2025 ALLSTARS SAME SEX PAIRS ONLINE QUALIFIER

Workout 1 : Paradise City

For Time: 9 min cap – Swap as you need

70 Thrusters 40/30kg   

50 GTO 60/40kg

30 onto plate burpees (20kg plate)

FLOW
In this workout, teams have 9 minutes to complete the following for time, swapping as needed: start with 70 thrusters at 40kg for men (30kg for women), then move into 50 ground-to-overhead reps at 60kg/40kg, and finish with 30 burpees onto a 20kg plate. Strategy will be key—manage your swaps efficiently to maintain intensity and minimise downtime.

STANDARDS
Thruster
Each set of barbell thrusters begins with barbell on the ground. The barbell is held the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Ground to Overhead
Every rep begins with the barbell on the ground. Any variation of a snatch or clean and jerk is acceptable. Touch and go is permitted, but deliberately bouncing the barbell is not. Dropping from overhead is allowed, but the bar must settle on the ground before the next rep. A rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended, and the barbell is positioned directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

Plate Burpees
The burpee must be performed perpendicular to and facing the Plate (20kg). The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the plate. The chest and thighs must touch the ground at the bottom. From this position, the athlete can jump to their feet. The athlete must jump onto the Plate using a two-foot take-off. Single-legged jumping is not permitted. The rep is credited when both feet have touched the plate. Before starting the next rep, the athlete must be perpendicular to and facing the plate.

Divisions
Advanced:
Thrusters : 40/30kg
GTO 60/40kg

Intermediate / Master 35 -44 / Master 45+
Thrusters: 35/25kg
GTO 50/35kg

Beginner:
Thrusters 30/20kg
GTO 35/25kg

Master/Teen Division – the Master will use the same weights included in the intermediate Division. Teens 16-17 use Intermediate weights. Teens 14-15 use Beginner weights

Workout 2 – Bump it up

Partner A (3-minute cap)

20 weighted ALTERNATING DB step ups (22.5/15kg x2)

Then MAX wall balls in remainder of 3 mins (9/6kg)

Then (5-minute cap)

(Partner A and B) 50 weighted ALTERNATING DB step ups (22.5/15kg x2) - These can be split any way you wish with no minimum work requirement 

MAX Partner alternating wall balls (standard heights/weights) remainder of 5 minutes - These are 1 for 1 (i.e. you go I go style - Partner 1 throws and Partner 2 catches, Partner 2 throws and partner 1 catches etc. (scaled ONLY can swap as they wish) 

Then

Partner B (3-minute cap)

20 weighted ALTERNATING DB step ups (22.5/15kg x2)

Then MAX wall balls in remainder of 3 mins (9/6kg)

FLOW
The workout begins with Partner A completing 20 weighted alternating step-ups (using two dumbbells at 22.5kg for men / 15kg for women) within a 3-minute cap. Once the step-ups are done, Partner A performs as many wall balls as possible in the remaining time. After this, both Partner A and Partner B move into a 5-minute section where they complete 50 weighted alternating step-ups together, then perform max partner-alternating wall balls for the remainder of the time (scaled athletes may switch freely). To finish, Partner B mirrors the opening section: they complete 20 weighted alternating step-ups within 3 minutes, followed by max wall balls in the remaining time

STANDARDS
Alternating Dumbbell Step ups
For each repetition of the dumbbell box step-up, the athlete must start with both feet on the ground while facing the box. The dumbbell can be held in any position, provided it is not resting on the leg. The athlete steps onto the box, ensuring only their feet make contact. If holding the dumbbell with one hand, the free hand may not assist by pushing against the leg. A rep is credited when both feet are on top of the box and the hips and knees are fully extended. Athletes must alternate the lead leg with each rep.

Wall Balls
For a wall ball rep to be valid, the athlete must begin by squatting with the hip crease below the knee while holding the medicine ball. The ball must then be thrown so that its centre makes contact with the wall at or above the specified target height. A rep will not count if the ball hits below the target or fails to touch the wall. Additionally, if the ball drops to the ground after a rep, it must come to a complete stop before being picked up—catching it on the bounce to start the next rep is not permitted.

Divisions
Advanced: 22.5/15kg x 2
Intermediate / Master 35-44 : 22.5/15kg x 1
Beginner / Master 45+: 15/10kg x 1

Master/Teen Division – the Master will use the same weights included in the intermediate Division. Teens 16-17 use Intermediate weights. Teens 14-15 use Beginner weights

Workout 3 – Boom-chicky-bow-wow

6-minute time cap

BAR COMPLEX (both - partners must finish lifts inside 6-minute cap)

3 Cleans (any way you wish) - touch and go 

2 Lunges (forwards or backwards must alternate lead leg)

1 Shoulder to Overhead

FLOW
In this workout, both partners have 6

minutes to complete the barbell complex individually, with each partner required to finish their own set within the time cap. The complex consists of 3 cleans (any style—power, squat, or split - touch and go), 2 alternating lunges (either forward or backward, ensuring the lead leg alternates), and 1 shoulder-to-overhead (using any method such as push press, push jerk, or split jerk). Partners work one at a time and can swap at any time, but both must complete their full set of lifts within the 6-minute cap for the workout to be considered complete.

STANDARDS

Clean
The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not permitted. - These are touch and go 

Lunge
Each lunge begins with the feet together and the athlete standing tall with hips and knees extended. At the bottom of the lunge, the knee must make contact with the ground. The rep is credited both feet are together, with hips and knees extended.

Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.

Workout 4 - Flashdance

15 minutes cap

EVERY minute (including 0:00) the team must perform 20 double unders (must swap athletes each minute)

(10 for intermediate this may be performed by only 1 athlete if chosen)

(20 Single skips or 5 burpees for beginner)

Chipper style

40 Toes to bar
40 Handstand Push Ups
40 STRICT Pull ups
40 synchronised single dumbbell thrusters 22.5/15kg
40 burpee box jump overs 24/20

FLOW
This 15-minute chipper workout begins with a mandatory buy-in every minute on the minute, starting at 0:00. Teams must complete 20 double-unders, swapping athletes each minute (intermediate athletes may choose to have just one person perform 10 reps; beginners can substitute 20 single skips or 5 burpees). After completing the minute task, teams chip away at the following movements in order: 40 toes-to-bar (beginners may scale to double knee raises or knees breaking the hip line), 40 handstand push-ups (intermediate may use 1 ab mat or 7cm elevation; beginners perform seated dumbbell strict press on a box or floor at 15/10kg), 40 strict pull-ups (arms must fully extend at the bottom, legs straight and feet forward; intermediate may kip; beginners can scale to pull-ups or ring rows with hips aligned to the rings), 40 synchronised single dumbbell thrusters (22.5kg/15kg for RX, shared reps for intermediate, lighter weights for beginners), and finish with 40 burpee box jump overs at 24”/20” (RX must clear the box completely, intermediates must touch both feet on top, and beginners complete 25 reps with the option to jump or step). Only one athlete works at a time unless otherwise specified, and movement must pause each minute to complete the skipping/burpee requirement.

STANDARDS

Double Unders (single under)
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Toes-to-bar
In the toes-to-bar movement, the athlete must transition from a full hang position to having their toes touch the pull-up bar. Each rep begins with the arms fully extended and the heels brought back behind the bar. Athletes are allowed to wrap tape around the pull-up bar or wear hand protection (like gymnastics grips or gloves), but they cannot tape the bar and use hand protection simultaneously. Any grip variation—overhand, underhand, or mixed—is allowed. A rep is credited when both feet touch the bar simultaneously, between the hands, and any part of the feet may make contact with the bar.

Knee Raises
In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Handstand Push Up
Each handstand push-up rep begins and ends with the athlete in a fully extended handstand: arms locked out, hips open, body in line, and heels touching the wall above the pre-marked foot line. The palms must remain within the designated hand box on the floor for the entire rep—fingers may extend beyond the line, but the palms cannot cross it. At the bottom of the rep, the athlete's head must make contact with the ground. If using separate surfaces for the hands and head (e.g., plates and a pad), they must be level. While the feet do not need to stay in contact with the wall throughout the movement, they must touch above the line at both the start and end of each rep. Kipping is permitted.

Seated DB Strict Press
Each rep of the seated dumbbell strict press begins with the athlete seated on a box or the floor, holding a dumbbell in each hand at the shoulders. The athlete must keep their back upright and avoid using momentum—there is no dipping or leg drive allowed. From the starting position, the athlete presses both dumbbells overhead until the arms are fully extended, with the dumbbells directly over or slightly behind the midline of the body. A rep is credited when the elbows are locked out, the arms are in line with the ears, and the dumbbells are under control at the top. Any use of the lower body, including leaning back excessively or driving through the legs, will result in a “no rep.”

Strict Pull ups
Each repetition begins with the athlete hanging from the pull-up bar with arms fully extended and feet off the ground. The legs must remain straight and positioned in front of the bar, without any kipping or swinging. From this dead hang position, the athlete must pull upward until the chin clearly rises above the height of the bar. The body must remain under control throughout the movement—no momentum or hip drive is permitted. A rep is credited when the chin breaks the horizontal plane of the bar. The rep is complete once the athlete returns to a full hang with arms fully extended. Any use of lower body momentum or failure to maintain a straight body line will result in a “no rep.”

Ring Rows
Rings must be set so that the bottom of the rings are in line with the athlete’s belly button. The hips, knees, and ankles must remain in a straight line throughout the movement, with no bending or kipping allowed. Feet must be positioned so that only the heels are on a line under the vertical plane of the rings. At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest, with the elbows positioned behind the shoulders

DB Thruster
Each set of dumbbell thrusters begins with the dumbbells on the ground. The movement starts with the dumbbells in the front-rack position and transitions from the bottom of a front squat to a full overhead lockout. Athletes may perform a squat clean into the first thruster when lifting the dumbbells from the floor. At the bottom of the squat, the hip crease must clearly pass below the top of the knees. The rep is credited when the dumbbells are locked out overhead with the hips, knees, and arms fully extended, and the dumbbells positioned directly over or slightly behind the midline of the body. Any re-dip during the press (e.g. a jerk) will result in a “no rep.”

Box Jump Overs
Each rep begins with the athlete standing on the ground facing the box. The athlete must jump onto or over the box using a two-foot take off (unless Beginner division), and both feet must touch the top of the box at some point during the rep. The athlete does not need to stand tall or extend the hips at the top. The rep is credited when the athlete lands on the opposite side of the box, with both feet touching the ground.
NOTE - ADVANCED ATHLETES must jump over without touching the top of the box

Divisions
Advanced:
Double Unders
Toes-to-bar
HSPU
Strict Pull ups
DB Thruster 22.5/15kg x2
Burpee Box Jump Overs 24/20 (must completely clear the box)

Intermediate / Master 35 -44 / Master 45+
Double Unders (10 - can be preformed by 1 Athlete)
Toes-to-bar
HSPU – 1 ab mat (or 7cm scale) as a scale
Kipping Pull ups
DB Thruster – Shared 22.5/15kg x1
Burpee Box Jump Overs 24/20 (2 feet touch the top if the box)

Beginner:
Single skips (20 or 5 Burpees)
Toes-to-bar or 2x Knee Raises
HSPU = seated on box or floor dumbbell strict press 15/10kg x2
Ring Rows - ring row standard is, bottom rings set at height of hip and feet must remain in line or in front of pull up bar that rings are hanging off 1 set of rings per athlete
DB Thruster – Shared 15/10kg x 1
25 reps Burpee Box Jump Overs 24/20 (Jump or step overs)

Master/Teen Division – the Master will use the same weights included in the intermediate Division. Teens 16-17 use Intermediate weights. Teens 14-15 use Beginner weights - All teens will complete Intermeditate movements