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Workouts

Workouts

Enjoy a lie in and kick-off at lunchtime – finish under the bright lights of the main arena that evening!

1 Day // 2 Divisions // 5 Workouts // 100+ Calls At Lifeline Australia

Be a part of this celebration of mates, movement, and mental health! 

You choose how you play:

  • Female:Female // Male:Male // Female:Male team combination
  • Advanced // Intermediate

This is exclusively for everyday athletes and every registration pays for a call at Lifeline Australia!

Get ready to compete under the stadium lights with a mate while the crowds cheer you on…

Register
WHO'S THIS EVENT FOR?

The workouts are designed to be fun, fast and furious. And there will be…

  • No swimming
  • No long runs
  • No complex barbell movements
  • No advanced gymnastics

This is The Bay Games Metro; there will be water, there will be sand and there will be a big ass arena with bright shiny lights! 

We have to cap the entries so register today and know that, when you do, you’ll have paid for another call at Lifeline Australia.

 

Fearless First21>40 Pairs41-80 Pairs81-100 Pairs
SOLD >> SOLD >>SOLD >>$287 per pair

Event 1

Download Standards

This event is called ‘Devils Rescue’ 

Here’s what it looks like…

In 10 minutes, athletes must complete:

  • 100m Partner Paddle
  • 20 Synchronized Dumbbell Single Arm Devils Press (Right Only)
  • 100m Partner Paddle
  • 20 Synchronized Dumbbell Single Arm Devils Press (Left Only)
  • 100m Partner Paddle

Advanced – M: 22.5-kg | F: 15-kg
Intermediate – M: 15-kg | F: 10-kg

* Tiebreak: Completion of the second 100m Partner Paddle

Movement Standards

Partner Paddle

Both athletes will start the event in their allocated start/finish gate with their board on the ground in front of/next to them (but not touching it). When the start signal is given one of the athletes will pick up the board and both athletes will enter the water.

Both athletes are required to complete each of the 100m loops together on the board. Both athletes must be on top of the Surf Rescue Board throughout each of the 100m paddles. Legs and arms are permitted to be in the water but each athlete’s torso must be on top of the board.

Forward propulsion can be provided by one or both athletes. To watch a demonstration click this LINK (watch from 3 minutes onwards).

Once each loop is complete, and when able to do so, one of the athletes must carry the board out of the water and back into their start/finish gate. The board must be handled with care and both carried off the ground to the start/finish gate and placed gently on the ground with the fin facing the sky i.e. upside down.

Only once both athletes and their board are back in their start/finish gate may the athletes progress to the next movement.

Note: Penalties will apply for rough or careless handling of the boards. These are loaned to us by Nowra Culburra SLSC and each participant must treat them with care at all times. We understand that the red mist of competition will be upon you but, this is not a worthy reason for damaging SLSC equipment.

Synchro Dumbbell Single Arm Devils Press

Each set of dumbbell devils press begins with each athlete’s dumbbell on the ground. Once the start signal is given each athlete simultaneously picks up their dumbbell in the required hand and stands tall with their hips, knees, and arms fully extended*.

Both athletes then move to the ground and clearly demonstrate their chest is touching the ground* at the same time before completing a push-up so that both arms of each athlete are fully extended*.

Both athletes then return to the standing position* whilst raising their dumbbell and hip hinging, swinging their dumbbell between and behind their legs on the backswing* before snatching it to the overhead position* without making contact with the shoulder while being lifted overhead.

The rep is credited when both athletes’ dumbbells are locked out overhead, with the hips, knees, and arms fully extended*; and each dumbbell is 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.

Note: The ‘*’ in the above standards indicates all of the positions that the Judges will be looking for syncronisation. It is the athlete’s responsibility to ensure clear synchronisation occurs – the Judge will simply call a ‘No Rep’ if athletes do not clearly demonstrate synchronisation at the required movements.

Event 2

Download Standards

This event is called ‘Weights & Mates’

It almost seems a shame to give such a beautifully crafted and elegant event a name such as this but…

This is how the brutality unfolds…

In 10 minutes, athletes must complete as many reps as possible for the following:

Part A:

From 0:00-6:00 – both partners complete as many reps as possible of:

Tandem Deadlifts // 5-10-15-20-25…

After each set, partners will alternate completing 10 Lateral Box Jump-overs

*Barbell and Plyo Box are separated by 10 metres

Part B:

From 6:00-10:00, Team establishes a collective 20 Repetition Maximum (RM) Strict Press.

*Partners must each establish a 10RM, score is combined weight.

Advanced – MM: 160-kg / 24-in | MF: 135-kg / 24-in | FF: 105-kg / 20-in
Intermediate – MM: 105-kg / 24-in | MF: 85-kg / 20-in | FF: 65-kg / 20-in

Tiebreaker: Team with the highest score from Part A

Movement Standards

Tandem Deadlifts
Starting with the bar on the ground in front of them, the athletes must bring the bar to their hips. The rep is counted when the athletes stand with the bar to full extension of their hips, knees, and ankles with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout.

Note: Touch-and-go is permitted but ‘bouncing’ the plates off the ground will be considered a ‘No Rep’ – we do not want to cause damage to the grass and/or create ankle hazards for subsequent events.

Any hand grip style is permitted but this is a ‘conventional’ deadlift, meaning 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.

Lateral Box Jump-overs

The athlete must jump laterally (sideways) with both feet at the same time onto/over the box. Athletes are not required to stand to full extension before jumping over the box. The rep is counted when the athlete lands with both feet together on the opposite side of the box.

Strict Press

Each rep must start with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Each rep will end once the bar is overhead with the athlete showing full extension of the arms, hips, knees and ankles. Torso and legs must remain static throughout the movement. Any assistance from the legs will result in a “no rep’

Note: Athletes may NOT use any of the following variations: Push Press, Push Jerk, Power Jerk or Split Jerk.

Scoring: Part A (total reps of Tandem DL + lateral box jump overs) + Part B (combined weight, as reps) = Final Score
Tiebreaker: Team with the highest score from Part A

Event 3

Download Standards

This event is called ‘Communication Nation’

This is what it looks like…

3 rounds for time, complete:

  • 20 Synchronized Single Arm Kettlebell Front Rack Front Squats
  • 10 metre/ea. Partner Carry
  • 20 Synchronized Single Arm Kettlebell Hang Snatches

Advanced – M: 24-kg | F: 16-kg
Intermediate – M: 16-kg | F: 12-kg

Time Cap: 10:00

*Tiebreaker: Completion of the second round’s partner carry.

Movement Standards

Synchronized Single Arm Kettlebell Front Rack Front Squats

Each rep must start with each athletes kettlebell in the “rack” position with the handle below the athlete’s chin and the elbow in front of the kettlebell *. Athletes must then complete a front squat, holding their kettlebell in the front-rack position during the squat. The hip crease must clearly pass below the top of the knees in the bottom position*.

Note: A full squat clean, with or without full hip extension, is allowed when the kettlebell is taken from the floor.

The rep is credited when both athletes return to standing, with the hips, knees, and arms fully extended; and their kettlebell still held in the front rack position.

Partner Carry

This is pretty straightforward… One of the athletes must carry the other for the designated distance. They can be carried any way the athletes choose so long as one of the athletes is completely off the ground for the entire distance.

If the athlete being carried touches the ground within the designated ‘carry area’ they will be required to go back to the previous marker before recommencing the carry and continuing. The Judge will ensure it is clear where the previous marker is.

Synchronized Single Arm Kettlebell Hang Snatches

The single-arm kettlebell hangs snatch starts from the ground and all subsequent, consecutive reps are completed from the hang position.

After the kettlebells are lifted off the floor, both athletes may perform a muscle snatch, power snatch, or squat snatch, so long as the kettlebells come up and DO NOT make contact with the shoulder while being lifted overhead. The single-arm kettlebell hangs snatch finishes with the kettlebell directly overhead each athlete*.

At the bottom of the movement, the kettlebells may NOT touch the ground between repetitions. If they do, this will result in a “no rep” and the athletes must pass through the hang position again before starting the next repetition.

The kettlebells must be lifted overhead in one motion simultaneously*. The kettlebells may NOT come into contact with the athlete’s shoulders on the lifting phase (concentric) of the movement. The kettlebells may however be lowered to the shoulders on the lowering phase (eccentric) between repetitions.

At the top, the arms, hips, and knees must be fully locked out with the kettlebells clearly over the middle of the athlete’s body when viewed from profile*. Once both athletes have reached lockout, the rep will count.

Note: The ‘*’ in the above standards indicates all of the positions that the Judges will be looking for syncronisation. It is the athlete’s responsibility to ensure clear synchronisation occurs – the Judge will simply call a ‘No Rep’ if athletes do not clearly demonstrate synchronisation at the required movements.

Event 4

Download Standards

This event is called ‘Beast Mode’

And for good reason… This is the test for our fearless teams of two and it’s one they’ll remember. 

Actually, they should thank us. Why? Because we saved this until the end. Just imagine if this was Event 1!!

In 10 minutes, complete as many Reps as possible using ‘You Go, I Go’ format:

  • 8 Barbell Ground-to-shoulder
  • 6 Barbell Alternating Front Rack Reverse Lunges
  • 4 Barbell Shoulder-to-overhead Shuttle Sprint Complex: 4 metre – 7 metre – 10 metre

Advanced – M: 55-kg | F: 35-kg
Intermediate – M: 35-kg | F: 25-kg

Note: The first athlete completes the entire descending ladder + sprints before the second athlete does the same. They alternate like that for the duration of the event.

*Tiebreaker: When the 4th Shuttle Sprint Complex is complete.

Movement Standards

Barbell Ground-to-shoulder

Starting with the bar on the ground in front of them, the athlete must bring the bar to their shoulders, with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell with full extension of their hips, knees, and ankles for the rep to count.

Athletes may use a power clean or muscle clean to achieve completion of each rep.

Note: Touch-and-go is permitted but ‘bouncing’ the plates off the ground will be considered a ‘No Rep’ – we do not want to cause damage to the grass and/or create ankle hazards for subsequent events.
Barbell Alternating Front Rack Reverse Lunges

The athlete must start each rep with the bar at their shoulders, with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell with full extension of their hips, knees, and ankles.

With the barbell in the front rack position, the athlete must complete a reverse lunge and return to the standing position, with full extension of their hips, knees, and ankles. For the rep to be counted the knee of the trailing leg must clearly make contact with the ground. The athlete then repeats the movement using the other leg, alternating each time.

Note: It is permitted (intended) that the first front rack reverse lunge follows from the previous movement (barbell ground to shoulder). If the athlete wishes to partition this sequence they may do so, noting the required starting position of the alternating front rack reverse lunges as described above.

Barbell Shoulder-to-overhead

Each rep must start with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Each rep will end once the bar is overhead with the athlete showing full extension of the arms, hips, knees, and ankles.

Athletes may use any of the following variations: Strict Press, Push Press, Push Jerk, Power Jerk & Split Jerk. Starting the shoulder-to-overhead immediately from the last front rack reverse lunge is permitted.

Event 5


This is a ‘Mystery Event’

The details for this will be released shortly before it goes live!

The legend that is ‘Alethea Boon’ will share the workout and movement standards LIVE from the main arena – be ready…

 

Event 6

Download Standards

This event is called ‘All In’ with Auki

This is the one that you can do at any time during the hours of the event, in amongst the other 5 (scheduled) workouts.

Each teammate (independently) will get one shot at this and it’s designed to be a red line, ‘all in’ flogging!

Here goes…

For time, complete:

  • 20/15 Cal. Row
  • 20 Thrusters
  • 20/15 Cal. Row

Time Cap: 4 Minutes (for each athlete independently) 

Advanced & Intermediate – M: 40-kg | F: 30-kg 

Movement Standards

Rower

The workout begins with the athlete standing tall next to the rower and having no contact with it or any other equipment. After the starting signal is given the athlete will start the workout.

Athletes must maintain 5 points of contact (i.e. hands, feet, and bum) at all times until the required calorie count is shown on the rower monitor.

Barbell Thrusters

Each rep starts with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Athletes must hold the thrusters in the front-rack position during the squat phase of the movement. 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 barbell is locked out overhead, with the hips, knees, and arms fully extended. 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.

You Are Not Alone

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They are a national charity providing all Australians experiencing emotional distress with access to 24 hour crisis support and suicide prevention services

They exist so that no person in Australia has to face their darkest moments alone

Call 13 11 14 for Crisis Support
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Scoring
  • Pairs will race in heats – all events will be timed
  • Events will be ‘worth’ up to 100 points, and Pairs earn points based on their finishing position
  • The Pair with the most points is the winner
  • Pairs who tie receive the same number of points and a cunning tiebreaker will be introduced
Terms & Conditions
  • This is a Pairs competition for everyday athletes aged 12+ years on the day of the competition
  • It will involve arena and water based workouts (rescue boards but no swimming)
  • Each Pair will have their own judge to ensure reps are completed correctly
  • All equipment will be provided
  • FF / MM / FM divisions
  • Prize Pack positions for 1st, 2nd and 3rd place finishers in each division