The Southenders
About This Competition
We're running the Southenders in house comp back, but this time it's open to Maroubra and Shellharbour gyms. 1 workout released every Monday. The workouts will be challenging but inclusive for all :)
Advanced, RX and Open levels for each workout. Prizes for the winners of each category. Starting Monday 5th May!
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | James Neale | 13 |
| 2 | Kirby Hamilton | 14 |
| 3 | Shannon Brennan | 16 |
| 4 | Lewis Turkington | 21 |
| 5 | Phillip Harrison | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Angus Males | 6 |
| 2 | Paddy Kavanagh | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jack Hemmings | 15 |
| 2 | Luke Males | 18 |
| 3 | Jonathan Rooney | 20 |
| 4 | Jack Breen | 29 |
| 5 | Stephen Jones | 35 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mara Lyon | 13 |
| 2 | Eden de Gersigny | 15 |
| 3 | Lydia Funcik | 19 |
| 4 | Claire Robertson | 20 |
| 5 | Kaylie Mccormack | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Erin Brennan | 13 |
| 2 | Aoife Stinson | 13 |
| 3 | Oregan Mann | 18 |
| 4 | Laura Evans | 22 |
| 5 | Aoife Malone | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Niamh Kelly | 10 |
| 2 | Laura Mckeown | 16 |
| 3 | Courtney Davies | 16 |
| 4 | Rebecca Kingston | 27 |
| 5 | Gabrielle Okeeffe | 27 |
Workouts
Event 1 Part A:
RX
20 Minute Rolling Clock:
Part A
For Time:
27-21-15-9-6
Wall Balls@20/14lb
15-12-9-6-3
Pull Ups
Time -
Part B:
In Remaining time build to a heavy complex of:
Power Clean + Squat Clean + Front Squat
Weight -
Open
20 Minute Rolling Clock:
Part A:
27-21-15-9-6
Wall Balls@14/9lb
15-12-9-6-3
Ring Rows (chest and shulders under rings)
Time -
Part B:
In remaining time build to a heavy complex of:
Power Clean + Squat Clean + Front Squat
Weight -
Advanced
20 Minute Rolling Clock:
27-21-15-9-6
Wall Balls@30/20lb
9-7-5-3-1
Ring Muscle Ups (Females Bar Muscle Ups)
Time -
Part B:
In remaining time build to a heavy complex of:
Power Clean + Squat Clean + Front Squat
Weight -
*Two part scored event, time + weight.
Event 1 Part B
20 Minute Running Clock
After part a has been completed, in remaining time, perform the barbel complex below, building to a heavy as possible within the 20 minute time cap.
Complex:
Power Clean + squat Clean + Front squat
Score = Heaviest weight lifted
Event 2 Part A
Advanced
20 Minute Rolling Clock
0:00-12:00
Part A:
AMRAP 12:
2 Rounds:
20/15 Cal Eco Bike
2 Rounds
20/15 Cal Echo Bike
2 Rounds
20/15 Cal Eco Bike
*Snatches Anyhow
Score = Total Reps
12:00-15:00
Rest
RX
Part A
20 Minute Rolling Clock
0:00-12:00
Part A:
AMRAP 12:
2 Rounds
20/15 Cal Row
2 Rounds
20/15 Cal Row
2 Rounds
20/15 Cal Row
10 Clean and Jerk@80/55kg
*Cleans Anyhow
Score = Total Reps
12:00-15:00
Rest
Open
20 Minute Rolling Clock
0:00-12:00
Part A:
AMRAP 12:
2 Rounds
20/15 Cal Bike Erg
2 Rounds
20/15 Cal Bike Erg
10 Cleans@45/30kg
2 Rounds
20/15 Cal Bike Erg
10 Cleans@50/35kg
*Cleans Anyhow
Score = Total Reps
12:00-15:00
Rest 3 Minutes
15:00-20:00
Part B:
RX and Open
For Time:
35 Lateral Burpees Over Bar
Score = Time
Advanced
Part B:
For Time:
50 Lateral Burpees Over Bar
Event 3 - The Chipper
Advanced
For Time:
400/350m Row
35 Toes to Bar
25 Strict Hand Stand Push Ups
15 Dual DB Devil Press@2x30/22.5kg
400/350m Row
15 Dual DB Thrusters@2x30/22.5kg
25 Kipping HSPU
35 Toes to Bar
400/350m Row
*20 Minute Time Cap
Event 3 - The Chipper
RX
For Time:
800/700m Echo Bike
35 Toes to Rings
25 DB Push Press@2x22.5/15kg
15 Dual DB Devil Press@2x22.5/15kg
800/700m Echo
15 Dual DB Thrusters@2x22.5/15kg
25 Hand Release Push Ups
35 Toes to Rings
800/700m Echo
*20 Minute Time Cap
Event 3 - The Chipper
Open
For Time:
400/350m Ski Erg
35 AbMat Sit Ups
25 DB Push Press@2x15/10kg
15 Dual DB Devil Press@2x15/10kg
400/350m Ski Erg
15 Dual DB Thrusters@2x15/10kg
25 Hand Release Push Ups
35 AbMat Sit Ups
400/350m Ski Erg
*20 Minute Time Cap
Media
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Event Details
Closes: May 11, 2025
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