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Teams

Teams

Fast, Furious and Fun with Teams of Four!

Date: 11th November 2023

100+ teams will compete in the ‘Battle of the Gyms 2023’ in the beautiful Jervis Bay!

These four-person teams will stop at nothing to claim their place on the podium…

So, what are you waiting for?

Get training with your buddies, represent your gym, have a blast and dominate the podium!

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 2 divisions for you to choose from; Advanced and Intermediate.

The Advanced division is for teams who want to lift heavier. It’s the perfect fit for teams who love the thrill of competition and would typically complete daily workouts as they are prescribed.

The Intermediate division is suited to those teams which may be new to competing, share a common love of functional fitness, who don’t want to lift super heavy and want to have a bunch of fun

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

0-20 Rego's21-60 Rego's61-80 Rego's81-100 Rego's100+ Rego's
$671$716$744$764$784

Event 1


This event is called “Beaches Be Crazy”

This is a swim/run event to get the body moving, the endorphins flowing and maybe spot a Dolphin or two! ALL athletes will be at Sharknet Beach where the mandatory briefing will take place at 0540 hours. 

Now take a breath, and read on…

Advanced Teams

For time, complete relay style:

Athlete 1 – 3.2km Run
Athlete 2 – 500m Open Water Swim
Athlete 3 – 1.6km Run
Athlete 4 – 300m Open Water Swim

Time Cap: 60 minutes

Intermediate Teams

For time, complete:

Athlete 1 – 3.2km Run
Athlete 2 – 500m Open Water Swim
Athlete 3 – 1.6km Run
Athlete 4 – 300m Open Water Swim

Time Cap: 60 minutes

Movement Standards

Open Water Swim

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 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. Team members must run on the designated route at all times. Support vehicles and/or pacers are not allowed. Wearing headphones is not allowed. 

The first run begins with about a 2.5km path concrete path run, followed by a 700m beach run.The run includes crossing a creek which may involve a partial (short) swim – water safety staff will be in positioned here too.

The second run begins with an 600m beach run followed by about a 1200m path run.

Athletes must physically tag their partners at each transition stage before taking off for their leg of the course.

Event 2


That’s A Paddling

I hope you brought your paddle…. Just kidding we’re supplying them, but it might be a good idea to find one to practice with.

Advanced Athletes

For time, complete:

  • 4 x 300m Kayak Paddle

At the same time, complete:

5 Rounds

  • 30 Triple Synchro Dumbbell Squats
  • 20 Triple Synchro Dumbbell Shoulder To Overhead
  • 10 Triple Synchro Burpees

M: 22.5kg | F: 15-kg

*Tiebreak: completion of first Kayak Paddle

Time Cap: 15 minutes 

Intermediate Teams

For time, complete:

  • 4 x 300m Kayak Paddle

At the same time, complete:

5 Rounds

  • 30 Triple Synchro Dumbbell Squats
  • 20 Triple Synchro Dumbbell Shoulder To Overhead
  • 10 Triple Synchro Burpees

M: 15kg | F: 10-kg

*Tiebreak: completion of first Kayak Paddle

Time Cap: 15 minutes 

Movement Standards

Kayak Paddle:

Athletes must start in their designated holding pen/lane.

Once the heat starts each Athlete must push off from the water’s edge and begin paddling towards the designated buoy. The athlete will paddle along the designated route at all times keeping the marker buoys on their right.

Once the athlete returns to the shore they must exit the water carefully, then carry their Kayak from the water back to their pen where they must gently lay it down.

Athletes will then make their way up to the rest of their team and tag the next teammate in.

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

Triple Synchro Dumbbell Front Squats

The dumbbells may be held in any position on top of the shoulders as long as hands and shoulders are making contact with the dumbbell. 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. 

Synchro: For all reps to count the above standard must be met in sync across all three teammates. This means meeting at the bottom bellow parallel and meeting at the top with full extension.

Any reps where a teammate is out of sync and does not meet at the above mentioned positions with their teammates, will not count.

Triple Synchro Dumbbell Shoulder to Overhead

Each rep begins with the dumbbell in the front-rack position and in contact with the torso/shoulders.

The rep is credited when the dumbbell is 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.

Synchro: For all reps to count the above standard must be met in sync across all three teammates. This means meeting at the top with dumbbell fully extended overhead at the same time.

Any reps where a teammate is out of sync and does not meet at the above mentioned positions with their teammates, will not count.

Triple Synchro Burpee

Athletes begin by planting hands on the ground and lowering themselves down. You may step back or jump feet back to lower to ground. Chest and thighs must make contact with the ground before athlete begins pressing themselves back up. At the top hips and knees must be open fully as athlete performs a small jump with hands clapping overhead.

Synchro: For all reps to count the above standard must be met in sync across all three teammates. This means meeting at the bottom with chest and thighs on the sand, then at the top with full extension at the same time.

Any reps where at teammate is out of sync and does not meet at the above mentioned positions with their teammates, will not count.

Event 3


Satan’s Sprint – Vol 2

Advanced Teams

For as many reps as possible, complete: 

  • Rower Calories
  • Clean and Jerk**

Buy In – Each athlete must complete*

  • 6 Squat Cleans
  • 6 Thrusters
  • 6 Clean and Jerks

*Once an athlete has completed the above Buy-in barbell complex, they can proceed to the rower.
** Once all four athletes have completed their individual Buy-in, teams may begin accumulating as many Clean and Jerk reps as possible with the final weight

Note: Rower will be 10m from the start line. No athlete can contribute to the rower calories until they have done the barbell complex Buy-in.

Your score will be:

Total calories on rower + 1 point/kg weight of each complex + Total extra Clean and Jerk reps completed 

E.g 1 – For Advanced Mixed division

50 Cals Rower + All complex complete (35+45+55+65 = 200) + 5 Extra Clean and Jerks

Score = 255

E.g 2 – For Advanced Mixed division

50 Cals Rower + 3 complex complete plus 6 squat cleans (35+45+55 = 135) + 5 Extra Clean and Jerks

Score = 190

Mixed Teams Weights
Athlete 1: 35kg | Athlete 2: 45kg | Athlete 3: 55kg | Athlete 4: 65kg 

Female Teams Weights
Athlete 1: 30kg | Athlete 2: 35kg | Athlete 3: 40kg | Athlete 4: 45kg 

Male Teams Weights
Athlete 1: 50kg | Athlete 2: 55kg | Athlete 3: 60kg | Athlete 4: 65kg 

Time Cap: 6 minutes

Intermediate Teams

For as many reps as possible, complete: 

  • Rower Calories
  • Clean and Jerk**

Buy In – Each athlete must complete*

  • 6 Squat Cleans
  • 6 Thrusters
  • 6 Clean and Jerks

*Once an athlete has completed the above Buy-in barbell complex they can proceed to the rower.
** Once all four athletes have completed their individual Buy-in teams, may begin accumulating as many Clean and Jerk reps as possible with the final weight

Note: Rower will be 10m from the start line. No athlete can contribute to the rower calories until they have done the barbell complex Buy-in.

Your score will be:

Total calories on rower + 1 point/kg weight of each completed complex* + Total extra Clean and Jerk reps completed 

*No points will be awarded for any incomplete Buy-in Complex.

E.g 1 – For Advanced Mixed division

50 Cals Rower + All complex complete (35+45+55+65 = 200) + 5 Extra Clean and Jerks

Score = 255

E.g 2 – For Advanced Mixed division

50 Cals Rower + 3 complex complete plus 6 squat cleans (35+45+55 = 135) + 5 Extra Clean and Jerks

Score = 190

Mixed Teams Weights
Athlete 1: 25kg | Athlete 2: 30kg | Athlete 3: 40kg | Athlete 4: 45kg 

Female Teams Weights
Athlete 1: 25kg | Athlete 2: 25kg | Athlete 3: 30kg | Athlete 4: 35kg 

Male Teams Weights
Athlete 1: 35kg | Athlete 2: 40kg | Athlete 3: 45kg | Athlete 4: 50kg 

Time Cap: 6 minutes

Movement Standards

 

Event 4


Time To Work

The endurance and higher skilled work is complete. Now it’s time to show us your grunt! Can you work together to make the deadlift feel light?

Advanced Teams

In Pairs, “you go, I go” format

For as many reps as possible, complete:

  • 10 Tandem Deadlifts
  • 20m Synchro Kettlebell Front Rack Walking Lunge
  • 10 Burpee Over Box

Male: 200kg, 24kg, 20″
Female: 135kg, 16kg, 20″
Mixed: 165kg, 24/16kg, 20″

Intermediate Teams

In Pairs, “you go, I go” format

For as many reps as possible, complete:

  • 10 Tandem Deadlifts
  • 20m Synchro Kettlebell Front Rack Walking Lunge
  • 10 Burpee Over Box*

Male: 165kg, 16kg, 20″
Female: 115kg, 12kg, 20″
Mixed: 140kg, 16/12kg, 20″

* Box step over is permitted for Intermediate

Time Cap: 10 minutes

Tiebreaker: The time it takes to complete the first round of deadlifts (10 reps each pair).

Event Flow

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

All 4 athletes will start in their lane and at the siren sound to start, the first pair will step to the barbell to complete the first 10 tandem deadlifts. Once they have completed the reps, they step forward to the Kettlebells and wait as the second pair steps to the barbell for their 10 deadlift repetitions. Once pair two have complete their deadlifts, pair number one may begin their synchronised walking lunges. The athletes must touch their knee to the ground at the same time. When they return to starting position, they pass the kettlebells to the other pair for them to complete their lunges. The first pair may now move towards the box at the other end of the lane and wait for the judges call to begin the burpee over box. These cannot be started until pair two completes their lunges. In each pair, one athlete will perform 5 burpee over box in a row, then the next 5 will be completed by the other partner. 
Teams will continue in this ‘you go, I go’ format for the entire 10 minutes completing as many reps as possible.

Note: No pair switching is permitted

Each lane will be 10 metres long, so ‘out and back’ = 20 metres.

Each 20m of lunging =  10 reps.

Movement Standards

Tandem 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.

Synchronised Kettlebell Front Rack Walking Lunge

The front rack must have the kettlebell resting on the arms and shoulders. The flat base of the kettlebell resting on the shoulder with the handle at the top will not be permitted. 

The pair must lunge 10 meters out and 10 meters back on the second lap. Each 2 metre increment counts as 1 rep, totalling 5 reps per 10m Lunge. Each lunge begins with kettlebells held in the pair’s front rack position, the feet together and the pair standing tall with hips and knees extended.

The pair steps forward into a lunge position. At the bottom of the lunge, the pair’s trailing knee’s must make contact with the ground at the same time with both kettlebells still in the aforementioned position. The rep is credited when both athlete’s bring their trailing leg forward and the feet are reunited past the designated line with the athletes standing tall with hips and knees extended (at the same time). If an athlete drops the kettlebell or moves their feet forward without lunging (i.e., shuffle steps) they must both return to the last 2m increment they successfully passed. 

The athlete’s must alternate which foot leads for each rep. Stopping with both feet together on the ground is not required, but both legs must be extended if the athlete chooses to step through at the top. ‘Duck walking’ is not prohibited.

If these points of performance are not met in synchronisation, it will be a no rep and the pair will return to the previous 2m line.

Burpee Over Box

Athletes must use the box-facing variation of the burpee, no other variation is allowed. 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 step into the burpee and may only get over the box using a 2 foot jumping take off. Athletes are not required to stand to full extension before jumping/stepping over the box however hands or any other body part is not permitted to touch the box when moving over. The rep is counted when both of the athletes feet reach the ground on the opposite side of the box.

Athletes will work individually on the burpee over box, completing 5 reps at a time for a total of 10 reps per pair.

Minimum work requirements: None

 

Event 5


Push & Pull

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 // Intermediate

For as many reps as possible, complete:

  • Ski Cals
  • Tank Push*
  • Sandbag Bear Hug**

ADV Sandbag 70/50kg  |  INT Sandbag 50/35kg

Tank weight TBA

* Teams must switch teammate after each leg of the Tank push
**For Ski cals to count one teammate must hold sandbag off the ground in bear hug position only

Your score is the Ski Erg cals accumulated plus the distance the Tank is pushed

Time Cap: 4 minutes

Coming soon

Event 6

events

You Are Not Alone

Every 30 seconds, a person in Australia reaches out to Lifeline for help

They are a national charity providing all Australians experiencing emotional distress with access to 24 hour crisis support and suicide prevention services

They exist so that no person in Australia has to face their darkest moments alone

Call 13 11 14 for Crisis Support
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Scoring
  • These events will be timed, teams will line up in each heat in relay formats
  • Events will be worth up to 100 points, and teams earn points based on their finishing time
  • The Team with the most points is the winner. Teams 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 best overall performances will will earn the spot with the other athlete moving down one spot. In the rare case that both athletes have the same overall performances the tiebreak will be based off the performance in the finale workout. 

     

Terms & Conditions
  • Battle of the Gyms consists of 4 person teams, each person must be aged 14 years or older
  • There are 3 categories of teams; all female, all male and mixed (2 x girls/2 x guys)
  • It will be a combination of land and water-based workouts – swimming will be involved
  • All equipment will be provided (except jump ropes)
  • Every team will have their own judge to ensure reps and changeovers are completed correctly