Date: 10th November 2024
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 (New for 2022)
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 |
|---|---|---|---|
| $200>> | $225>> | $245>> | $265>> |
This event is called ‘Shoreline Shuffle’
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 Athletes
For time, complete:
Part A:
Rest 5 minutes (after last athlete)
Part B:
Time Cap: 60 minutes
Intermediate & Masters Athletes
For time, complete:
Part A:
Rest 5 minutes (after last athlete)
Part B:
Time Cap: 60 minutes
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. The first sprint leg will be entirely on sand then into the water for swim, therefore shoes are not recommended. Athletes must run on the designated route at all times. 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) for easy access before starting the long 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.
This event is called ‘Sea Legs’
We’re taking it back to where it all began the SUP.
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:
M: 24kg | F: 16-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 15 minutes
Intermediate Athletes
For time, complete:
M: 16kg | F: 12-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 15 minutes
Masters Athletes
For time, complete:
M: 16kg | F: 12-kg
*Tiebreak: completion of first Stand Up Paddle
Time Cap: 15 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 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 Goblet Lunge (forward stepping)
The kettlebell must be held in the goblet position in front of the body.
The athlete steps forward into a lunge position. At the bottom of the lunge, the trailing knee must make contact with the ground. The rep is credited when the athlete brings the front leg back and the feet are reunited inline with the athlete standing tall with hips and knees extended.
The athlete must alternate which foot leads for each rep.
Burpee Over Paddle
Athletes must use the lateral variation of the burpee, no other variation is allowed. Athletes must touch their chest and thighs to the sand at the bottom of the burpee for the rep to count. Athletes must jump with two feet to get over the paddle and land with two feet. Athletes are not required to stand to full extension before jumping over the paddle. The rep is counted when both of the athlete’s feet reach the ground on the opposite side of the paddle.
This event is called ‘Grip ‘N’ Rip’
Advanced
For time, in a race ladder, complete:
Male: Bar 1 – 60kg | Bar 2 – 70kg | Bar 3 – 80kg | Bar 4 – 90kg | Bar 5 – 100kg
Female: Bar 1 – 42.5kg | Bar 2 – 50kg | Bar 3 – 57.5kg | Bar 4 – 62.5kg | Bar 5 – 70kg
Time Cap: 3 minutes
Intermediate
For time, in a race ladder, complete:
Male: Bar 1 – 50kg | Bar 2 – 60kg | Bar 3 – 70kg | Bar 4 – 80kg | Bar 5 – 90kg
Female: Bar 1 – 35kg | Bar 2 – 42.5kg | Bar 3 – 50kg | Bar 4 – 57.5kg | Bar 5 – 62.5kg
Time Cap: 3 minutes
Masters
For time, in a race ladder, complete:
Male: Bar 1 – 35kg | Bar 2 – 45kg | Bar 3 – 55kg | Bar 4 – 65kg | Bar 5 – 75kg
Female: Bar 1 – 25kg | Bar 2 – 32.5kg | Bar 3 – 40kg |Bar 4 – 45kg |Bar 5 – 52.5kg
Time Cap: 3 minutes
Event Flow
Stand behind the start line, at 3, 2, 1, go athletes will step forward to their first bar. Once 5 reps of the first bar are complete competitors will step forwards over the bar and move to the next heavier bar. Athletes will the complete 4 reps of clean and jerk. Competitors will continue moving forward in this fashion until all 5 bars are complete. To finish and receive your time competitors must step over their last bar and over the finish line at the end.
Movement Standards
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. Once in the front rack with the bar making contact with the torso and elbows in front of the barbell, athletes then begin the jerk portion of the lift. Athletes will drive the bar over head with the use of the legs and arms and perform a jerk underneath to receive the barbell overhead.
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.
This event is called ‘Triple Down’
Strength endurance time, how hard can you push.
Advanced Athletes
In 12 minutes, complete as many rounds as possible of:
3, 6, 9, 12, 15, 18…
Male: Deadlift 125kg | Dumbbell 22.5kg | Box 24″
Female: Deadlift 85kg | Dumbbell 15kg | Box 20″
Tiebreaker: The time it takes to complete the first round.
Intermediate Athletes
In 12 minutes, complete as many rounds as possible of:
3, 6, 9, 12, 15, 18…
Male: Deadlift 85kg | Dumbbell 15kg | Box 24″
Female: Deadlift 60kg | Dumbbell 10kg | Box 20″
Tiebreaker: The time it takes to complete the first round.
Masters Athletes
In 12 minutes, complete as many rounds as possible of:
3, 6, 9, 12, 15, 18…
Male: Deadlift 70kg | Dumbbell 15kg | Box 24″
Female: Deadlift 50kg | Dumbbell 10kg | Box 20″
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.
The rep begins with both feet on the ground and dumbbells in athletes hands. When stepping up and over both feet must make contact with the box however there is no requirement to stand tall at the top. The rep will be counted when both feet make contact with the ground on the other side.
Each rep begins with the dumbbells in the front-rack position and in contact with the torso/shoulders.
The rep is credited when both dumbbells are fully locked out overhead with the athletes arms, hips, and legs extended. The feet must be in line under the body and the dumbbells must be over the center 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.
Minimum work requirements: None
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 4 minutes, complete as many rounds as possible of:
Time Cap: 4 minutes
Intermediate Athletes
In 4 minutes, complete as many rounds as possible of:
Time Cap: 4 minutes
Masters Athletes
In 4 minutes, complete as many rounds as possible of:
Time Cap: 4 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.
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.
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