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Competition Simulation

Competition Simulation

Plan | Prepare | Perform | Repair

Welcome to the Competition Simulation Masterclass – a 2-day event that’s designed to provide deep-seated learning around the 4 key facets to functional fitness competition and have a bunch of fun with mates at the same time.

In Pairs, athletes will complete 3 specially crafted workouts; 2 fixed and 1 floating within a 4-hour working window i.e. a shortened version of a day at The Bay Games.

But of course, that’s only part of the story… Learning how to plan for Games day, prepare for each workout and then perform at your peak potential is what you have in store. Plus a day of reflection and recovery ‘done right’.

That’s what this Masterclass has in store for you!

The Schedule
Date Activity Location  
7:30pm – 9.00pm Welcome & orientation Pilgrims Cafe  
8:30-8.45am Meet, greet & briefing South Coast Barbell  
8:45-9:30am Mindfulness & Movement South Coast Barbell  
9:30-10:30am Plan (Strategy Session) South Coast Barbell  
10:30-10:50am Break South Coast Barbell  
10:50-12:00pm Prepare (Skills & Drills Workshop)  South Coast Barbell  
12:00-2:30pm Private Preparation  
2:30-3:00pm Competition Briefing South Coast Barbell  
3:00-7:00pm Perform – Competition Simulation South Coast Barbell  
7:00pm >> Fuel, hydrate and repair  
7:30-8:30am Trail walk / active recovery Nelsons Beach Trail  
9:00-10:00am Swim skills / recovery session Leisure Centre  
10:45-12:00am Brunch + reflection round White Sands Park  
12:00-12:30am Comfort Break  
12:30-1:30pm Stretch & Mobility Session  South Coast Barbell  
1:00-1:30pm Q&A South Coast Barbell  
1:30-2:00pm Feedback, Photos and Farewell South Coast Barbell  


Event 1

Download Standards

This event is all about task completion as a buddy team of two. It’s strategy focused and the aim is to complete the stated work requirements as fast as you can.

Therefore, how each pair shares the workload between them, how they transition between the two movements and how they communicate will have a huge impact on their results.

For time, athletes must complete the following:

  • 150 Wall-ball Shots
  • 150/135/120 Cal. Row

Partners may work simultaneously on separate movements, but not on the same movement at the same time. Other than that, they can share the workload however they choose. 

M: 10-ft/9-kg | F: 9-ft/6-kg

Time Cap: 15 minutes 

Movement Standards

Wall-ball Shots: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and then thrown at the target. The centre of the wall-ball is required to hit the target for the rep to count. 

If the wall-ball drops to the ground from the top it cannot be caught off the bounce to begin the next rep. The wall-ball must be allowed to settle on the ground before being picked up. 

Rower: When using the rower, both feet must remain on the rower unless switching athletes or until the monitor reads the desired total Calories. 

Event 2

Download Standards

This event is all about work capacity and communication. As with any workout that calls for synchronisation of movements, having a plan, practising it and communicating clearly are key!  

In 10 minutes, athletes must complete as many rounds as possible of:

  • 2-4-6-8* Synchronised Burpee Box Jump Over
  • 8m Synchronised Overhead Walking Kettlebell Lunge (Right arm overhead)
  • 2-4-6-8* Synchronised Kettlebell Swing
  • 8m Synchronised Overhead Walking Kettlebell Lunge (Left arm overhead)

M: 20-in/24-kg | F: 20-in/16-kg

*Continue increasing by 2 reps with each new set/round

Movement Standards

Synchronised Burpee Box Jump Over: Each Burpee Box Jump Over must be performed perpendicular to and facing the box, no other variation is allowed. They are synchronised which means that the two Athletes must start the burpee together, arrive at the bottom of the burpee at the same time and have both respective feet taking off and landing together as they jump onto the box and jump off the other side. 

Note: These are hand-release burpees so Athletes must touch their chest and thighs to the ground at the bottom of the burpee and lift both hands off the ground for each rep to count. Athletes may jump or step in the burpee, but must be synchronised with their teammate. Athletes are not required to stand to full extension before jumping over the barbell. The rep is counted when the athletes land with their respective feet together on the opposite side of the barbell.

Synchronised Overhead Walking Kettlebell Lunge: Each lunge begins with both athletes each holding one kettlebell overhead, arm fully extended, both feet together and the athlete standing tall with hips and knees extended. As a synchronised movement the athletes must step forward into a lunge position. 

At the bottom of the lunge, the trailing knee must make contact with the ground with the athletes respective kettlebells still in the overhead, locked out position. The athletes trailing leg must then travel forwards and come to a complete stop while standing with legs and hips fully extended prior to switching positions. The athletes must alternate which foot leads for each rep. 

If either athlete drops their kettlebell or moves their feet forward without lunging it shall be deemed as a ‘no rep’. 

Synchronised (American) Kettlebell Swing: Each athlete’s Kettlebell starts on the ground. As a synchronised movement, the athletes must pick up their Kettlebell and begin their swings in unison i.e. reaching the top and the bottom of each swing at the same time.

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centred over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Event 3

Download Standards

This is the FLOATING workout. This means that you will have from the time the Comp Sim starts until the time the last event finishes to complete the floating workout with your buddy. ‘When’ you complete this workout is therefore for you to decide.

The anaerobic design of this workout means it’s a hard combination. As with all of the workouts – devise a plan with your partner and prepare to red line for a fast and furious test! 

In 3 minutes, athletes must complete:

  • As many calories as possible on an Assault Bike
  • While one partner is working on the Assault Bike, the other partner is to perform as many meters of a farmers carry around 2 cones distanced 8m apart. Partners may switch as desired

Farmers carry weights 2 x 24-kg/2 x 16-kg

Note: For scoring purposes 8m = 3 calories // partial distances = no calories

Movement Standards

Assault Bike: During operation both feet must remain on the pedals unless switching partners or until the Time Cap is reached

Farmers Carry: The athlete is required to hold the required weight in each hand. Holding both off the ground the athlete is required to navigate an 8 metre distance as many times as possible. The weights must be carried off the ground at all times when the athlete is advancing forwards.



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