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Individuals

Individuals

Will you be crowned Boss of the Bay 2021?

Date: 13th November 2021

Put your training to work and compete for your share of this year’s prize purse of sheer awesomeness!

You do not need to qualify for this event! Simply choose your division and hit the ‘Register’ button below!

Register
What's it all about?

There 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 (New for 2021)

The below are batches of registrations – the sooner you register, the less you pay!

0-20 Rego's21-80 Rego's81-130 Rego's131-160 Rego's
You missed this price but >>>>$265$285

Event 1

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This event is called ‘You’re Welcome’

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 the iconic Husky Wharf where the mandatory briefing will take place at 0545 hours. 

Now take a breath, and read on…

Advanced Athletes

For time, complete:

  • 500m Open Water Swim
  • 5k Beach Run*

Time Cap: 60 minutes

Intermediate & Masters Athletes

For time, complete:

  • 300m Open Water Swim
  • 3k Beach Run*

Time Cap: 60 minutes

Notes To Athletes

Swim: Athletes are permitted to wear wetsuits if they choose. Speedsuits are not permitted. Accessory devices such as floats, pull buoys, fins and hand paddles are not permitted.

There will be a huge water safety team in place from Nowra Culburra Surf Life Saving Club so everyone can just focus on having fun!

Run: The run will be a combination of beach and concrete path and will be clearly marked. 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. 

There will be a designated area at the swim exit where athletes can position their shoes (before attending the mandatory briefing at the wharf) for easy access before starting the run. 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. A bin will be positioned at the run start for all rubbish to be discarded appropriately.

The run includes crossing a creek which may involve a partial (short) swim – water safety staff will be positioned here too.

*Minimum work requirements: Athletes will be recorded entering the water at the swim start and must reach the turn point on the run before the Time Cap is reached.

 

Event 2

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Kettlebell Hell

There’s no other way to say it – this ‘is’ Kettlebell Hell…

But at least you’ll have the pristine white sand between your toes and the crystal clear waters of Jervis Bay between your fingers as you splash and smash your way around the course on the official Surf Life Saving Rescue Boards! 

Here it is…

Advanced Athletes

For time, complete:

  • 240m Surf Rescue Paddle
  • 30 Single Arm Kettlebell Thruster – Right Arm Only
  • 15 Lateral Burpees Over Kettlebell*
  • 240m Surf Rescue Paddle
  • 15 Lateral Burpees Over Kettlebell
  • 30 Single Arm Kettlebell Thrusters – Left Arm Only
  • 240m Surf Rescue Paddle

M: 24-kg | F: 16-kg

*Tiebreak: completion of first set of 15 Lateral Burpee Over Kettlebell

Time Cap: 15 minutes 

Intermediate Athletes

For time, complete:

  • 240m Surf Rescue Paddle
  • 30 Single Arm Kettlebell Thruster – Right Arm Only
  • 15 Lateral Burpees Over Kettlebell*
  • 240m Surf Rescue Paddle
  • 15 Lateral Burpees Over Kettlebell
  • 30 Single Arm Kettlebell Thrusters – Left Arm Only
  • 240m Surf Rescue Paddle

M: 16-kg | F: 12-kg

*Tiebreak: completion of first set of 15 Lateral Burpee Over Kettlebell

Time Cap: 15 minutes 

Masters Athletes

For time, complete:

  • Buy-in: 240m Surf Rescue Paddle

then…

  • 24 Single Arm Kettlebell Thrusters – Right Arm Only
  • 12 Lateral Burpees Over Kettlebell*
  • 24 Single Arm Kettlebell Thrusters – Left Arm Only
  • 12 Lateral Burpees Over Kettlebell

then…

  • Buy-out: 240m Surf Rescue Paddle

M: 16-kg | F: 12-kg

*Tiebreak: completion of first set of 12 Lateral Burpee Over Kettlebell

Time Cap: 15 minutes 

Movement Standards

Surf Rescue Paddle: Athletes must start in their designated holding pen with their Rescue Board on the beach immediately next to them, but not touching it. Wetsuits and speed suits CANNOT be worn.

Once the heat starts each Athlete must pick up their Rescue 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. 

Once the athlete returns to the shore they must carry their Rescue Board from the water back to their pen where they must gently lay it on the sand. Games Crew will turn each Rescue Board around within the pen whilst the Athletes are completing their Kettlebell work.

NOTE: The Rescue Boards are not to make contact with anything but sand, water and human. Penalties can be applied if an Athlete causes a Rescue Board to make contact with the metal crowd control barriers.

Single Arm Kettlebell Thruster:

The Kettlebell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the Kettlebell racked on the shoulder. Then, in a single movement the athlete drives the Kettlebell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the Kettlebell stable over the heel.

Once the athlete hits the bottom of the squat, there can be no re-bend of the knees and/or hips, and the feet must remain stationary. The Kettlebell can stop near the top and be pressed out if necessary, but any descent of the Kettlebell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary.

Lateral Burpee Over Kettlebell:

Athletes must use the lateral variation of the burpee, no other variation is allowed. These are hand-release burpees so Athletes must touch their chest and thighs to the sand at the bottom of the burpee and lift both hands off the sand for each rep to count. Athletes may jump or step in the burpee, but must jump with both feet at the same time over the Kettlebell. Athletes are not required to stand to full extension before jumping over the Kettlebell. The rep is counted when the athlete lands with both feet together on the opposite side of the Kettlebell.

Minimum work requirements: To continue on in the overall event Athletes are required to have started their second set of thrusters.

Event 3

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The One

This is called ‘The One’ because it’s a game of 2 halves… hang on, that makes no sense.

It’s actually called ‘The One’ because you get just 1 attempt at the second phase of the workout!

Advanced Athletes

On a running clock, complete the following for max reps and time:

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

2/4-4/8-6/12-8/16*-10/20…

  • Deadlifts
  • Lateral Box Jump-overs

From 6:00-7:00: Rest/Transition

From 7:00-10:00: Complete a max deadlift hold, 1 attempt

Loading: M: 125-kg/24-in | F: 75-kg/20-in

Tiebreak: Time to finish the round of 8/16 completely

Intermediate Athletes

On a running clock, complete the following for max reps and time:

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

2/4-4/8-6/12-8/16*-10/20…

  • Deadlifts
  • Lateral Box Jump-overs

From 6:00-7:00: Rest/Transition

From 7:00-10:00: Complete a max deadlift hold, 1 attempt

Loading: M: 85-kg/24-in | F: 55-kg/20-in

Tiebreak: Time to finish the round of 8/16 completely

Masters Athletes

On a running clock, complete the following for max reps and time:

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

2/4-4/8-6/12*-8/16-10/20…

  • Deadlifts
  • Box Jumps

From 6:00-7:00: Rest/Transition

From 7:00-10:00: Complete a max deadlift hold, 1 attempt

Loading: M: 75-kg/20-in | F: 45-kg/20-in

Tiebreak: Time to finish the round of 6/12 completely

Note: Athletes will run 10m between their barbell and jump rope

* Tiebreaker is time to complete 6 Shoulder to Overhead

Movement Standards

Deadlifts:

Starting with the bar on the ground, the athlete will bring the bar to the hip. 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. Sumo Deadlifts, or any other variation where the hands are inside the legs, are not permitted. 

Lateral Box Jump-overs:

Athletes must jump laterally from the ground onto the box with two feet i.e. both feet must leave the ground at the same time and land on top of the box at the same time. Athletes are not required to reach full extension on top the box but must jump back off the box onto the opposite side before repeating the movement until their required rep count is achieved. Both jumping and stepping down from the box are permitted. 

Box Jumps (Masters Only):

Athletes must face the box and jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted.

Deadlift Hold:

Athletes get one attempt with this movement. Starting with the bar on the ground, the athlete will bring the bar to the hip using both hands.

The timer will start 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 timer will stop the moment the Athlete drops the bar or fails to meet the required standards of the hold.

Athletes may use either an overhand, underhand grip or a blend of both on the barbell. Sumo Deadlifts, or any other variation where the hands are inside the legs, are not permitted.

Minimum work requirements: None

Event 4

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Beer O’Clock

It’ll be ‘that’ time of day by the time you get here and for some of you Beer O’Clock will be just around the corner!

This event is supported by one of our local breweries, Jervis Bay Brewing Co. We’re sorry to say that the kegs you’ll be using will not have beer in them but… there are plenty that will down at the brewery!

Read on to find out how you’ll be earning your first beer! 

Advanced Athletes

In 15 minutes, complete as many rounds as possible of:

  • 3/2 Rope Climbs
  • 10m Overhead Keg Walking Lunge (5m out/5m back)
  • 30 Double-unders

Keg Male: 45-kg | Female: 25-kg 

Rope Climbs: Male & Female (15-ft)

Tiebreaker: Time it takes to complete the first round.

Intermediate Athletes

In 15 minutes, complete as many rounds as possible of:

  • 2/1 Rope Climbs
  • 10m Overhead Keg Walking Lunge (5m out/5m back)
  • 30 High Knee Single-unders

Keg Male: 25-kg | Female: 15-kg 

Rope Climbs: Male & Female (15-ft)

Tiebreaker: Time it takes to complete the first round.

Masters Athletes

In 15 minutes, complete as many rounds as possible of:

  • 2/1 Rope Climbs
  • 10m Overhead Keg Walking Lunge (5m out/5m back)
  • 30 Double-unders

Keg Male: 25-kg | Female: 15-kg 

Rope Climbs: Male & Female (10-ft)

Tiebreaker: Time it takes to complete the first round.

Movement Standards

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.

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.

Double-unders:

The double-under must have the rope pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

High Knee Single-unders (Intermediate Athletes only):

The high knee single-under requires the Athlete to alternate their feet whilst having the rope pass under the feet once for each jump. The active (raised) foot must travel above the foot on the ground i.e. a boxer skip is not permitted. Think of it as running on the spot!

The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Minimum work requirements: None

Event 5


R U OK?

This is a floating workout which all Athletes will have to complete between the end of Event 2 and the end of Event 4. 

We’ll release the actual workout nearer to Games week but rest assured, it’ll be short, sweaty and suffery (which is not even a word!!). 

Watch this space.

RU OK? 

 

Event 6


The Grand Final(s)

The Top 10 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, Alethea Boon, selects and open 1 of 3 envelopes LIVE in the arena 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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Scoring
  • Athletes will race in heats – all events will be timed
  • Events will be ‘worth’ up to 100 points, and Athletes earn points based on their finishing position
  • The Athlete with the most points is the winner
  • Athletes who tie receive the same number of points
  • Podium Tiebreaker – In the event, there’s a tie for the 1st, 2nd or 3rd place podium spot the athlete with the most event wins will earn the spot with the other athlete moving down one spot. If they have the same amount of event wins, or both have none at all, they will go head-to-head in a fast, furious and familiar workout…

     

Terms & Conditions
  • This is a solo competition for both Advanced competitors (Rx) and Intermediate competitors (Scaled)
  • Combination of land and water-based workouts – swimming will be involved
  • Each Athlete will have their own judge to ensure reps are completed correctly
  • All equipment will be provided
  • Rx and Scaled, Male and Female divisions
  • Age group categories are; Open Division – 18-24, 25-29, 30-34, 35-39 and Masters Division 40–49, 50–59 and 60+ (based on the athletes’ DOB on the day of competition)
  • Prize Pack positions for 1st, 2nd and 3rd place finishers in each division
  • Prize Pack for each 1st position age category winner
  • Cash equivalent prizes for Boss of the Bay (Advanced/Rx only) overall 1st, 2nd and 3rd finishers (m/f) are as follows; 1st = $1,000, 2nd = $500, 3rd = $250
  • The overall m/f winners of Boss of the Bay will also receive a credit towards a retreat with WanderFit Ventures. Terms and conditions apply