Simtec Central West Big Stomp
About This Competition
Proudly sponsored by Simtec, The Central West Big Stomp is a 2 day, M/M and F/F partnered competition in Dubbo NSW.
- 3 divisions: making it a comp for everyone, regardless of your experience and skill level
- Orana Air Advanced
- Concrete World RX
- Wright Way Scaled
- Day 1 = 3 workouts
- Day 2 = 2 workouts
There will be:
- T&A Mechanical Recovery Area - athletes will have full access to this area for the weekend.
- DJ
- Sensei & Co stall https://www.senseiandco.com.au/
- Food and coffee on-site
- Kids area with jumping castle
- Post event lunch at Devil's Hollow Brewery on Sunday.
Registrations close Monday 5th August 2024.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The uplift boys | 10 |
| 2 | 18%ers | 12 |
| 3 | BBF | 12 |
| 4 | KD + MS | 22 |
| 5 | Steel Coast Black | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | AJ | 9 |
| 2 | Swole Sistas | 20 |
| 3 | Young bucks | 20 |
| 4 | PA Sisters | 27 |
| 5 | Rep Rangers | 29 |
| # | Athlete | Points |
|---|---|---|
| 1 | PA Mother Thrusters | 12 |
| 1 | Our Coach Made Us Do This | 12 |
| 3 | BASH | 21 |
| 4 | Rapcity | 26 |
| 5 | 2 peas in a WOD | 31 |
Workouts
ADVANCED DIVISION
25ft HS walk (both partners)
75 TTB
50ft HS walk with a 180 turn (partner 1)
100 wall balls 9/6kg
50ft HS walk with a 180 turn (partner 2)
25 RMU
25ft HS walk (both partners)
with a 10 min cap
*TTB, wall balls and RMU are shared between athletes. Broken up as they choose to.
*Handstand walks will be in incremements.
RX DIVISION
5 synchro wall walks
50 TTB
4 synchro wall walks
75 wall balls 9/6kg
3 synchro wall walks
25 C2B
2 synchro wall walks
with a 10 min cap
*TTB, wall balls and chest to bars are shared between athletes. Broken up as they choose to.
*Wall walks = both athletes chest on the ground at bottom and hands on marker at top.
SCALED DIVISION
2 synchro wall walks
50 knee raises
2 synchro wall walks
75 wall balls 4/6kg
2 synchro wall walks
20 pull ups
2 synchro wall walks
with a 10 min cap
*Knees raises, wall balls and pull ups are shared between athletes. Broken up as they choose to.
*Wall walks = to a 700mm marker from the wall. Both athletes chest on the ground at bottom and hands on marker at top.
ADVANCED
16min AMRAP
32/28 cal assault bike
16 synchro DB snatches 22.5/15kg
14 synchro DB reverse lunges
12 synchro burpee box jump overs 24/20inch
Watch the workout flow and standards HERE
Bike calories can be broken up in any way.
Synchro DB snatches = both partners are at full extension at top.
Synchro DB reverse lunges = DB in front rack with both hands on. Knee to ground and full extension at same time.
Synchro burpee box jump overs = chest on ground at same time. Two foot jump over.
RX DIVISION
16min AMRAP
28/24 cal bike
16 syncro DB snatches 22.5/15kg
14 synchro DB reverse lunges
12 synchro burpee box jump overs 24/20inch
Watch the workout flow and standards HERE
Bike calories can be completed by one or both partners.
Synchro DB snatches = both partners are at full extension at top.
Synchro DB reverse lunges = DB in front rack with both hands on. Knee to ground and full extension at same time.
Synchro burpee box jump overs = chest on ground at same time. Two foot jump over.
SCALED DIVISION
16min AMRAP
24/20 cal bike
16 synchro DB snatches 15/8kg
14 synchro DB reverse lunges
12 synchro burpee box get overs 20inch
Watch the workout flow and standards HERE
Bike calories can be completed by one or both partners.
Synchro DB snatches = both partners are at full extension at top.
Synchro DB reverse lunges = DB in front rack with both hands on. Knee to ground and full extension at same time.
Synchro burpee box get overs = chest on ground at same time. No jump required.
ADVANCED DIVISION
A heavy clean ladder:
Lift 1 = 100/70kg
Lift 2 = 110/75kg
Lift 3 = 120/80kg
Lift 4 = 130/85kg
Lift 5 = 140/90kg
Lift 6 = 145/95kg
Lift 7 = 150/100kg
RX DIVISION
Lift 1 = 85/50kg
Lift 2 = 90/55kg
Lift 3 = 95/60kg
Lift 4 = 100/65kg
Lift 5 = 105/70kg
Lift 6 = 110/75kg
Lift 7 = 115/80kg
SCALED DIVISION
Lift 1 = 35/25kg
Lift 2 = 40/30kg
Lift 3 = 45/35kg
Lift 4 = 50/40kg
Lift 5 = 55/45kg
Lift 6 = 60/50kg
Lift 7 = 65/55kg
Watch the workout flow and standards HERE
This clean ladder will be a ‘waterfall start’. Athletes may power or squat clean. Teams will have 60 seconds for both partners to complete the lift. The bar must be in motion before the time ends. If the athlete does not successfully complete the lift, they are eliminated. There will be a 15 second transition period.
Score is total points. For example:
- Lift 1 = 1 point
- Lift 2 = 2 points
- Lift 3 = 3 points
ADVANCED DIVISION
6 rounds for time
8 power snatches 60/45kg
50 double unders
12/16 cal row
with a 9min cap
RX DIVISION
6 rounds for time
8 power snatches 40/30kg
50 double unders
12/16 cal row
with a 9min cap
SCALED DIVISION
6 rounds for time
8 hang power snatches 30/20kg
75 single unders
12/16 cal row
with a 9min cap
Watch the workout flow and movement standards HERE
1 works: 1 rests
For example partner 1 completes snatches, partner 2 completes double unders, partner 1 completes row, partner 2 completes snatches etc until 6 rounds have been completed.
ADVANCED
21 - 15 - 9
Thrusters
Pull ups - Chest to bars - Muscle ups
with an 8min cap
Thruster weight increases each round:
- Male = 40/50/60kg
- Female = 30/40/50kg
View the workout flow on our Instagram page CLICK HERE
Workout flow:
Partner 1: 21 thrusters
Partner 2: 21 thrusters
Partner 1: 21 pull ups
Partner 2: 21 pull ups
Thruster weight increases. Movement changes to chest to bars. Each partner completes 15 reps.
Thruster weight increases. Movement changes to bar muscle ups. Each partner completes 9 reps.
RX
21 - 15 - 9
Thrusters 40/30kg
Pull ups - Pull ups - Chest to bars
View the workout flow on our Instagram page CLICK HERE
Workout flow:
Partner 1: 21 thrusters
Partner 2: 21 thrusters
Partner 1: 21 pull ups
Partner 2: 21 pull ups
Repeat for 15 reps. Repeat for 9 reps. In the 9's, movement changes to chest to bars.
SCALED
21 - 15 - 9
Thrusters 30/20kg
Ring rows - Ring rows - Pull ups
View the workout flow on our Instagram page CLICK HERE
Workout flow:
Partner 1: 21 thrusters
Partner 2: 21 thrusters
Partner 1: 21 ring rows
Partner 2: 21 ring rows
Repeat for 15 reps. Repeat for 9 reps. In the 9's, movement changes to pull ups.
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Event Details
Closes: Aug 9, 2024
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