BEGINNERS – Entry-Level / No Rig Movements

Perfect for those new to comps or still building confidence. No pull-ups or TTB here — just solid functional movements and fun, inclusive vibes.

Movements Include:

• Kettlebells 12/16kg – Swings, Clean, Squat, Snatch, Overhead Lunge

• Dumbbells 10/15kg – Single Arm Snatch

• Barbell 25/40kg – Deadlift, Power Clean, Front Squat, Thruster, Snatch

• Box Jumps/Step Overs – 16”/20”

• Wall Balls 4/6kg

• Bear Crawls

• Bar Hops

• Hanging Knee Raises (No pull-ups or toes-to-bar)

This division is all about getting involved, having a go, and getting that first comp under your belt with good support and low-stress workouts 💪🏾

INTERMEDIATE – For the more seasoned throwdown goers

You’re comfortable with barbell cycling, higher-skill gymnastics, and moving at pace. You’ve done a comp or two or are ready to level up.
Movements Include:

• Barbell 35/50kg, Dumbbells 15/22.5kg

• Chin over Bar Pull-ups

• Handstand Push-Up with 1 abmat

• TTB, DU, Wall Balls 6/9kg

• Box Jumps 20/24”

RX (ADVANCED) – You know what’s up

You’re confident in higher-skill movements and comp intensity.

Movements Include:

• Barbell 40/60kg, DBs 22.5/30kg

• Muscle Ups, Chest to Bar

• Handstand Walk (5m), HSPU

• TTB, DUs, Wall Balls 6/9kg

• Box Jumps 24”/30”