Fittest on the Beaches 2025

 AMRAP x 7 MINUTES 

PART A

Athlete 1

Accumulate Max Row Calories

Athlete 2 & 3 (Synchro)

9 Dual Dumbbell Rack Hold Squats

6 Dual Dumbbell Devil's Press

* Rotate Athlete on the Rower after each round

** 1 minute rest (reset) before commencing workout 1B.

 WORKOUT FLOW 

- Athlete 1 starts on the Rower, Athlete 2 & 3 on the Dumbbells.

- On GO, Athlete 1 will accumulate as many Row Calories as possible, while Athlete 2 & 3 complete 9 Dual Dumbbell Rack Hold Squats and 6 Dual Dumbbell Devil's Press.

- Once athletes 2 & 3 have completed ONE round of the Dumbbell work, they will alternate positions (in order). Athlete 3 will move to the Rower, while athletes 1 & 2 complete ONE round of the Dumbbell work, and so on.

- Total reps and calories will be added together to make up your total score.

 MOVEMENT STANDARDS 

C2 ROWER:

Athletes must NOT touch the Rower screen at any point in the workout. Athletes are welcome to change the foot straps and dampener as they wish. There is no requirement for the athlete on the Rower to wait until the Dumbbell work begins to start rowing.

DUMBBELL WORK:

DUAL DUMBBELL RACK HOLD SQUATS

Athletes will start with both dumbbells in the "rack hold" position. At least one head of the dumbbell must be touching the shoulder with a full grip on the handles. For a rep to be counted, both athleres must achieve FULL lockout at the top of every rep (together), with knees and hips fully extended. Athletes are not required to meet at the bottom of the rep, only at the top of the squat. Judges will be strict in enforcing "synchro" reps.

DUAL DUMBBELL DEVIL'S PRESS

Athletes will transition from the Rack Hold Squats to the Devil's Press. Each rep starts with both dumbbells on the floor and both athletes chest ALL THE WAY on the floor. For a rep to count, both athletes must achieve FULL lockout at the top of the rep, with knees, hips and elbows fully extended, and the dumbbells directly overhead. The dumbbell must be fully locked out overhead before moving into the next repitition. The synchro will be strictly enforced, requiring both athletes to meet at the bottom of the rep with chest on the floor, and at the top of the rep with dumbbells fully locked out overhead. * Athletes may bypass the shoulder as a "dumbbell snatch", or pass through the shoulder as a "clean and jerk / press".

** 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. **

 AMRAP x 7 MINUTES 

PART B 

30/24 Row Calories (shared)

3 Way Synchro

5 Single Arm Dumbbell Hang Snatch (R)

8 Alternating Single Arm Dumbbell Overhead Reverse Lunge

5 Single Arm Dumbbell Hang Snatch (L)

8 Alternating Single Arm Dumbbell Overhead Reverse Lunge

5 Burpees

* Workout begins 1 minute after the completion of 1A.

 WORKOUT FLOW 

- On GO, Athletes will commence Rowing until 30/24 calories are completed. Athletes may Row in whatever ever order they wish. There is no minimum work requirement.

- Once all row calories have been completed, ALL THREE athletes will move to the Dumbbell and Burpee reps. All dumbbell and burpee reps are to be completed as synchro. Once all reps are completed, athletes may move back to the rower to begin round two.

- Total reps will counted to make up your total score.

 MOVEMENT STANDARDS 

C2 ROWER:

Athletes must NOT touch the Rower screen at any point in the workout. Athletes are welcome to change the foot straps and dampener as they wish. There is no minimum work requirement.

DUMBBELL WORK:

SINGLE ARM DUMBBELL HANG SNATCH

Athletes will begin the rep with ONE dumbbell (each) in the hang position, with knees and hips fully locked out. For a rep to count, ALL THREE athletes must move from the hang position to the overhead position (bypassing the shoulder) and achieving FULL lockout at the top of the rep, with knees, hips and elbows fully extended, and the dumbbell directly overhead. The dumbbell must be fully locked out overhead before moving into the next repitition. The synchro will be strictly enforced, requiring all three athletes to meet at the top of each rep. A "Clean & Jerk" will NOT be counted as a rep. * Complete all 5 snatches and 8 Lunges on one side / arm before moving to the other side

SINGLE ARM ALTERNATING DUMBBELL OVERHEAD REVERSE LUNGE

Athletes will transition from the Dumbbell Snatch to the Overhead Reverse Lunge. Each rep starts and finishes with the Dumbbell at FULL lockout overhead, with knees, hips and elbows fully extended, and the dumbbell directly overhead. The synchro will be strictly enforced, requiring ALL THREE athletes to meet at the TOP of each rep before moving onto the next rep. Once athletes have completed 5 Snatches and 8 Lunges on one arm, they will move to the other arm and complete the same number of reps before moving onto the burpees. * Alternating is for the lunge movement only.

BURPEES

Athletes will meet at the bottom of the burpee with hands, chest and hips on the floor. The synchro will be strictly enforced, requiring ALL THREE athletes to meet at the BOTTOM and TOP of each rep. For a rep to count, FULL lockout must be achieved at the top of the rep, with knees and hips extended, and shoulders stacked on top of the hips. Any variance or abbreviation of the movement will be called a no rep. * You are not required to clap overhead or jump at the top of the rep.

** 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. **

 EMOM x 15 MINUTES 

Station 1:

Accumulate Max C2 Bike Calories

Station 2:

AMRAP - 7 Deadlifts + 5 Hang Power Cleans + 3 Shoulder to Overhead

Station 3:

Sandbag Bearhug Hold

** If the Sandbag drops at any point in the workout, athletes must stop what they're doing immediately and complete 5 SYNCHRO BURPEES before continuing on with the workout. 

- Barbell Weight: 50/35kg

- Sandbag Weight: 50/40kg

 WORKOUT FLOW 

- Athlete 1 starts on the Bike, Athlete 2 on the Barbell, Athlete 3 on the Deadball.

- On GO, Athlete 1 will accumulate as many Bike Calories as possible in 60 seconds. Athlete 2 will simultaniously complete as many reps as possible of the Barbell work, and Athlete 3 will keep the Sandbag off the floor in a Bearhug Hold for 60 seconds.

- Athetes will alternate stations (in order) every minute on the minute until the 15 minute cap is complete.

- In station 2 (AMRAP), Athletes will pick up where the previous athlete left off.

- If the Sandbag drops at any point in the workout, athletes must stop what they're doing immediately and complete 5 SYNCHRO BURPEES before continuing on with the workout (this includes when passing from one athlete to the next).

- Total reps and calories will be added together to make up your total score.

 MOVEMENT STANDARDS 

C2 BIKE:

Athletes must NOT touch the Bike screen at any point in the workout. Athletes are welcome to change the seat height and dampener as they wish. If the athlete is next on the Bike, they may sit on the seat and make any necessary seat and dampener adjustments, but may NOT start moving the pedals before their designated minute.

BARBELL COMPLEX:

DEADLIFT

Athletes must achieve FULL lockout at the top of every rep, with knees and hips fully extended and shoulders in line with or behind the barbell. Excessive bouncing of the barbell will be watched closely and called a no rep at your judge's discression.

HANG POWER CLEAN

Athletes must start from the "hang position" with the knees and hips FULLY locked out before starting the first rep. A Power Clean from the floor will NOT count as the first rep. After the first rep, athletes are welcome to "touch & go" the barbell from the hang to the front rack position. For a rep to count, athletes must show FULL lockout in the "front rack" position, with elbows in front of the bar, and knees and hips fully extended. Anything in between will not be counted as a rep.

SHOULDER TO OVERHEAD

Althletes can strict press, push press, push jerk or split jerk the barbell. For a rep to count, the athlete must achieve FULL lockout at the top of every rep, with knees, hips and elbows fully extended, and the barbell directly overhead. The barbell must be fully locked out overhead before moving into the next repitition.

SANDBAG BEARHUG HOLD:

Athletes must hold the Sandbag in a "bearhug" position with knees and hips FULLY extended. Failing to show full extension or resting the Sandbag on the shoulder or any part of the leg / feet will be considered a "drop" and will result in a 5 synchro burpee penalty for the team.

** 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. **

 9 ROUNDS FOR TIME 

Indian File - 12 minute cap

14 Wall Balls

7 Burpee Box Jump Overs

12/9 Ski Calories

* Athlete 2 starts when Athlete 1 has finished the BBJO, and so on...

 WORKOUT FLOW 

- On GO, Athlete 1 will start by completing 14 Wall Balls, 7 Burpee Box Jump Overs and 12/9 Ski Calories. Athlete 2 can start when Athlete 1 has completed the Burpee Box Jump Overs, and athlete 3 can start when Athlete 2 has finished the Burpee Box Jump Overs. 

- Athetes will continue in this fashion (indian file) until each athlete has completed 3 rounds each (9 rounds in total). In the event of a "false start" the athlete will be called back and made to start again.

- This will be scored for time. In the event that the workout is incomplete, you will recieve a rep score.

 MOVEMENT STANDARDS 

WALL BALLS:

Athletes start with the ball on the floor. For the first and any rep to count the athlete must pass through the squat first with the hips below the knee crease, then throw the ball ABOVE the line in one continuous movement. The ball must be completely over the line with no part of the ball touching the line. If you fail to clear the line or reach full squat depth, the rep won't be counted.

BURPEE BOX JUMP OVERS:

The rep starts with the athlete on their stomach facing the box, with hands, chest and hips in contact with the floor. For a rep to count, athletes must complete a burpee, then jump on and over the box. Athletes may choose reactive or step-down reps, as long as two feet have made contact with the box on the way over to the other side. If the athlete fails to face the box when completing the burpee, or clears the box without making contact with both feet, the rep will not count.

SKI ERG:

Athletes must NOT touch the screen at any stage. A judge will reset your screen after each 12/9 calorie effort. Athletes may adjust their dampener at any stage in the workout. * IF A SKI HANDLE BREAKS, YOUR SCORE WILL BE ZERO OR WHAT EVER REPS HAVE BEEN COMPLETED UP UNTIL THAT POINT. BE SENSIBLE. *

** 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. **

 AMRAP x 3 MINUTES 

MAX REPS

* Burpee Box Jump Overs

Ski Erg Calories

* BBJO must be completed in sets of 5.

 WORKOUT FLOW 

- On GO, one athlete will start on the Ski ERG and one on the Burpee Box Jump Overs. Athletes will complete as many calories and reps as possible for 3 minutes, interchanging as you wish between the three team mates.

- There is no minimum work requirement or specified order.

- Your reps and calories will be added together to make up your total score.

 MOVEMENT STANDARDS 

BURPEE BOX JUMP OVERS:

The rep starts with the athlete on their stomach facing the box, with hands, chest and hips in contact with the floor. For a rep to count, athletes must complete a burpee, then jump on and over the box. Athletes may choose reactive or step-down reps, as long as two feet have made contact with the box on the way over to the other side. If the athlete fails to face the box when completing the burpee, or clears the box without making contact with both feet, the rep will not count. There is no minimum work requirement.

SKI ERG:

Athletes must NOT touch the screen at any stage. A judge will reset your screen after 3A. Athletes may adjust their dampener at any stage in the workout. * IF A SKI HANDLE BREAKS, YOUR SCORE WILL BE ZERO OR WHAT EVER REPS HAVE BEEN COMPLETED UP UNTIL THAT POINT. BE SENSIBLE. *

** 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. **