Event 2

This event is called ‘Bells’

The SUP is back again!

Time to dust off that board in your back shed, pump up the one in your garage, or borrow one from your mate. 

Advanced Teams

For time, complete:

Part A

4 x 200m Stand Up Paddle Board

Part B

4 Rounds

• 20 Synchronised American Kettlebell Swings
• 20 Synchronised Goblet Squats
• 20 Synchronised Ground to Overhead
• 20 Synchronised Russian Twists

M: 24kg | F: 16-kg

Time Cap: 14 minutes

Intermediate Teams

For time, complete:

Part A

4 x 200m Stand Up Paddle Board

Part B

4 Rounds

• 20 Synchronised American Kettlebell Swings
• 20 Synchronised Goblet Squats
• 20 Synchronised Ground to Overhead
• 20 Synchronised Russian Twists

M: 16kg | F: 12-kg

Time Cap: 14 minutes

Important Notes

Each athlete must do one leg of the paddle each. Three athletes are working in sync at all times with the kettlebells to complete the four rounds. If all paddles are complete team members can swap out whenever they like until all kettlebell rounds are complete.

Movement Standards

Stand Up Paddle

Athletes must start in their designated holding pen/lane with their SUP Board immediately next to them, but not touching it. Wetsuits and speed suits CANNOT be worn. Athletes may be holding their paddle before the buzzer.

Once the heat starts each Athlete must pick up their SUP Board and enter the water with it. Making sure the water is deep enough so as not to damage the board/fin, the athlete will paddle along the designated route at all times keeping the marker buoys on their right. Support craft and/or pacers are not allowed.

NOTE: The SUP’s are not to make contact with anything but sand, water and human. Penalties can be applied if an athlete causes a board to make contact with the metal crowd control barriers.

Synchronised Kettlebell American Swings

Each set of American kettlebell swings begins with the kettlebell on the ground. Athletes then take the kettlebell handle and swing it back through the legs to generate a swing. The rep is credited when the kettlebell is overhead in an inverted position with hips, knees and arms extended. 

 For synchronization to count all athletes must meet in this overhead position at the same time.

Kettlebell Goblet Squats

The kettlebell must be held in the goblet position in front of the body. Once in position athlete’s must squat below ‘parallel’. We define ‘parallel’ as the depth where an athlete’s hip crease drops below the top of the leg. The rep is counted when the athlete stands to full extension of the hip, knee and ankle.

For synchronization to count all athletes must meet in bottom position and top open hip position at the same time.

Kettlebell Ground to Overhead

Each rep, the kettlebell must begin on the ground. Athletes then perform either a clean and press or a snatch to take the bell to the overhead position. In the clean and press athletes take the bell from the ground to the front rack position. Once in the front rack with the bell making contact with the forearm and shoulder, athletes then begin the overhead portion of the lift. Athletes will drive the bell overhead with the use of the legs and arms and perform a jerk, push press or strict press to get the bell to the locked out overhead position.

If using the snatch method athletes must start with the bell on the ground and in one fluid motion snatch it to the overhead position.

The rep is credited when the bell is fully locked out overhead with the athletes arms, hips, and legs extended. The feet must be in line under the body and the bell must be over the centre of the athlete’s body when viewed from profile (aka the side).

For synchronization to count all athletes must meet at the ground and the overhead locked out position at the same time.

Kettlebell Russian Twist

Athletes must start sitting on the sand with the kettlebell to one side, with your knees bent and feet lifted or flat. Taking the bell handle in your hands and performing a twisting motion to take the bell to the other side of the body. Each rep is credited when the bell touches down in the sand on the other side of your body.

For synchronization to count all athletes must meet with bell touching sand on the same side at the same time.

Event 3

This event is called ‘Heavy Metal’ 

Advanced & Intermediate Teams

For load

3 Rep Max Shoulder to Overhead

1 Rep Max Clean

Time Cap: 7 minutes

Event Flow

At 3, 2, 1, go athletes will step forward to their bar to complete a 3rm Shoulder to Overhead. Teams will take as many attempts as they like to set a heaviest weight possible for the STO (bars can be preloaded before the timer starts). Once teams are satisfied with all 4 team members attempts going overhead they can continue loading the bar to complete their 1rm Clean. Competitors may change the weights whenever they choose to assist each other in loading the weights quickly however clips must be used at all times and teammates must stand clear while others lift. You may go down in weight if you choose. Remember to always wait for your judges down call or you will receive a no rep for that attempt. Touch and go style is permitted on the STO’s so long as you reach a proper standing lockout position on each rep before descending the bar. Not stopping to show control of the clean at the top will also result in a no rep.

All team members will set a best attempt at both lifts for an accumulated score in kilograms.

Movement Standards

Shoulder To Overhead

With the barbell beginning on the ground. Each rep begins with the barbell in the front-rack position and the bar in contact with the torso. The barbell must be cleaned up by the athlete each time they take it from the ground – no racks or jerk blocks may be used. 

The rep is credited when the barbell is fully locked out overhead with the athletes arms, hips, and legs extended. The feet must be in line under the body and the bar must be over the centre of the athlete’s body when viewed from profile (aka the side). 

A press, push press, push jerk or split jerk are permitted as long as the athlete reaches the required finish position.

Clean

Each rep, the barbell must begin on the ground. Athletes then perform a clean, taking the bar from the ground to the front rack position. Athletes may choose to do a squat or power style clean.

The rep is credited when the barbell is in the front rack with the bar making contact with the torso and elbows in front of the barbell with the athlete’s hips and legs extended. If the feet have moved out during the lift they must be recovered to the width of hands as a minimum.

Event 4

This event is called ‘The Vault’ 

Strength endurance time, how hard can you push and still get over that Vault.

Advanced Teams

In 12 minutes, complete as many rounds as possible of:

Part A:

• 10 Deadlifts
• 5 Burpee Over Vault
• 10 Dual Dumbbell Thrusters

Part B:

• Rower Calories

Male: Deadlift 115kg | Dumbbell 22.5kg | Post 1.1m”

Female: Deadlift 80kg | Dumbbell 15kg | Post 1.1m”

Tiebreaker: The time it takes to complete the first round.

Intermediate Teams

In 12 minutes, complete as many rounds as possible of:

Part A:

• 10 Deadlifts
• 5 Burpee Over Vault
• 10 Dual Dumbbell Thrusters

Part B:

• Rower Calories

Male: Deadlift 80kg | Dumbbell 15kg | Post 1.1m”

Female: Deadlift 55kg | Dumbbell 10kg | Post 1.1m”

Tiebreaker: The time it takes to complete the first round.

Movement Standards

Deadlifts

Starting with the bar on the ground in front of them, the athlete must lift the bar to their hips in one consistent motion. The rep is counted when the athlete stands with the bar to full extension of the hip, knee and ankle with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout. 

Any hand grip style is permitted but this is a ‘conventional’ deadlift, meaning the hands must be positioned outside of the knees. Sumo Deadlifts, or any other variation where the hands are inside the legs, are not permitted. Collars must be used to secure the weights on the barbell.

Burpee Over Vault

Athletes must touch their chest and thighs to the ground at the bottom of the burpee for the rep to count. Athletes may jump or climb their way over the pole in any fashion they chose. The rep is counted when both of the athlete’s feet reach the ground on the opposite side of the vault.

Double Dumbbell Thruster

Each set of dumbbell thrusters begins with the dumbbells on the ground. Dumbbells move from the bottom of a front squat to full lockout overhead. Athletes must hold the thrusters in the front-rack position during the squat. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean, with or without full hip extension, is allowed when the dumbbells are taken from the floor. 

The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body. Athletes must continue pressing the weight up until lockout. Re-dipping during the press (i.e. performing a thruster jerk) will result in a no-rep.

Event 5

This event is called ‘Grip Reaper’ 

This is an appropriately named floating workout that all Athletes will have to complete between the end of Event 2 and the end of Event 4. 

Advanced Teams

In 6 minutes, complete as many rounds as possible of:

• 6 Minutes Max Echo Bike Cals
• 3 Minutes Max Toes to Bar
•  Minutes Max Rope Climbs 15ft

Time Cap: 6 minutes

Intermediate Teams

In 6 minutes, complete as many rounds as possible of:

• 6 Minutes Max Echo Bike Cals
• 3 Minutes Max Straight Leg Raises
• 3 Minutes Max Rope Climbs 10ft

Time Cap: 6 minutes

Flow

With one athlete seated on the Echo bike, at 3,2,1 go they begin peddling to accumulate calories. Teams can switch anytime on the Echo bike over the 6 minute workout timeframe. At the same time, teammates will also compete (in two separate 3 minute blocks) to accumulate as many reps as possible of toes to bar and rope climbs. The first 3 minute block will be toes to bar and begins at the first buzzer. Then once the halfway buzzer sounds teams may begin accumulating rope climbs. For all toes to bar reps to count one team mate must be hanging from the pull-up bar at the same time.

Every rope climb reps will count for 4 reps with toes to bar and Echo bike both counting at 1 for 1 rep.

At the end of 6 minutes all reps will be added together to find your score.

Movement Standards

Echo Bike

The monitor of the bike must be set to zero Calories at the beginning of the workout. Athletes start standing behind the bike and climb onto the bike after ‘3, 2, 1, go’. Competitors must remain touching the bike until the required calories are met.

Toes-to-Bar

Each rep begins with the athlete hanging from the pull-up bar with arms fully extended and feet clearly off the ground. The athlete’s heels must be brought back behind the vertical plane of the bar at the start of each rep.

A valid rep is credited when both feet make contact with the bar at the same time, between the hands. Any part of the foot may touch the bar.

Kipping is permitted, but both heels must break the plane behind the bar at the beginning of each rep. Strict and butterfly styles are also permitted, provided the rep standard is met.

The rep will not count if:

• Only one foot touches the bar
  
• The feet do not reach the bar
  
• The heels fail to travel behind the vertical plane of the bar before initiating the next rep

Straight Leg Raise (Intermediate and Masters Division)

Each rep begins with the athlete hanging from the pull-up bar with arms fully extended and feet clearly off the ground. The athlete’s heels must be brought back behind the vertical plane of the bar at the start of each rep.

A valid rep is credited when both feet are raised together with straight legs so that the heels clearly elevate above the height of the glutes. The legs must remain straight throughout the movement — a slight bend at the knee is permitted but intentional tucking or knee drive will result in a no rep.

Kipping is permitted, but both heels must travel behind the vertical plane of the bar before initiating the next rep. Strict movement is also acceptable as long as the required finish position is reached.

The rep will not count if:

• Only one foot reaches required height
• The heels do not reach high enough
• Excessive knee bend or a tucked variation is used
• The heels fail to travel behind the vertical plane of the bar before the next rep

Rope Climb

Climb ascents begin with athletes standing on the ground. The competitor then may jump or grab a hold of the rope to begin climbing. Making their way to the top with and technique of your choosing assure you touch the required mark at the top before descending.

Note: The height for rope climb will be 15ft for Advance and there will be a 10ft marker for Intermediate and Masters divisions.

Event 6

Grand Final

The Top 5 Teams from each division will go head to head in a Grand Final showdown! 

This is a mystery workout that will be kept secret and announced just minutes before the sparks fly in the main arena.

Are you prepared for anything?