Date: 9th November 2025
Put your training to work and compete for the absolute glory of being deemed ‘The Boss Of The Bay”!
A true test of determination and commitment, no one else to rely on but yourself, what’s better than that.
You do not need to qualify for this event! Simply choose your division and hit the ‘Register’ button below!
RegisterThere are 3 divisions for you to choose from; Advanced (Rx), Intermediate (Scaled) and Masters (40+).
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 have the option of competing in the Masters category.
The below are batches of registrations – the sooner you register, the less you pay!
| 0-20 Rego's | 21-40 Rego's | 41-60 Rego's | 61-100 Rego's |
|---|---|---|---|
| --- | --- | $245>> | $255>> |
This event is called ‘Cool Runnings’
This is a swim/run event to get the body moving, the endorphins flowing and maybe spot a Dolphin or two! ALL athletes will start this event from Shark Net Beach where the mandatory briefing will take place at 0540 hours.
Now take a breath, and read on…
Advanced, Intermediate & Masters Athletes
For time, complete:
Part A:
Time Cap: 45 minutes
Rest 10 minutes (minimum)
For as many reps as possible, complete:
Part B:
*Tiebreak: completion time of your last completed lap
Event Flow
At 3, 2, 1, all competitors will take off on their 5km mixed trail run, out and back across the beautiful Huskisson terrain. Once crossed through the finish arches your time and score will be taken. Athletes must meet with a judge as they cross and grab their token indicating their position. This token will inform you of what heat you will be seeded in for the swim portion. Once the last runner crosses the arches their will be a 10 minute intermission before part B, the swim amrap, begins. Make sure you know what heat you are in so you don’t miss your heat and receive a zero score.
Athletes begin part b standing in their lane, once the buzzer rings competitors will sprint towards the entry flag on their left, passing on its left before entering the water. The swimming out towards the 2 buoys in the water also passing on their left (clockwise direction). Swimming back towards the other marker on land passing on its left when exiting the water. Athletes then run behind the lane barricades, running past your judge to be marked for each individual lap. Once the 10 minute cap finishes you will be counted for all your laps and your final lap time will form your tiebreak.
Movement Standards
Athletes are permitted to wear wetsuits if they choose. Accessory devices such as floats, pull buoys, fins and hand paddles are not permitted.
Athletes are to swim out and around all of the designated buoys passing on their left.
There will be a huge water safety team in place so everyone can just focus on having fun!
The run will be a combination of beach, rock and concrete path and will be clearly marked. Athletes must run on the designated route at all times. Support vehicles and/or pacers are not allowed. Wearing headphones is not allowed.
For OH&S reasons communal foot baths will not be provided BUT, athletes are welcome to use their water bottle and/or towel to wash the sand off their feet if they so choose.
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 Athletes
For time, complete:
400m Stand Up Paddle Board
3 Rounds
400m Stand Up Paddle Board
M: 24kg | F: 16-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 14 minutes
Intermediate Athletes
For time, complete:
400m Stand Up Paddle Board
3 Rounds
400m Stand Up Paddle Board
M: 16kg | F: 12-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 14 minutes
Masters Athletes
For time, complete:
400m Stand Up Paddle Board
3 Rounds
400m Stand Up Paddle Board
M: 16kg | F: 12-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 14 minutes
Movement Standards
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.
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.
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.
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).
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.
This event is called ‘Heavy Metal’
Advanced, Intermediate & Masters
For load, in 3 minutes
3 Rep Max Shoulder to Overhead
Rest 1 minute
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. Within 3 minutes athletes may have as many attempts as they like to set a heaviest weight (bars can be preloaded before the timer starts). Once the first 3 minute is complete a 1 minute rest begins. Competitors may adjust their weights in this time for the next lift. Once the buzzer sounds again athletes may begin building to a 1rm Clean in the next 3 minute work period.
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.
Movement Standards
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.
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.
This event is called ‘The Vault’
Strength endurance time, how hard can you push.
Advanced Athletes
In 12 minutes, complete as many rounds as possible of:
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 Athletes
In 12 minutes, complete as many rounds as possible of:
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.
Masters Athletes
In 12 minutes, complete as many rounds as possible of:
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
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.
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 Individual
In 6 minutes, complete as many rounds as possible of:
Time Cap: 6 minutes
Intermediate Athletes
In 6 minutes, complete as many rounds as possible of:
Time Cap: 6 minutes
Masters Athletes
In 6 minutes, complete as many rounds as possible of:
Time Cap: 6 minutes
Movement Standards
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.
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:
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:
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.
The Grand Final(s)
The Top 5 Males and Females from each division will qualify to compete in their divisional Grand Final.
As always, this a ‘Mystery Event’ which means, until our fearless Head Judge, Emma Simms, announces in the arena after Event 4 is complete, nobody will know what it involves!
And a few shorts minutes later the sparks will fly as Athletes go head-to-head for their place on the podium!
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