Event 2

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 Teams

For as many reps as possible, complete: 

• 150m Stand Up Paddle
• 150m Partner Carry

*Tiebreak: completion of first Stand Up Paddle

Time Cap: 14 minutes 

Intermediate Teams

For as many reps as possible, complete: 

• 150m Stand Up Paddle
• 150m Partner Carry

*Tiebreak: completion of first Stand Up Paddle

Time Cap: 14 minutes 

Movement Standards

Stand Up Paddle

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. Teams must rotate who completes a paddle lap each lap until all four teammates have completed a lap. After that teams may choose whoever they like to paddle.

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.

Partner Carry

Teams must carry one athlete 150m on the sand around the competition arena. Teams marry carry the athlete any way they choose including a 2 person carry and switching who is doing the carry during the lap. However the person being carried can not be switched until a full lap is complete. Whenever switching configuration teams must stop in place and not move until the athlete is back off the ground; penalties apply if rule not adhered to.

Not all team mates have to be carried.

25m Increments will be placed around the course to signify single reps, extra reps will only be counted to the marker you have passed.

Event 3

This event is called ‘The Complex’

We’ve tested your endurance, water abilities and teamwork. Now its time to test your teams strength!

Advanced & Intermediate Teams

Buy In

• 30/20 Rower Calories

For an accumulative load, as a complex, complete:

• 1 Power Clean
• 1 Jerk (shoulder to overhead)
• 1 Hang Squat Clean
• 1 Jerk (shoulder to overhead)

Time cap: 3 minutes per teammate

Event Flow

The workout begins with the first team athlete seated on the rower. Once “go” has been called the athlete will complete their prescribed calories. When rower calories are complete the athlete moves from the rower to their platform where they will complete ‘the complex’ for as much weight as possible within a 3 minute time cap.

The bar may be pre loaded to a weight of athletes choosing.

Other team mates may assist in changing of any weights throughout workout.

As the 3 minute time window is approaching the next teammate may be seated on the rower ready to begin as soon as their time window begins.

Once a time window is complete a competitor may not begin another lift attempt of the complex, however they may finish an attempt they have started provided the bar is not put back down to a rest.

Team mates may again work together to help change plates as required for their next teammates first attempt.

NOTE:

Weight changes possible down to 2.5kg (1.25kg plates)

Collars must be on the bar for complex to count

Movement Standards

Rower 

The monitor of the rower must be set to zero distance at the beginning of the workout. Athletes may start seated on the rower at the beginning of their work block but not be touching the handle until “go” is called. Competitors will row until they reach the prescribed calorie or distance required and when their judge calls “done”.

The Complex

Power Clean

Each rep must start on the floor and end with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Athletes may receive the bar at any height above “parallel”. We define “parallel” as the depth where an athlete’s hip crease drops below the top of the leg. Athletes do not need to fully extend before transitioning to the jerk (shoulder-to-overhead).

Jerk

After the barbell has been Power Clean the rep begins with the barbell in the front-rack position and the bar in contact with the torso. 

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.

Hang Squat Clean

Once the previous Jerk has been complete athletes bring the bar back to the hang position. The Hang Squat Clean then begins with the bar touching the mid thigh with arms straight and ends with the bar touching both shoulders in the “Front Rack” position with the elbows in front of the barbell. Athletes may receive the bar at any height but must ride the bar down into a full squat position in one fluid motion, breaking parallel in the squat. We define “parallel” as the depth where an athlete’s hip crease drops below the top of the leg.

Jerk

After the squat clean has been stood up the athlete will complete a second jerk following the same guidelines as the previous jerk.

Event 4

This event is called ‘Bust Up’

Strength endurance time, how hard can you push and work as a team.

Advanced Teams

In Pairs, “you go, I go” format breaking up however you choose.

For as many reps as possible, complete:

• 20 Deadlifts*
• 30 Synchro Single Arm Devils Press
• 40 Dual Dumbbell Box Step Overs
• 50 Syncrho Single Arm Dumbbell Push Press

Male: Deadlift 135kg | Dumbbell 22.5kg | Box 20″
Female: Tandem Deadlift 135kg | Dumbbell 15kg | Box 20″

Time Cap: 12 minutes

Tiebreaker: The time it takes to complete the first round of deadlifts 

Intermediate Teams

In Pairs, “you go, I go” format breaking up however you choose.

For as many reps as possible, complete:

• 20 Deadlifts*
• 30 Synchro Single Arm Devils Press
• 40 Dual Dumbbell Box Step Overs
• 50 Syncrho Single Arm Dumbbell Push Press

Male: Deadlift 95kg | Dumbbell 15kg | Box 20″
Female: Tandem Deadlift 95kg | Dumbbell 10kg | Box 20″

Time Cap: 12 minutes

Tiebreaker: The time it takes to complete the first round of deadlifts 

Event Flow

Each team of 4 will organise themselves into working pairs – mixed teams must have mixed pairs i.e. FM/FM. 

The deadlift reps are completed either as a solo male or a tandem pair of females. Then all other reps will be complete as mixed pair if in mixed teams.

All 4 athletes will start in their lane and at the siren sound to start, the first athlete/s will step to the barbell to start completing deadlifts. Once they have completed the reps, they a pair steps forward to the dumbbells and begin the synchro devils press and follow through all the reps switching pairs whenever they like.

Note: No pair switching is permitted

Movement Standards

Tandem/Regular Deadlifts

Starting with the bar on the ground in front of them, the pair must lift the bar in tandem to their hips in one consistent motion. The rep is counted when the pair 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.

Synchronized Single Dumbbell Devils Press

Each set of dumbbell devils press begins with the dumbbell on the ground. Athletes will place one hand on their dumbbell and the other on the ground to lower themselves onto the down. Both athletes’ full body including chest must make contact with the ground at the same time. Athletes will then pop to their feet in the same fashion as a burpee, holding the dumbbell in one hand. The dumbbell must be then snatched overhead with both athlete’s meeting above at the lockout position.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.”

The rep is credited when both athletes’ dumbbells are locked out overhead at the same time. A lockout position requires the hips, knees, and arms to be fully extended; and both dumbbells are directly over or slightly behind the middle of the body (this means you are standing up tall with no part of the body bending).

Double Dumbbell Box Step-Over

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. This part is done as solo athlete and not tandem.

Synchronized Single Dumbbell Push Press

Each set of dumbbell push press begins with the dumbbell on the ground. Athletes must hold the dumbbells in the front-rack position during the movement (one head of the dumbbell must be in contact with the shoulder for the front-rack position to count). Athletes will move the dumbbell in one fluid motion from the front rack position to the above lockout position. Using the legs to drive the weight up is allowed, however any kind of jerking under the weight such as push jerk or split jerk is not permitted. 

The rep is credited when both athletes’ dumbbells are locked out overhead at the same time. A lockout position requires the hips, knees, and arms to be fully extended; and both dumbbells are directly over or slightly behind the middle of the body (this means you are standing up tall with no part of the body bending).

Minimum work requirements: None

Event 5

This event is called ‘Roped In’ 

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 Teams

In 4 minutes, complete as many reps as possible of:

Part A

• Rope Climbs 15ft

Part B

• Echo Bike Calories
• Ski Erg Calories

Time Cap: 4 minutes

Intermediate Teams

In 4 minutes, complete as many reps as possible of:

Part A

• Rope Climbs 10ft

Part B

• Echo Bike Calories
• Ski Erg Calories

Time Cap: 4 minutes

Movement Standards

Rope Climb

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 Advanced and there will be a 10ft marker for Intermediate divisions.

Echo Bike

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’. Teams will then work in any configuration of their choosing to accumulate as many calories as possible.

Ski Erg

The monitor of the Ski Erg must be set to zero Calories at the beginning of the workout. Athletes start standing behind the erg and may begin skiing after ‘3, 2, 1, go’. Teams will then work in any configuration of their choosing to accumulate as many calories as possible.

Note: Teams complete as many reps of both machines and rope climbs at the same time but each event is scored independantly as seperate workouts giving them equal weighting to the leaderboard. Teams may switch roles at any time during the 4 minute window.

Event 6

Grand Final

The Top 5 Teams from each division will go head to head in a Grand Final showdown! 

This is a mystery workout that will be kept secret and announced just minutes before the sparks fly in the main arena.

Are you prepared for anything?