Hiwa Functional Games

The course takes you through six functional movement stations with 300‑metre runs between each and a fast final sprint to finish. Pairs work together to complete the course, sharing movements and supporting each other throughout. Individuals will work through a slightly shorter, but heavier course completing all movements on their own.

The format is designed to be achievable for beginners while remaining engaging for those with more training experience, with clear guidance and modifications available where needed. The emphasis is on participation, effort and teamwork, creating an inclusive environment where everyone can enjoy the challenge at their own pace. 

Due to the nature of the event, finish times will be available, but there will be no overall winners or place getters. Instead, participants will be recognised for their spirit, enthusiasm and participation.

The event will be run in heats, with specific heat times sent via email closer to the event date. The first heat will begin at 9am, with participants competing in each heat. Please arrive early, fully warmed up and ready to compete. Warm-ups for the event can be completed anywhere within Hiwa. Heats will run strictly to schedule, so it’s essential to be prepared ahead of your assigned start time. More detailed timing and heat information will be shared closer to the event. The event should take 30-45 minutes to complete. 

Pairs

This division is aimed at entry level athletes, shared work with you competition partner, the weights are 5kg for females and 10kg for males. One person MUST be a Hiwa member. 

Recommended fitness standards

Each person in a pair should be able to:

• Run 2-2.5 km comfortably
• Complete 3 sets of 10 dumbbell overhead presses using 2.5-5 kg weights
• Perform 2 × 200 m intervals on both the ski erg and rowing machine
• Complete 3 sets of 20 bodyweight lunges and squats

Individual

This division is aimed more towards the advanced athletes, with heavier weights – 15kg for females and 20kg for males. Slightly less repetitions and erg distances, but you will need to complete the full race on your own.  

Recommended fitness standards

• Run 3-3.5 km comfortably
• Complete 3 sets of 10 dumbbell overhead presses using 7.5-10 kg weights
• Complete 450 m on both the ski erg and rowing machine at a pace of 2:00-2:30 min/500 m
• Complete 2 sets of 20 lunges and squats using 15 kg (female) or 20 kg (male)

Participants will complete a six-station course that includes running and functional fitness movements. Coaches will be present throughout the event to provide guidance and offer movement modifications where appropriate.

Please note:

• Functional movements for pairs will be completed with 5kg weights for females and 10kg weights for males.
• Functional movements for individuals will be completed with 15kg weights for females and 20kg weights for males.

Pairs and individuals will complete the following stations in this order: