have completed one round.  Repeat the above for one more round with athletes staying in the same order.  The score is the time taken when the last athlete runs back to the start line.

FOR TIME (14 MIN TIME CAP)

ADVANCED

• MF1 - 50 cals Bike shared & at the same time MF2 do 70 cals row shared 
• 40 MF pair synchronised dual KB Thrusters 24kg/16kg  – change as desired
• MF2 - 50 cals Bike shared & at the same time MF1 do 70 cals row shared 
• 40 MF Pair synchronised dual KB Thrusters 24kg/16kg  - change as desired

INTERMEDIATE/MASTERS

• MF1 - 50 cals Bike shared & at the same time MF2 do 70 cals row shared
• 40 MF pair synchronised one arm KB Thrusters 24kg/16kg  – change as desired
• MF2 - 50 cals Bike shared & at the same time MF1 do 70 cals row shared
• 40 MF Pair synchronised one arm KB Thrusters 24kg/16kg  - change as desired

ELEVATE

• MF1 - 50 cals Bike shared & at the same time MF2 do 70 cals row shared
• 40 MF pair synchronised goblet squats 24kg/16kg  – change as desired
• MF2 - 50 cals Bike shared & at the same time MF1 do 70 cals row shared
• 40 MF Pair synchronised oblet squats 24kg/16kg  - change as desired

ATHLETES ARE TO STAY IN THE SAME PAIRINGS FOR THE WHOLE EVENT

At the call of 3,2,1… at the same time, MF1 pair will start on the bike to complete 50 calories and MF2 pair will start on the rower to complete 70 calories.  Once both pairs have completed the calories the team will move to the kettlebells to start their synchronised kettlebell thrusters (goblet squats for elevate). The synchronisation of the pair will occur at the top of the thruster with legs straight and arms overhead (or top of the squat for elevate). These reps can be shared between both pairs as desired.

Once 40 Thrusters (goblet squats for elevate)  have been performed, the team will head back to the bike and rower, with now MF2 on the bike and MF1 on the rower (pairs have to use different equipment from the first round). Similarly to the first round, once calories are reached, finish the workout with 40 more thrusters/goblet squats and then run to the finish line where your time will be recorded. If time capped your score will be number of reps completed.