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For all ages and all abilities - all are welcome

Date: 12th November 2021

NEW FOR 2021 – The Most Accessible Version Of The Bay Games So Far – PAIRS EVENT

Body weight and accessory equipment only – no heavy lifting, no technical moves, no gymnastics. 

Warriors Day is the perfect blend of community, camaraderie and friendly competition. Imagine splashing and smashing your way through the day’s events with your mates or co-workers; the white sands of Jervis Bay between your toes and the crowds cheering you on!

So, what are you waiting for?

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

How does it work?

This is the perfect opportunity to get a taste of functional fitness competition. The vibe, the tunes, the thrill – all live streamed so that friend’s and family from afar can join the party! 

There are 3 divisions to choose from: Female Pairs / Male Pairs / Mixed Pairs (1 girl, 1 guy)

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

0-20 Rego's21-50 Rego's51-80 Rego's80-120 Rego's

Event 1

Download Standards

This Event is called Lifeline

This first event will start and finish on Shark Net beach (actually, its an odd name as there are not nets and no sharks!). It’s the most endurance focussed workout of the day and requires both a solid strategy and great communication between teammates.

For time, athletes must complete the following:

  • 2 x 100m Surf Rescue Board Relay (100m each)
  • 1,000m Partner Run with a Medicine Ball 

MM: 9-kg | MF: 9-kg | FF: 6-kg

Time Cap: 30 minutes

Workout Flow:

Once the workout starts each pair must have their medicine ball held off the ground. The medicine ball may not touch the ground until the pair cross the finish line together. It can be held in a bear hug position, on a shoulder or under an arm. It may not however be held on top of head, between athletes legs, under clothing or any kneeling or squatting variation.

If the ball comes into contact with the ground, or is seen held in an unauthorised position, a 150 second penalty will be added to the teams overall score for each infringement.

On the Partner Run, the athletes must remain within arms reach of each other for the entire time. They can pass the Medicine Ball between each other as many times as they choose but only one athlete at a time is permitted to carry it.

Note: The run will involve a mix of beach and concrete path – appropriate footwear is required to be worn for the entire run.

Event 2

Download Standards

This Event is called ‘Push & Pull’

This, and the balance of all other events for the day will take place in the main arena. It involves a blend of both ‘you go/I go’ and syncronised movements which will require a clear plan and some solid practicing together before ‘Games Day’. 

Together, pairs must perform 3 Rounds of the following for time:

  • 200 Single-unders
  • 20 Goblet Push Presses
  • 20 Synchronised Partner Sit-ups
  • 20 Sumo Kettlebell Deadlift High Pulls

M: 16-kg | F: 10-kg

Time Cap: 10 minutes

Workout Flow:

Athletes must complete the stated movements in order and may only progress from one to the next once the required volume of each movement has been achieved. 

The single-unders and synchronised sit-ups will be performed 10m from the starting position. All kettlebell movements will be completed at the starting position. Athletes must move from station to station together.

i.e. once the event is started both athletes will run together from the starting position to a rubber mat 10 metres away in their lane. Once there they will complete the required Single-unders before running back to the starting position to complete the Goblet Push Presses. Once complete they will run back to the rubber mat and complete the Synchronised Partner Sit-ups before returning to the starting position to complete the Sumo Kettlebell Deadlift High Pulls.

Movement Standards:


Athletes are required to provide and use their own jump rope. When completing the Single-unders the rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. The athletes may share the workload as they wish so long as the total required reps of each movement is achieved.

Goblet Push Presses: 

The Kettlebell must be held by the horn (handle) with both hands and in the inverted position (upside down). Each rep starts with the athlete in the standing position and the Kettlebell below the chin. The athlete must lift the Kettlebell above their head until both arms are fully extended, hips and knees in the locked position with the Kettlebell directly above their head. 

The athletes may share the workload as they wish so long as the total required reps of each movement is achieved.

Synchronised Partner Sit-ups: 

Athletes are required to lie on the ground with their knees bent, legs at 90 degrees and feet flat on the ground. Each rep starts with each athlete touching either side of their head with their fingers and, using their abs, raising their head and shoulders off the ground until both elbows make contact with the corresponding knees. 

Athletes must complete the sit-ups together in syncronised movements i.e. they lift off the ground at the same time, they touch their elbows to knees at the same time, they return to the lying position at the same time. Failure to achieve this level of syncronisation will be Judged as a ‘No Rep’. 

Note: Athletes may lie in a ‘toe to toe’ position and interlock their legs if they choose.

Sumo Kettlebell Deadlift High Pulls:

Starting with the Kettlebell on the ground, the athlete will stand in a sump deadlift position and hold the horn (handle) of the Kettlebell with both hands. Each rep is counted when the athlete lifts the Kettlebell from the ground to a position where the horn of the Kettlebell is above the collar bone in front of them.  

‘Touch and go’ is permitted but athletes may ot bounce the Kettlebell off the ground. Bouncing the Kettlebell off the ground will be Judged as a ‘No Rep’. The athletes may share the workload as they wish so long as the total required reps of each movement is achieved.

Event 3

Download Standards

This Event is called 3S’s

It’s all about Swings, Squats and Sprints for this workout hence its name, the 3S’s. In this event Pairs have a working window of 8 minutes to complete as many rounds as possible using a ‘You Go / I Go’ format.

In 8 minutes, Pairs must complete as many rounds (and reps)  as possible of the following:

  • 8 Russian Kettlebell Swings
  • 8 Kettlebell Goblet Squats
  • 24m Shuttle Sprint

M: 16-kg | F: 10-kg

Note: Partner 1 does odd rounds and Partner 2 does even rounds

Movement Standards

Russian Kettlebell Swings:

The event starts with the Kettlebell on the ground in front of the first athlete. Once the event starts the first athlete must complete the required reps holding the horn (handle) of the Kettlebell with both hands. At the top of each swing the Kettlebell must reach the height of the athletes face for the rep to be counted.

Kettlebell Goblet Squats:

The Kettlebell must be held by the horn (handle) with both hands and in the inverted position (upside down). Each rep starts with the athlete in the standing position with the Kettlebell being held just below the chin with a medicine ball on the ground behind them. Each rep is counted when the athlete squats down until their bum touches the medicine ball and then returns to the standing position with full extension of the hips, knees and ankles. 

24m Shuttle Sprint:

Athletes are required to complete the shuttle sprints by running around flags in their lane at the following distances:

1 x 4m out and back 

1 x 8m out and back

Event 4

Download Standards

This Event is called Kego’licious

This is an ascending ladder of movements that requires a solid plan and plenty of practice too! As with all such events, the smoothness and speed of transition will be key…

For time, pairs must complete the following:

  • 40m Partner Keg Carry
  • 40 Box Step-ups  
  • 40 Tall Plank Shoulder Taps  
  • 50m Partner Keg Carry
  • 50 Jumping Lunges 
  • 50 Tall Plank Up-downs
  • 10m Partner Keg Carry

M: 24-in | F: 20-in

Keg: 45-kgs

Time Cap: 10 minutes

Movement Standards:

Partner Keg Carry:

During the partner keg carry both teammates must be holding one end each of the keg so as to share the load equally. 

Box Step-ups:  

Athletes must face the box and step from the ground onto the box. They must reach full extension ON THE BOX. 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.

The athletes may share the workload as they wish so long as the total required reps are achieved.

Tall Plank Shoulder Taps:  

Athletes must start each rep in the tall push up position, arms fully locked, knees off the ground, body in a straight line from their heels to their shoulders. Alternating between each rep the athlete must tap their hand on the opposing shoulder for the rep to count i.e. their right hand touches their left shoulder, then their left hand touches their right shoulder.  

The athletes may share the workload as they wish so long as the total required reps are achieved.

Jumping Lunges: 

Athletes must start with a standard forward lunge i.e. standing with their feet hip-width apart, they take a big step forward and lower until both knees are bent at a 90° angle and the rear knee touches the ground. The torso is to be kept upright and as straight as possible throughout.

From this position, athletes will push explosively off the ground with their legs, switching the positions of their legs while airborne so that they land and can immediately drop into another lunge but with the opposite leg forwards. This shall count as one rep.

The athletes may share the workload as they wish so long as the total required reps are achieved.

Note: Our thanks to Jervis Bay Brewing Co. for providing the Kegs for this event!

Event 5

Download Standards

Floater: This Event is called R U OK? 

This is a ‘floating’ event which means athletes will have the choice of ‘when’ they complete this during the Warrior Day. Pairs will have one attempt to complete this workout from the end of Event 1 until the end of Event 4. 

This Event is named R U OK? to help raise awareness of suicide prevention and mental health as much as it is the question that will be asked once the athletes have completed the event and are lying on the ground in a pool of sweat…

As a pair the athletes must complete a ‘Buy in’ which includes the following:

  • 25MM | 20MF | 15FF Cal. Echo Bike
  • 20 Synchronised Drop Squats

Then for max time both athletes will complete the following:

  • Max Effort Plank**

*Tie Breaker: Time it takes to finish the drop squats

Movement Standards

Echo Bike:

This event starts with the Echo bike set to zero and the athletes standing next to it (not touching it). The athletes must achieve the required number of Calories have been achieved.

The athletes may share the workload as they wish so long as the total required Calories are achieved.

Synchronised Drop Squats:

Pairs must face each other and start the Drop Squats standing tall, feet together. Each rep starts in this position and requires the athletes to jump their legs out sideways and touch the ground between their legs with one hand. Once they jump their feet back together and return to the standing tall position a rep shall be counted.

Athletes are required to alternate which hand touches the ground and these are syncronised which means the athletes must jump at the same time and touch the ground at the same time.

Max Effort Plank:

This is a forearm plank. Athletes’ forearms must be on the ground directly under shoulders (slightly wider than shoulder width) with the body raised off the ground with the head in line with their back and legs.

The clock will start when both athletes raise their bodies into the plank position. Only one attempt per athlete is permitted. Once an athlete fails to maintain the required plank position their time will be recorded. The time from each athlete will be added together to form a single max score.

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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  • 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 – If in the event there’s a tie for the 1st, 2nd or 3rd place podium spot the team with the most event wins will earn the spot with the other teams 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
  • Warriors Day consists of 2 person teams, each person must be aged 16 years or older
  • There are 3 categories of teams; all female, all male and mixed (1 x girl/1 x guy)
  • It will be a combination of land and water-based workouts
  • All equipment will be provided
  • Every Pair will have their own judge to ensure reps and changeovers are completed correctly