Boss of the bay
The events for TBG19 are ‘locked in’!! Subscribe to our email list to stay updated. And don’t forget to follow our Instagram and Facebook pages!
New for 2019 is the introduction of both Rx and Scaled options!
The Rx version of this event is for the more advanced athlete and is sure to push each individual to their limits to determine who will prevail as the BOSS OF THE BAY and take home $1,000 cash!!
The scaled version of this event will still push you to your limits but has pared back versions of the Rx workouts. Take a look at the workouts below and you can decide which suits you better!
The Below Are Not Age Groups… They Are The Batches Of Registrations Sold
Be rewarded with lower entry prices by registering early…
|0-30 Rego's (Fearless First)||31-80 Rego's||81-130 Rego's||131-180 Rego's||181+ Rego's|
|You Missed Out But >>||Keep Going >>||$230||$255||$285|
Rx Athletes (Start Location To Be Advised)
500M BEACH RUN
550M BEACH RUN
Scaled Athletes (Start Location is Shark Net Beach)
550M BEACH RUN
|Rx Time Cap 35 Mins||Scaled Time Cap 20 Mins|
Part 1 is a ‘buy in’ consisting of 5 rounds of the following;
3 dumbbell devil press, 40 metre sprint, 5 dumbbell thrusters
Rx: 22.5kg Scaled: 15kg
Part 2 is max. deadlifts – the athlete’s score being the total number of repetitions performed.
Rx: 90kg Scaled: 70kg
Athletes will begin standing tall, with their dumbbells resting on the ground. At the start of the clock, the athlete will begin with the set of three (3) devil presses (explained below). Once the athlete completes the three devil presses, they will sprint 20 metres, around a marker and back (total 40 metres) where they will complete five (5) dumbbell thrusters (explained below).
They will then repeat this circuit until completing 5 rounds (the buy-in).
Upon the completion of round 5/5, the Judge will note the time, as this will be used as the tie-breaker in the case of a tie.
Upon completion of the buy-in, the athlete will then perform as many deadlifts as possible until the end of the 9-minute clock.
This workout is scored as the total number of deadlifts completed within the 9-minute cap.
|Rx Time Cap 9 Mins||Scaled Time Cap 9 Mins|
The Devil Press is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and a double dumbbell snatch.
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
This is a standard dumbbell thruster in which the dumbbells move from the bottom of a front squat to full lockout overhead. The dumbbells start on the ground, a full squat clean into the thruster is allowed.
The hip crease must pass below the knees.
The dumbbells must come to full lockout overhead with the hips, knees, and arms fully extended, and the dumbbells directly over the heels.
The barbell starts on the ground and finishes grasped in the hands at mid-thigh, with the knees and hips extended. The shoulders must be behind the barbell when viewed from the side.
THE BARBELL CANNOT BE DROPPED! If the barbell is dropped, that rep will not count. The barbell cannot be bounced.
The arms must stay extended as the barbell is lowered to the ground for the rep to count.
This is a 12 – 9 – 6 descending ladder comprising two movements:
Rx = Alternating Pistol Squats + slam ball carry/over hay bale/return 50/30
Scaled = Air Squats + slam ball carry/over hay bale/return 30/20
Athletes will begin standing tall, with their slam balls resting on the ground in front of them. At the start of the clock, the athlete will begin with the set of twelve (total) squats (explained below).
Once the athlete completes the twelve squats, they will pick up and carry their slam ball up to the round hay bale 10 metres away. Together with the slam ball, the athlete must get over the hay bale onto the ground on the other side (both feet must touch the ground). The athlete and slam ball must then return to the starting position via the same route.
The athlete will then perform 9 squats followed by the slam ball carry, throw over hay bale and back before completing the final round which starts with 6 squats.
This workout is scored via the finishing time of each athlete.
|Rx Time Cap 8 Mins||Scaled Time Cap 8 Mins|
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they CANNOT alternate legs until a repetition has been completed on that leg.
The one-legged squat begins with the athlete standing and the HIP FULLY OPEN with the KNEE FULLY LOCKED OUT on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
The athlete must have a shoulder width-stance with knees and hips fully extended and his or her weight on the heels in the standing position. To execute the movement, the athlete begins by moving his or her hips down and back (versus moving the knees forward). The athlete descends until the hip crease is below the kneecap while keeping the knees over the feet and the spine in a neutral position. The movement is finished when the athlete returns to the full upright position with the hips and knees extended.
Oh c’mon… as if we’re going to publish the mystery workout on here…