Fittest Dad Classic

Workout Format: 12-Minute AMRAP (All Divisions)

This workout is a 12-minute AMRAP (as many reps as possible), with a checkpoint built in at the 6-minute mark.

Big Dogs (RX)

Everyday Athletes & Masters 40+

Rookies

Masters 50+

*Masters 50+ may choose to do chest-to-bar pull ups instead of the burpee pull-ups but must inform their judge prior to the workout which movement they will be performing and cannot change mid workout. 

Workout Flow

• Each team will have two barbells – one per athlete, loaded to the correct weight for their division.
• On the call of “3-2-1 Go”, both athletes move from the start line to their barbells and begin the synchronised barbell movements.
• Once completed, the team moves to the rower. Athletes may tag in and out, or one athlete can complete all calories.
• Following the rowing calories the team moves back to the synchronised barbell movement and then on to the gymnastics.
• During the gymnastics movement, athletes can also tag in and out, or one athlete may perform all reps.
  
  6-Minute Checkpoint Rule
• If your team completes the gymnastics movement before the 6-minute mark, continue straight into your second round (starting again with synchronised barbell work).
• If your team is still completing the gymnastics at the 6-minute mark, you must stop immediately and move on to the second round of synchronised barbell movements.
  
  After Round 2
• If your team finishes the second gymnastics movement, return to the start of the workout and continue: synchronised barbell → rower → gymnastics.
• Keep working through the sequence until the clock hits 12 minutes.
  
  Scoring
• Your score is the total number of reps completed across the 12-minute workout.

✅ If you finish a round - keep going.
⛔ If you don’t finish the first gymnastics by 6:00 - move on.
🧠 Your score = total reps completed in 12 minutes.

The Total

Each athlete will complete their heaviest successful lift for each of the three movements. Your individual lifts will be combined with your partners to form your team's total score.

Divisions & Lifts:

Big Dogs (RX) & Everyday Athletes

• Bench Press
• Clean
• Overhead Squat

Masters & Rookies

• Bench Press
• Clean
• Front Squat

You’ll have a block of time (to be advised closer to event depending on numbers) at each of the lifting stations to complete your lift. You will be able to have as many attempts as you like and may add or subtract weight. You will then transition to the next station until all 3 lifts are complete. Athletes will be grouped with others of similar lifting ability and may not be with their partner during the session.

The order of lifts may vary from what is listed above, so be ready to adapt on the day.

Wheels & Steel

Complete as many reps as possible in 12 minutes of:

20 clean and jerks at weight A
20 calorie echo bike
15 clean and jerks at weight B
20 calorie echo bike
10 clean and jerks at weight C
20 calorie echo bike
5 clean and jerks at weight D
20 calorie echo bike
Max clean and jerks at weight E in remaining time

Weights by Division

Workout Flow

The team will start behind the start line and move to their pre-loaded first barbell. One athlete will commence the clean and jerks and can swap at anytime with the other athlete. Once all 20 of the first clean and jerks are completed athletes can commence their calories on the bike. The non working athlete may be ready on the bike but must wait for the judges signal before commencing their calories. The judge will also indicate when the calories are complete and the next set of cleans can begin.

Athletes may change the weights at any time before the next round (before, during or after the bike calories). There is no minimum requirement for any movement. The workout ends when time is called at the 12 minute mark. If an athlete has begun a lift (the barbell has left the floor) they may complete the last clean and jerk and have it counted if it is a sucessful lift. 

Masters: If a team has a 40+ athlete and a 50+ athlete, then they will have two bars with corresponding weights. 

Movement Standards
Clean and Jerk: Lift barbell from ground to shoulders (clean), then press or jerk to full arm, hip, and knee extension. Any clean (power, squat, split) or jerk (push, split, shoulder press) style permitted. Rep counts when athlete stands fully extended with barbell overhead, centered over body.
Echo Bike Calories: Pedal on echo bike until monitor displays 20 calories. Rep counts when target is reached.

Scoring
Score: Total reps completed (each clean and jerk and calorie counts as one rep). Example: Completing first round (20 C&J + 20 cal) = 40 reps, second round (15 C&J + 20 cal) = 35 reps, plus any final clean and jerks.

Tiebreak: Time to complete the final 20-calorie bike before max clean and jerks.