Aus Day Mash Up 2025

Event 6 & 7
Team Monsta Mash

Time Cap: 14 minutes

Sponsorship:

This event is brought to you by Darumbal Community Youth Service. Always massive supporters of local sports. Thank you to Jamie and the team. Make sure you show your support to such a good community orginisation.

Workout Flow:

At the call of go! All 4 athletes will move onto the floor and begin their Accumulating Reps and Calories. you can change whenever and as much as you see fit.

@ the 6minute mark there is a 1minute rest.

@ the 7 minute mark the FF Pair Immediately start there first Set of Syncro Burpees. Upon completition move to the echo bike. There is NO Minium work requirement. After they have completed the require reps, of both rounds they will tag the MM Pair in and the MM pair continue in the same format.

Standards:

* Deficit HSPU - Athletes must start upside down in full extension. Head must touch the ground at the bottom and then return to full extension at the top for the rep to be credited. Hands will be on the handle of 2 dumbbells

*Hand Stand Push Up - Athletes must start upside down in full extension. Head must touch the ground at the bottom and then return to full extension at the top for the rep to be credited

*Burpee over bar - Athletes start standing before comencing the burppe and then must have chest on the ground at the bottom. From there they must jump laterally over the bar with a 2 foot take but do not need a similtanous 2 foot landing. rep is credited as soon as the reach the other side of the bar with both feet on the ground

*Syncro Plate Burpee - Athletes start standing before comencing the burpee and then must have chest on the ground at the bottom. From there they must return to standing and jump onto the designated plate infront of them and be standing on the plate at extension for the rep to be credited. 

Event 6 & 7
Team Monsta Mash

Time Cap: 14 minutes

Sponsorship:

This event is brought to you by Darumbal Community Youth Service. Always massive supporters of local sports. Thank you to Jamie and the team. Make sure you show your support to such a good community orginisation.

Workout Flow:

At the call of go! All 4 athletes will move onto the floor and begin their Accumulating Reps and Calories. you can change whenever and as much as you see fit.

@ the 6minute mark there is a 1minute rest.

@ the 7 minute mark the FF Pair Immediately start there first Set of Syncro Burpees. Upon completition move to the Shuttles. After they have completed the require reps, of both rounds they will tag the MM Pair in and the MM pair continue in the same format.

Standards:

*Burpee over bar - Athletes start standing before comencing the burppe and then must have chest on the ground at the bottom. From there they must jump laterally over the bar with a 2 foot take but do not need a similtanous 2 foot landing. rep is credited as soon as the reach the other side of the bar with both feet on the ground

*Syncro Plate Burpee - Athletes start standing before comencing the burpee and then must have chest on the ground at the bottom. From there they must return to standing and jump onto the designated plate infront of them and be standing on the plate at extension for the rep to be credited. 

- EVENT 1, 2 & 3 - 

"Girls Rule"

In MF / MF Partnerships 

Sponsorship:

This event is brought to you by Every Athlete. Always massive supporters of our local community and athletes within that community. Thank you to Karl and the team. Make sure you head to there store while your here and pick up everything you need to crush a WOD or Two.

Workout Flow:

At the call of go! the first Male athlete will proceed to the Bar and start accumulating required thruster reps of fran(10 thrusters) upon completition the male athlete will move to the bar to complete the required inverted row reps of fran. Upon completition will tag there Female counterpart who will enter the workout and start by completing her first round of fran. Once completed tag Male back in for his second round. Continue this format until completition or time expires. 
*Immediately at the 6minute mark the second male and female partnership start event 2 (Cindy) it is round for round there as well So 1st partner (either male or female) start to comlete there required Inverted row reps, once completed they move to Push Ups and then squats. Once full round is completed tag your other partner and they do the same. Continue in this round for round format until they 8minutes expires. 
At the 12minute mark immediately move to barbells and start accumulating Clean and jerk repititions you are in your team of 4 BUT ONLY 1 PERSON can work at a time. 

This Workout has 3 scoring opportunities. Event 1 (M/F), Event 2 (M/F) and Event 3 together.

Standards:

*Thruster - Athletes must start each rep in front rack and travel through depth (hip crease below knee crease) in their squat before proceding up and reaching Full extension (knees, hips, shoulders and elbows) with bar above head. A squat clean on the first rep IS PERMITTED. 

*Pullups - Athletes must start each rep with arms fully extented and feet off the ground. athletes must have their chins clearly above the bar for the rep to be credited. 

*Inverted Row - Each bar will have a box that the athletes feet must be in. The rep begins with athletes arms in a locked out position, pull up until chest is in contact with the bar and then back to inverted locked out position. 

*Push Up - Athletes Start in push up position with arms fully locked out perform the PU and at the bottom of the PU (chests touching the abmat) then progress through the PU until arms return to their fully extended position. Hands and feet will be on a 4" Block.

*Squat - Athletes must start standing at full extention. For the rep to be credited they must pass throiugh the bottom of the squat (hip crease below knee crease)and then back to the top (full extension) . 

*Clean & Jerk - The barbells begin on the floor and must be snatched to extension (hips and knees and elbows locked out) . Must be one continuoes movement

Event 4 & 5

In any partnerships

Sponsorship:

This event is brought to you by LSKD. Always massive supporters of Elite Fitness League Events. Thank you. Make sure you head to there online store for all your LSKD Needs

Workout Flow:

At the call of go! Athlete 1 & 2 proceeds to the Bench and starts accumulating reps at the weight of there choice (ONLY 1 WEIGHT). Athletes 3 & 4 that will be doing the snatch will head to the barbell and start preparing their weight (one person working at a time). 

@ the 3minute mark Athlete 3 & 4 immediately Start the snatch protion of the strength test with them having 6 minutes to Find as many reps of the Snatch as they can at a weight of their choice. Athlete 1 & 2 can be preparing for their Sandbag Clean

@ 9minute mark athlete 1 & 2's time to again. Athlete 1 & 2 has 3minutes to find as many reps of Sandbag clean as they can

This workout is scored by total weight.
All 4 athletes reps recorded and times by weight and added togther to make 1 total weight.

The Fun is in which athlete does what is 100% up to you. magic in how you work to your teams strengths and avoid weaknesses.

Standards:

*Bench Press - Athletes must start with the DB at extension and with control bring down to come into contact with the chest. The DB must touch the chest and immediately be pressed back up to extension. Athlete 2 will be there as a spotter along with the team judge and a parent if they wish.  

*Snatch -A power or squat is permited. The Bar must start on the ground and travel through the movement of a snatch and finish above head in full extension with feet under hips. You can have as many attempts as you wish can change partners at any time. The weight you choose is 100% up to the team (ONLY 1 Weight) we have a range of different weighted bars (2kg, 5kg, 10kg, 15kg)

*Sandbag Clean - Athletes will take the Weight from the ground and clean it up and over their shoulder. The weight you choose is 100% up to the team (ONLY 1 Weight) we have a range of different sandbags (30lbs, 40lbs, 60lbs, 75lbs, 100lbs, 125lbs, 150lbs)

*Alt Lunge - Athletes Start in fully standing position. They must lunge forward and at the bottom have their back knee touching the ground. From there in 1 movement step back and reach extension at the top.  Once that position is achieved rep is credited and athlete can change to the other leg and start the next rep.

*Sit Ups - Both partners start seated next to each other and perform the sit up at the same time. We are relaxed with the syncro restriction and as long as the athletes are on the same rep at the same time we are ok. 

*DB Snatch - Start from a the ground. Pull the DB to a Overhead locked out position and back down. rep is credited when the DB reaches extension above head

- EVENT 1, 2 & 3 - 

"Girls Rule"

In MF / MF Partnerships 

Time Cap: 22minutes

Official Weights & Heights

Sponsorship:

This event is brought to you by Every Athlete. Always massive supporters of our local community and athletes within that community. Thank you to Karl and the team. Make sure you head to there store while your here and pick up everything you need to crush a WOD or Two.

Workout Flow:

At the call of go! the first Male athlete will proceed to the Bar and start accumulating required thruster reps of fran(21 thrusters) upon completition the male athlete will move to the bar to complete the required pull up reps of fran. Upon completition will tag there Female counterpart who will enter the workout and start by completing her first round of fran. Once completed tag Male back in for his second round. Continue this format until completition or time expires. 
*Immediately at the 8minute mark the second male and female partnership start event 2 (Cindy) it is round for round there as well So 1st partner (either male or female) start to comlete there required Pull up reps, once completed they move to Push Ups and then squats. Once full round is completed tag your other partner and they do the same. Continue in this round for round format until they 8minutes expires. 
At the 16minute mark immediately move to barbells and start accumulating Clean and jerk repititions you are in your team of 4 BUT ONLY 1 PERSON can work at a time. 

This Workout has 3 scoring opportunities. Event 1 (M/F), Event 2 (M/F) and Event 3 together.

Standards:

*Thruster - Athletes must start each rep in front rack and travel through depth (hip crease below knee crease) in their squat before proceding up and reaching Full extension (knees, hips, shoulders and elbows) with bar above head. A squat clean on the first rep IS PERMITTED. 

*Pullups - Athletes must start each rep with arms fully extented and feet off the ground. athletes must have their chins clearly above the bar for the rep to be credited. 

*Inverted Row - Each bar will have a box that the athletes feet must be in. The rep begins with athletes arms in a locked out position, pull up until chest is in contact with the bar and then back to inverted locked out position. 

*Push Up - Athletes Start in push up position with arms fully locked out perform the PU and at the bottom of the PU (chests touching the abmat) then progress through the PU until arms return to their fully extended position. Hands and feet will be on a 4" Block.

*Squat - Athletes must start standing at full extention. For the rep to be credited they must pass throiugh the bottom of the squat (hip crease below knee crease)and then back to the top (full extension) . 

*Clean & Jerk - The barbells begin on the floor and must be Cleaned to the shoulder rack position before then being Pressed / Jerked to extension (hips and knees and elbows locked out) . Must have feet under hips and be stood in a fully locked out position. 

Event 4 & 5

Time Cap: 20 minutes

Official Weights & Heights

Sponsorship:

This event is brought to you by LSKD. Always massive supporters of Elite Fitness League Events. Thank you. Make sure you head to there online store for all your LSKD Needs

Workout Flow:

At the call of go! Athlete 1 proceeds to the Bench and starts to load the weight in which they want to attempt. Athletes 2 & 3 that will be doing the snatch will head to the barbell and start preparing with weight 1 (one person working at a time). Athlete 4 will stay with athlete 1 and be Athlete 1's spotter and loader.

@ the 3minute mark Athlete 2 & 3 immediately Start the snatch protion of the strength test with them having 6 minutes to each Find heavy 1RM Snatch. Athlete 4 can be preparing for their first shoulder to overhead attempt

@ 9minute mark athlete 4's time to shine. Athlete 4 has 3minutes to find their Heaviest 3Rm Shoulder to Overhead

This workout is scored by total weight.
All 4 athletes heaviest recorded weight added togther to make 1 total weight.

The Fun is in which athlete does what is 100% up to you. magic in how you work to your teams strengths and avoid weaknesses.

Standards:

*Bench Press - Athletes must unracked the barbell from the rack and with control bring the bar down to come into contact with the chest. The bar must touch the chest and immediately be pressed back up to extension. Athlete 4 will be there as a spotter along with the team judge.  

*Snatch -A power or squat is permited. The Bar must start on the ground and travel through the movement of a snatch and finish above head in full extension with feet under hips. You can have as many attempts as you wish can change partners at any time. Beginners and Intermediate can use any bar they wish. RX male must use male bar female must use female bar. the rep will be creditted when weight is above head and stable.

*Shoulder to OverHead - Athletes will take the Weight out of the rack. You will have the choice of strict press, push press or push jerk. The Bar must go from the shoulders to a fully extended standing position. (feet under hips, locked out knees, hips, elbows with the bar directly above head. 

*Alt Pistol - Athletes start by lifting one leg off the ground infront of their body, then must hit the bottom of the squat (hip crease below knee crease) and then in 1 movement drive out and reach extension at the top on that single leg (Knees, hips and shoulders and elbows all locked out in 1 straight line. Once that position is achieved rep is credited and athlete can change to the other leg and start the next rep.

*Alt Lunge - Athletes Start in fully standing position. They must lunge forward and at the bottom have their back knee touching the ground. From there in 1 movement step back and reach extension at the top (Knees and hips while DB still in front rack).  Once that position is achieved rep is credited and athlete can change to the other leg and start the next rep.

*Muscle Up - Athletes Start in full Hang with feet on the ground and MUST pass through transition and achieve a fully locked out dip position for the rep to count. A Glide Kip or feet traveling above the bar/rings is not permitted 

*Toes 2 Bar - Start from a fully hanging position with feet off the ground. Achieve both feet similtanouly touching the bar. 

*Straight Leg Raises - Start from a fully hanging position with feet off the ground. Achieve both feet similtanouly breaking the parrell line of the Hips.