Beachside Mixer 2025

WOD2: 

AMRAP12

2, 4, 6, 8, 10 ......

- RX- 

Sandbag Power Cleans (100/150lb)

Toes-To-Bars

Burpee Box Jump Overs (24'/30')

- INTERMEDIATE & MASTERS - 

Sandbag Power Cleans (75/100lb)

Toes-To-Bars

Burpee Box Jump Overs (20/24')

- BEGINNERS - 

Sandbag Power Cleans (55/75lb)

Hanging Knee Raises

UpDown Box Step-Ups (20') 

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YOU GO I GO, LADDER: Athlete 1 completes 2 reps of each, Athlete 2 completes 2 reps of each, A1 completes 4 reps of each, A2 completes 4 reps of each, increasing by 2 reps each time until 12min time cap.  Round For Round with Your Team Mate. 

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Score: 

Number of reps completed at time Cap. 

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Movement Standards - 

Sandbag Power Cleans – Sandbag starts on the floor and is cleaned to the shoulders. Rep ends with hips and knees extended and one hand fully released from the bag.

Toes-to-Bar – From a full hang with feet off the floor, both toes must touch the bar inside the hands simultaneously. Arms must be fully extended at the start, with feet passing behind the bar before each rep.

Burpee Box Jump Overs – Perform a burpee facing the box (chest and thighs touch the ground). Jump onto the box with two feet, then jump or step down on the other side. No need to stand up on top.

Hanging Knee Raises – From full hang, bring knees above hip crease. Feet must pass behind the bar at the start of each rep; arms fully extended.

UpDown Step Ups – Similar to burpee box jump overs but no chest/thigh contact required. Step onto the box and off the other side. Full extension on top not required.

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WOD1:

Part1: "3RM SNATCH"

- RX -  INTERMEDIATE - MASTERS - BEGINNERS - 

5minutes for both Team Mates to Establish heaviest successful 3RM snatch 

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Score - The score for Part1 is each athlete’s heaviest lift combined.

EG: Athlete1 snatches 50kg Athlete 2 snatches 65kg, their score would be 115kg.

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- One Barbell per team  

- If an attempt has started before the buzzer, you may contiune attempt

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Movement standards-

3RM Snatch - Bar moves from floor to overhead in one motion (power, squat, or split). Touch-and-go reps only—no singles or pausing. Finish each rep with bar locked out overhead and full body extension.

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WOD2: 

Part 2:  "MARY"

AMRAP8 

- RX - 

5 Strict Handstand Pushups

10 Pistols

15 Pull-Ups: Chest-To-Bar Pull-Ups.

- INTERMEDIATE & MASTERS -

5 Handstand Push-Ups (5kg plate + abmat allowed)

10 Elevated Reverse Step Lunges (20kg plate)

15 Pull-Ups: Chin-Over-Bar

- BEGINNER -

5 Hand Release Push-Ups

10 Reverse Lunges 

15 Jumping Pull-Ups 

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Athletes can Share Exercises with their team mate anyway they desire. Must be completed in the order prescribed. One Athlete working at a time. 

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Score: Highest number of reps in time cap

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Movement Standards - 

Strict HSPU – Start and finish at full lockout with heels on wall plus straight body. Head must touch floor. Hands stay inside 91cmx61cm box (can touch line, not cross it).

Pistol Squats – One-leg squat below parallel with non-working leg off the floor. Heels must stay down. Does Not need to be alternating.

Chest-to-Bar Pull-Ups – Start with full arm extension. Chest must clearly touch bar below collarbone. Kipping/butterfly allowed.

Kipping HSPU – Head touches target; each rep starts and ends at full lockout with heels on wall. 5kg plate + abmat allowed. Hands must stay inside 91cmx61cm box.

Elevated Reverse Lunges – Stand on 20kg plate. Back knee touches floor with control. Front foot stays on plate. Stand to full extension. Not alternating.

Chin-over-Bar Pull-Ups – Pull from dead hang with feet off floor until chin clears the bar. Full extension at bottom.

Hand-Release Push-Ups – Chest and thighs touch floor. Lift hands (star touch above head), then press to full lockout. No sagging or worming.

Reverse Lunges – Step back, contact knee to floor, return to standing with hips and knees fully extended.

Jumping Pull-Ups – Bar is 15cm above head when standing. Jump and pull until chin is over the bar. Return to full extension before next rep.

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WOD5:

For Time (15minute Cap)

-RX- 

50/60 Calorie Air Bike

60 Deadlifts (70/100kg)

30/40 Calorie Air Bike

40 Front Squats (50/70kg)

16/20 Calorie Air Bike

20 Overhead Squats (35/50kg)

-INTERMEDIATE & MASTERS-

40/50 Calorie Air Bike

60 Deadlifts (55/80kg)

24/30 Calorie Air Bike

40 Front Squats (35/50kg)

12/16 Calorie Air Bike 

20 Overhead Squats (25/35kg)

-BEGINNERS-

30/40 Calorie Air Bike

40 Deadlifts (35/50kg)

20/30 Calorie Air Bike

30 Front Squats (20/35kg)

10/16 Calorie Air Bike

20 Overhead Squats (15/20kg)

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Althletes can share Bike Calories and barbell movements anyway they desire. Barbell comes from the floor. One Athlete is working at a time.

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Score: Faster the better

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Movement Standards - 

Deadlifts – Bar starts on the floor. Mixed or conventional grip allowed. Rep ends with athlete standing tall, hips fully extended, shoulders behind the bar.

Front Squats – Bar starts on the floor and may be cleaned to front rack. Hip crease must pass below the knee; rep ends with hips and knees fully extended. First rep can be Squat Clean. 

Overhead Squats – Bar starts on the floor and may be snatched to overhead. Hip crease must be below the knee; rep finishes with bar locked out overhead, hips and knees fully extended. First rep can be Squat snatch.

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WOD6:

For Time (18minute Cap)

-RX-

200 Double Unders

then 3 rounds:

30 Wall Balls (14/20lb) 

30 Single arm Dumbbell Devils press (15/22.5kg)

69ft Syncrho Single arm Dumbbell Overhead walking Lunges (15/22.5kg)

into:

30 Bar Muscle Ups

-INTERMEDIATE & MASTERS- 

400 Single Unders or 200 Double Unders

then 3 rounds:

30 Wall Balls (8/14lb)

30 Single arm Dumbbell Devils Press (10/15kg)

69ft Synchro Single arm Dumbbell Overhead walking lunges (10/15kg)

into:

30 Jumping Bar Muscle Ups

-BEGINNERS-

200 single Unders

then 3 rounds:

30 Wall Balls (8lb)

30 Single arm Dumbbell Devils press (5/10kg)

69ft Synchro Single arm Dumbbell Front Rack Walking lunges (5/10kg)

into:

30 Burpee Pull-Ups

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Athletes can share exercises anyway they desire with their partner including buyin and buyout, except for synchro walking lunges these must be synchro.  One athlete working at a time unless movement is synchro. 

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Score: faster is better. tiebreak: start time of buyout 

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Movement Standards - 

Double Unders – Rope must pass under feet twice per jump with a forward spin. Only successful reps count.

Single Unders – Rope passes under feet once per jump with a forward spin. No reps for misses.

Wall Balls – Start from a full squat (hip below knee) and push the ball to hit above the target line. If the ball misses the target or is not caught and settled before the next rep, it is a no-rep.

Single-Arm Devil’s Press – Perform a burpee with chest touching the ground while holding the dumbbell. Dumbbell must move in one fluid motion overhead (no clean & jerk). Lock out at top: knees, hips, and elbow fully extended over centreline.

Synchro Single-Arm Overhead Walking Lunge – Begin with dumbbell overhead, arm locked out. Step into a lunge with back knee touching the ground in sync with partner. Alternate legs each rep. Finish standing tall with hips and knees extended. Db must stay overhead to complete rep. 

Synchro Single-Arm Front Rack Walking Lunge - Begin with dumbbell on Front Rack, elbow high. Step into a lunge with back knee touching the ground in sync with partner. Alternate legs each rep. Finish standing tall with hips and knees extended. db must stay in front rack to complete the rep. 

Bar Muscle-Ups – Start from a hang with arms extended and feet off ground. Kipping allowed. At the top, must pass through dip into elbows locked out and shoulders over the bar. Heels must not rise above the bar during kip. Only hands may touch the bar to get over.

Jumping Bar Muscle-Ups – Performed with bar at eye level when standing on box/plate/mat. Same standards as bar muscle-ups apply.

Burpee Pull-Ups – Chest and thighs touch the ground. Then jump or step onto a mat/plate with bar 15cm above head. Pull up until chin is clearly over the bar.

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WOD3: 

4 Rounds

3 Minutes on / 1 minute Rest

- RX -

25/30 Calories Ski

30 KB Swings (16/24kg)

MAX 10m Shuttle Runs

- INTERMEDIATE & MASTERS - 

20/25 Calories Ski

30 KB Swings (12/16kg)

MAX 10m Shuttle Runs

- BEGINNER -

15/20 Calories Ski

30 Russian KB Swings (8/12kg)

MAX 10m Shuttle Runs (Walks Allowed)

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One Athlete working at a time. Athletes can share Calories on Ski, KB Swings and Shuttles anyway they desire. Ski Calories must be complete before transitining to KB Swings. KB Swing Reps must be complete before transitioning to Shuttles. 

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Score: one 10m Shuttle Lap is one point - more shuttles is better

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Movement Standards - 

Kettlebell Swings – Start from the ground. At the top, bell must be fully inverted over the feet with hips, knees, and arms fully extended. At the bottom, wrists touch thighs and bell pass behind heels.

Russian Kettlebell Swings – Same bottom standard as above. At the top, bell must reach eye level with hips, knees, and arms fully extended.

Shuttle Runs – Athletes must touch the floor beyond the line at each turn with one hand. Both feet must clearly cross the line before changing direction. Only completed lengths count.

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WOD4

Part2

100m Burpee Broad Jump

yes you will get sandy, yes you dont need to wear shoes.

You'll figure it out! 

This event will be a relay start with all athletes. 

Athlete1 goes first, Athlete2 goes second each completing 50m of Burpee Broad Jumps. 

FASTER IS BETTER. 

Full details will be released closer to the event, based on advice from our Surf Life Saving Friends at Tannum Sands. 

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Movement Standards - 

Burpee Broad Jump - Both Feet start Behind the line to start the burpee, chest and thighs touch the ground at the bottom of the burpee, you can either step or jump the feet in to bring them both together to inititate the Broad Jump. jump forward off both feet and land on both feet, both feet must leave ground at same time. Broad Jump rep is complete when Hips are below knees and stand tall to commence another burpee.  Hands must be placed  where feet land from the Broad Jump. 

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WOD4

Part1 

FOR TIME

Buyin-

50 Alt dumbbell snatches (shared however between athletes)

- RX- 15/22.5kg

- INTERMEDIATE/MASTERS - 10/15kg

- BEGINNERS -  5/10kg

THEN - Both Athletes run down the beach and grab the kayak. Both Athletes then get on the kayak and paddle around the water course making their way to the shore together. Your judge will move with you from the snatches to the beach and record your finish time when the nose of the kayak crosses the finish line with both athletes holding it. 

(There will be Life Jackets avaliable to wear on the kayaks)

Time Cap 10mins

If team fails to finish the event you will share equal last ranking with any other teams that fail. 

RX, INTERMEDIATE/MASTERS, BEGINNERS all as prescribed  

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Movement Standards- 

Alt. Dumbbell Snatch – Dumbbell starts on the ground, both heads must touch the floor. Lift in one motion overhead—no clean & jerk. Touch-and-go allowed; no bouncing. Alternate arms each rep. non-lifting arm must not touch the body. Rep finishes with dumbbell locked out overhead, hips, knees, and elbow fully extended over the centreline.

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