Fittest on the Beaches 2025 (Mixed Pairs)

 WORKOUT 1A 

AMRAP x 8 Minutes

60 Double Unders (shared)

40 Wall Balls (shared)

20 Handstand Push Ups (shared)

 WORKOUT FLOW 

- ON GO, athletes will start accumulating as many reps as possible of Double Unders, Wall Balls and Handstand Push Ups.
- Athletes may share the reps as they wish, with one athlete working and one resting.
- Once the 8-minute timer has lapsed, athletes will rest until the 10-minute mark.
- Athletes must then decide which athlete will complete each lift, and may pre-load their barbells in the 2-minute rest period.
- At the 10-minute mark, athletes can start lifting. Only ONE athlete may lift at a time, ideally going one for one until the 18-minute timer has lapsed.
- Athletes may help each other to load and reset the bars at any point in the workout.
- This event will be scored in two parts. Part A for reps and Part B for total load.

 MOVEMENT STANDARDS 

Double Under

Rope must pass under the feet TWICE for a rep to count.

Wall Ball

Rep must start with a full squat, with hips descending below the knees (below parallel). On the throw, the ball must CLEAR the wall ball line for the rep to count. If the ball touches any part of the line or the athlete fails to reach full depth on the squat, it will be deemed as a no rep.

Handstand Push Up

Rep starts with the athlete upside down and at full arm, knee and hip extension. Athletes are allowed to complete these as kipping and/or strict reps.

 WORKOUT 1B 

For Max Load in 8 Minutes

Athlete A:

Find a Heavy Overhead Squat

(from the Rack)

Athlete B:

Find a Heavy Power Clean

 WORKOUT FLOW 

- Once the 8-minute timer has lapsed from Workout 1A, athletes will rest until the 10-minute mark.
- Athletes must then decide which athlete will complete each lift, and may pre-load their barbells in the 2-minute rest period.
- At the 10-minute mark, athletes can start lifting. Only ONE athlete may lift at a time, ideally going one for one until the 18-minute timer has lapsed.
- Athletes may help each other to load and reset the bars at any point in the workout.
- This event will be scored in two parts. Part A for reps and Part B for total load.

 MOVEMENT STANDARDS 

Overhead Squat

Each attempt will start in the rack. Each rep will start with the barbell locked out overhead, with the arms, knees and hips fully extended. For a rep to count, the athlete must complete a full squat with hips descending below the knees (below parallel), then return to their starting position. The athlete must wait for the judge to confirm it’s a good rep before dropping the barbell.

Power Clean

The rep starts with the barbell on the floor and finishes with the athlete standing with the barbell in the front rack position with hips and knees fully extended. If the athlete passes through a squat at any point in the lift, it will be deemed a no rep. The athlete must wait for the judge to confirm it’s a good rep before dropping the barbell.

 WORKOUT 2 

AMRAP x 18 Minutes

3 Rounds

4 mins ON - 2 mins OFF

5 Synchro Power Cleans @ 60/40kg

7 Synchro Front Squats

9 Synchro Burpee Over Bar

Max reps in remaining time of:

Round 1: C2 Bike Calories & Toes to Bar

Round 2: C2 Bike Calories & Pull Ups

Round 3: C2 Bike Calories & Bar Muscle Ups

 WORKOUT FLOW 

- ON GO, athletes will start by completing ONE round of Synchro Power Cleans, Front Squats and Burpee Over Bar.
- Once the buy-in is completed, both athletes will move to the pull up bar and C2 Bike, and complete max calories and max reps of the prescribed movement. R1 (Toes to Bar), R2 (Pull Up) and R3 (Bar Muscle Up) in the remainder of the 4-min cap.
- Athletes may interchange as they wish with one on the bike and the other on the bar.

- Athletes will rest for 2 minutes in between rounds.
- There is no minimum work requirement for either athlete.
- Your score will be the total number of reps completed on the pull up bar + total calories.

 MOVEMENT STANDARDS 

Power Clean

The rep starts with the barbell on the floor and finishes with both athletes standing with the barbell in the front rack position with hips and knees fully extended and elbows in front of the bar. Athletes may Squat Clean if they wish, as long as they meet their partner at the top of the rep. The barbell must touch the floor in between reps, touch-and-go reps are allowed. If either barbell starts to descend into the next rep before fully completing the previous rep, it will be deemed a no rep.

Front Squat

Rep must start at the top with both athletes knees and hips fully locked out in the front rack position. Both athletes will complete a full squat, with hips descending below the knees (below parallel), and meeting back at the starting position. Athletes may NOT squat clean the first rep. Synchro will be counted at the top of the rep, not in the squat. If either athlete fails to reach full depth on the squat or fails to lock out at the top, it will be deemed as a no rep. If either athlete starts their next rep before their partner has completed the previous rep, it will be deemed a no rep.

Burpee Over Bar

The rep starts with both athletes on the floor with chest, hips and toes touching the ground, and is completed when both athletes land on the other side of the bar. Athletes may step or jump up and down from the burpee, but must leave the floor and land on the other side of the bar with two feet. The synchro will count when both athletes are on the floor with chest, hips and toes touching the ground, not on the jump.

Toes to Bar

The rep starts with the athlete hanging from the bar with arms fully extended. For the rep to count, the athlete’s feet must break the vertical line of the uprights, and is completed when both feet touch the bar (in between the hands) at the same time. Strict and kipping variations are accepted.

Pull Up

The rep starts with the athlete hanging from the bar with arms fully extended, and finishes with the athlete’s chin above the line of the pull up par. Athletes may use strict, kipping or butterfly variations. Athletes must return to a dead hang position before moving to the next rep.

C2 Bike

Your judge will reset your bike before and after each round. Adjust the seat height and dampener as you wish, but you may not touch the monitor.

 WORKOUT 3 

AMRAP x 15 Minutes

2 Rounds (each) - You Go - I Go

24/20 Row Calories

15 Box Jump Overs @ 24/20"

6 Dual DB Devil’s Press @ 20/15kg

5 Wall Walks

Once completed:

* Max Synchro Dual Dumbbell Devil's Press in remaining time

 WORKOUT FLOW 

- ON GO, Athlete A will complete one round of Row Calories, Box Jump Overs, Devil’s Press and Wall Walks. 
- Once completed, Athlete A will tag in Athlete B to complete the same work.
- Athletes will continue in this fashion until each athlete has completed 2 rounds each.

- Once both athletes have completed two rounds each, they will move back to the dumbbells and complete as many Synchro Dual Dumbbell Devil's Press in remaining time.

- Your score will be the total reps completed.

 MOVEMENT STANDARDS 

Rower

The athlete may adjust the dampener as they wish. They must not leave the rower before calories have ticked over to the required amount of calories.

Box Jump Over

The rep will count when the athlete takes off with two feet and has two feet grounded on the other side of the box. Athletes must pass through the box with both feet for a rep to count, but may step down or jump down. No clearing the box.

Devil’s Press

The rep starts with the athlete on the floor with chest, hips and toes touching the ground, with both dumbbells in hand. Athletes may bypass the shoulders (as a snatch) to the overhead position, or complete it as a clean and press / jerk. The rep will count when both dumbbells are fully locked out overhead, with knees and hips extended. *Synchro work will be judged in the bottom of the burpee when both athletes chest, and hips are touching the floor and when both dumbbells are locked out over head at the same time.

Wall Walks

The rep starts with the athlete on the floor with chest, hips and toes touching the ground. Athletes must not advance up the wall until both feet are on the wall. Athletes must walk into the set tape line and touch both hands on the line before returning to the starting / finishing position. For a rep to count, the athlete must return to the tape line furthest from the wall. Two foot jump ups are accepted.

** Judges will be strict in enforcing these standards to ensure all teams have equal opportunity to score points. We'll have a zero tolerance policy when it comes to poor treatment of judges. We'll have an appeals process in place for any discressions on the day. **