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Date: 20th March 2021
Put your training to work and compete for your share of this year’s prize purse which is now worth over $10,000!
You do not need to qualify for this event! Simply choose your division and hit the ‘register’ button below!
RegisterThere are 2 divisions for you to choose from; Advanced (Rx), and Intermediate (Scaled).
The Advanced version of this event is for the more advanced athlete. It’s the perfect fit for athletes who love the thrill of competition and would typically complete daily workouts as they are prescribed
The Intermediate option is suited to those who are new to competing, share a common love of functional fitness and are working toward building strength and mastering their skills
We have a Masters category too. In fact, for any athlete aged 40 years or older, you will automatically be competing in the Master division (We do not have specific workouts or weight changes for the Master’s division, but the Advanced and Intermediate divisions still apply)
The below are batches of registrations – the sooner you register, the less you pay!
| 0-20 Rego's | 21-80 Rego's | 81-130 Rego's | 131-160 Rego's |
|---|---|---|---|
| You missed this price but >> | $235 | $255 | $275 |
What’s SUP? will start and finish at Shark Net beach and includes 3 consecutive elements:
The Advanced (Rx) athletes the rep counts/distances are 30/400/5000. i.e. 30 Burpee Over SUP // 400m SUP // 5km Run
The Advanced Time Cap is 45 minutes
The Intermediate (SC) athlete’s rep counts/distances are 30/300/3000. i.e. 30 Burpee Over SUP // 300m SUP // 3km Run
The Intermediate Time Cap is 35 minutes
Movement Standards
Burpees over SUP Board: Athletes must use the SUP facing variation of the SUP jump over, no other variation is allowed. Both Athletes must touch their chest and thighs to the ground/sand at the bottom of the burpee at the same time for the rep to count.
Athletes but must jump with both feet at the same time over the SUP. It is not permitted to touch/step onto the SUP. 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 SUP.
Stand-up Paddleboard: Athletes must collect the SUP and paddle from their gate and make their way directly into the water. Athletes must maintain contact with both the paddle and SUP at all times from the time they leave their gate until their return. Athletes are required to navigate the SUP course keeping the marker buoys on their right.
Having completed the course athletes must leave the water immediately and carry their paddle and SUP back to their gate. It is NOT required for athletes to turn the SUP’s around – the Crew will take care of this.
Run: Athletes must run on the designated route at all times and are required to wear suitable footwear. Support vehicles and/or pacers are not allowed. Wearing headphones is not allowed.
Minimum work requirements: To continue on in the overall event Athletes are required to reach the turn point on the run
Dumbbell Hell will take place at Shark Net Beach as follows:
Advanced (Rx), 3 Rounds of:
Male: 22.5-kg | Female: 15-kg
Time Cap: 12 minutes
*Tie break when finished with the 150m swim of the 2nd round
Intermediate (Scaled), 3 Rounds of:
Male: 15-kg | Female: 10-kg
Time Cap: 12 minutes
*Tie break when finished with the 150m swim of the 2nd round
Movement Standards
Open Water Swim: Athletes must swim along the designated route at all times keeping the marker buoys on their right. Support craft and/or pacers are not allowed. Wetsuits and speed cannot be worn.
Dumbbell Deadlifts: The dumbbell deadlifts start with each athlete’s dumbbells on the ground between their legs and finish with when the hips and knees are fully extended with the shoulders behind the dumbbells.
This is a traditional deadlift with the hands outside knees and both athletes ‘on the bar’ at the same time, lifting together. Sumo deadlifts are not permitted. One head of both dumbbells must touch the ground at the start of every rep. The athletes’ arms must remain straight throughout each repetition. Touch-and-go is permitted.
Hang Dumbbell Clusters: The hang dumbbell clusters are a squat clean from the hang position into a thruster. Full-depth must be reached in the squat with the hip crease below the level of the knee. Both dumbbells must make contact with the shoulders on the way up before being lifted overhead. Arms must reach full extension overhead on the thruster with the dumbbells in line with the body for the rep to count.
Athletes may start their first hang dumbbell cluster immediately following the completion of their last deadlift.
Minimum work requirements: To continue on in the overall event Athletes are required to complete 2 full rounds
Skips & Ladders will take place in the main arena as follows:
Advanced (Rx)
For time, complete:
Male: 60/70/80/90/100-kg Female: 30/40/50/60/70-kg
Time Cap: 8 minutes
Note: Athletes will run 10m between their barbell and jump rope.
* Tiebreaker is time to complete 6 Shoulder to Overhead
Intermediate (Scaled)
For time, complete:
Male: 40/50/60/70/80-kg Female: 30/35/40/45/50-kg
Time Cap: 8 minutes
Note: Athletes will run 10m between their barbell and jump rope
* Tiebreaker is time to complete 6 Shoulder to Overhead
Double-unders: Athletes are required to provide their own rope and complete the required number of standard double-unders in which the rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count. Only successful jumps will be counted, not attempts.
High-knee Single Unders: Athletes are required to provide their own rope and complete the required number of high knee single-unders in which the rope passes completely under the feet once for each jump. Once they begin, only one foot may be in contact with the ground at any time and they must alternate their feet with each revolution of the rope.
The rope must spin forward for the rep to count. Only successful jumps will be counted, not attempts.
Shoulder to Overhead: Each round, the barbell must begin on the ground. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the bar finishes directly over the body with the feet in line.
Minimum work requirements: None
Beer O’Clock will take place in the main arena as follows:
Advanced (Rx) In 15 minutes, complete as many rounds as possible of:
Sandbag: Male: 68-kg | Female: 45-kg
Keg: Male: 45-kg | Female: 25-kg
Intermediate (Scaled) In 15 minutes, complete as many rounds as possible of:
Sandbag: Male: 45-kg | Female: 30-kg
Keg Male: 25-kg | Female: 15-kg
Note: The rope climb station will be in a separate arena, 100 metres away from the main arena… Yes, that means you have to run!
Movement Standards
Overhead Keg Walking Lunge: Each lunge begins with the keg overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition.
The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last 2-metre increment they crossed.
Sandbag Over Shoulder: Each rep must start with the sandbag on the ground and must be passed over a shoulder. The sandbag must pass over the top of the shoulder, and not around the side. Athletes may alternate shoulders or use the same shoulder every time. The athlete’s hips must be fully extended as the sandbag goes over the shoulder.
Rope Climbs: The athlete must ascend the rope to the designated height. Jumping up to begin each ascent is permitted. On the descent, the athlete may not drop from the rope from any height – their hands must maintain a grip on the rope until a foot touches the ground. If the athlete drops from the rope this will be Judged as a no-rep.
Minimum work requirements: None
This is a floating workout which means athletes will have from between the end of Event 2 until the start of each athlete’s last event to complete it.
It will be held at the ‘Big Top’ next to the main arena and looks like this…
In 2 minutes, complete:
In remaining time:
Advanced (Rx) & Intermediate (Scaled); Male: 24-in | Female: 20-in
Movement Standards
Ski-Erg: Athletes must operate the Ski-Erg with both hands at all times. The Judge will indicate when 60-seconds have elapsed and the athletes must stop pulling immediately. The Judge will make note of the distance accumulated on the Ski-Erg once the workout has finished.
Lateral Box Jump Overs: Athletes must use the lateral variation of the box jump-overs, no other variation is allowed. Athletes but must jump 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.
Minimum work requirements: None
Oh c’mon… as if we’re going to publish the mystery workout on here…
News Update: Only the Top 8 for each division will qualify for the Mystery Event!
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