Fittest on the Beaches 2026 (Mixed Pairs)

 WORKOUT 1A 

AMRAP x 9 Minutes

1 Round Barbell DT (50/35kg)

20 Lateral Burpee over bar (shared)

8 Wall walks (Athlete 1 completing Wall Walks, Athlete 2 holding a handstand hold)

 WORKOUT FLOW 

- ON GO, athletes will complete 1 round of synchro DT (12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder to Overhead).

- After the completion of DT, athletes can advance to the shared Lateral Burpee Over Bar. NOTE: Athletes must complete burpees in sets of 5.

- Once the last athlete has completed their set of 5 Burpees, athletes may move to the wall to complete 8 Wall Walks.

NOTE: The Wall Walks can not begin until the athlete's partner is in a handstand hold. Athletes must complete 4 Wall Walks each.

- Athletes will keep going in the same order from movement to movement until the 9-minute mark.

- Once the 9-minute timer has lapsed, athletes will rest until the 10-minute mark.

Part B
- Athletes must then decide which athlete will complete each lift, and may pre-load their barbells in the 1-minute rest period.
- At the 10-minute mark, athletes can start lifting. Only ONE athlete may lift at a time, ideally going one for one until the 18-minute timer has lapsed.
- Athletes may help each other to load and reset the bars at any point in the workout.
- This event will be scored in two parts. Part A for reps and Part B for total load.

 MOVEMENT STANDARDS 

Deadlift

Starting with the barbell on the floor, the athlete
lifts the bar until the hips and knees reach full
extension, and the head and shoulders are
behind the bar. The arms must be straight. Sumo deadlifts are not allowed.

Hang Power Clean

The barbell must start from the "hang" (never touching the floor). You must catch it in a partial squat (hips above parallel), and finish with the bar on your shoulders, elbows forward, and hips/knees fully 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.

Lateral Burpee Over the Bar

Start on one side of the barbell. The chest and thighs must touch the floor at the bottom of each rep. A strict lateral orientation is NOT required. Athletes may face the bar during the burpee or the jump. Return to both feet with the hands off the floor.

Wall Walk

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch
the tape line for the 10-inch mark before the athlete
can descend.

NOTE: While one athlete is completing their Wall Walks, the other athlete must be holding a handstand hold. If the holding athlete comes down before both hands return to the tape line, the rep will not be credited. BOTH athletes must complete 4 reps. 

 WORKOUT 1B 

For Max Load in 7 Minutes

Athlete A:

Find a Heavy Shoulder to Overhead

(from the Rack)

Athlete B:

Find a Heavy Clean (Power or Squat)

 WORKOUT FLOW 

- Once the 9-minute timer has lapsed from Workout 1A, athletes will rest until the 10-minute mark.
- Athletes must then decide which athlete will complete each lift, and may pre-load their barbells in the 1-minute rest period.
- At the 10-minute mark, athletes can start lifting. Only ONE athlete may lift at a time, ideally going one for one until the 17-minute timer has lapsed.
- Athletes may help each other to load and reset the bars at any point in the workout.
- This event will be scored in two parts. Part A for reps and Part B for total load.

 MOVEMENT STANDARDS 

Shoulder to Overhead

Each attempt will start in the rack. Each rep will start with the barbell in the front rack position with knees and hips fully extended. For a rep to count, the athlete must get the barbell from the shoulders to the overhead positon with knees, hips and elbows fully extended. The athlete must wait for the judge to confirm it’s a good rep before dropping the barbell. Athetes may strict press, push press, push jerk or split jerk to complete the rep.

Clean (Power or Squat)

The rep starts with the barbell on the floor and finishes with the athlete standing with the barbell in the front rack position with hips and knees fully extended. The athlete must wait for the judge to confirm it’s a good rep before dropping the barbell. You may power clean or squat clean.

 WORKOUT 2 

AMRAP x 16 Minutes

4 Rounds - 3:00 ON - 1:00 OFF

Round 1

30 Ski Cals (shared) + Max Synchro Sandbag to Shoulder in remaining time (50/40kg)

Rest 1 Minute

Round 2

30 Bike Cals (shared) + Max Synchro Burpee Box Jump Overs in remaining time (24/20")

Rest 1 Minute

Round 3

30 Ski Cals (shared) + Max Synchro Alt Sandbag Reverse Lunges in remaining time (50/40kg)

Rest 1 Minute

Round 4

30 Bike Cals (shared) + Max Synchro Alt Dumbbell Devil’s Press in remaining time (1 x 22.5/15kg)

 WORKOUT FLOW 

- ON GO, athletes will start by completing 30 Ski Calories shared as you wish.
- Once completed, both athletes will move to the Sandbag where they'll complete as many Synchro reps as possible in the time remaining.
- At the 3 minute mark, athletes will rest 1 minute.

- Each round will continue in this fashion, starting with the Bike or Ski erg calories as shared, then completing as many reps of the corresponding synchro movements in the remaining time of the 3 minute cap, then resting 1 minute.
- Your score will be the total number of reps completed including calories.

 MOVEMENT STANDARDS 

Synchro Sandbag Ground to Shoulder

Each rep begins with the sandbag on the ground and finishes with the bag clearly on one shoulder with the athlete standing at full hip and knee extension. The sandbag must be lifted from the ground in one continuous motion (any grip or technique is allowed). The rep is credited when control is shown on the shoulder with the opposite or non-working arm outstretched to the side. The synchro rep will be counted when both athletes are standing at full hip and knee extension. This doesnt have to happen simultaneously, one may wait for the other to get to full lockout before moving to the next rep.

Synchro Burpee Box Jump Overs

The burpee is performed with both athletes facing the box. Synchro will count when BOTH athlete's chest and thighs are on the floor. The athletes then jump onto the box and are requires to STEP DOWN on the other side of the box. A two-foot takeoff is required for the jump onto the box. The rep is credited when both athlete's feet touch the ground on the far side. Missing chest to floor, stepping onto the box, or not jumping with two feet are no-reps. No synchro is required for the jump or the step down.

Synchro Alternating Sandbag Lunges (on shoulder)

The sandbag starts on one shoulder and must remain there throughout the set. The athlete steps back into a lunge, touching the back knee to the floor, and returning to full hip and knee extension. Legs must alternate each rep. The synchro rep is credited when both athletes stand tall with control. Failing to touch the knee on the floor and not reaching full extension together will be no reps. No synchro is required for the knee touch, only to complete each rep.

Synchro Alternating Single Arm Dumbbell Devil's Press

The movement starts with one dumbbell on the ground. The athlete performs a burpee with the chest and hips touching the floor and with one hand on the dumbbell handle. The athlete lifts dumbbell from the floor to a locked-out overhead position in one continuous motion OR passing through the shoulder into a press. The synchro rep is credited when both athlete's arms are locked out overhead with hips, knees and elbow fully extended, and the dumbbell is stacked over the midline. The next rep must be performed with the opposite arm. Finishing without full lockout, or not alternating arms are no-reps. Synchro is required at the top of the rep only, and doesn't have to happen simultaneously.

C2 Bike

Your judge will reset your bike before and after each round. Adjust the seat height and dampener as you wish, but you may not touch the monitor. You may not touch the handles before the timer starts.

Ski Erg

Your judge will reset your bike before and after each round. Adjust the seat height and dampener as you wish, but you may not touch the monitor. You may not touch the handles before the timer starts.

 WORKOUT 3 

For Time - 16 Minute Cap

10 Rounds (You Go - I Go)

Round for Round (5 each)

20 Double Unders
15 Wall Balls (9/6kg)
10 Toes to Bar
5 Barbell Thrusters (50/35kg)

 WORKOUT FLOW 

- ON GO, Athlete 1 will complete one full round of work while athlete 2 rests.
- Once completed, Athlete 1 will tag in Athlete 2 to complete the same work.
- Athletes will continue in this fashion until each athlete has completed 5 rounds.

- Your score will be the total time to complete the work.

 MOVEMENT STANDARDS 

Double Under

Rope must pass under the feet TWICE for a rep to count. Athletes may start with the rope in their hands.

Wall Balls

Rep must start with a full squat, with hips descending below the knees (below parallel). On the throw, the ball must CLEAR the wall ball line for the rep to count. If the ball touches any part of the line or the athlete fails to reach full depth on the squat, it will be deemed a no rep. You may squat clean the first rep as long as you meet squat depth requirements.

Toes to Bar

The athlete starts from a full hang on the pull-up bar. Both feet must make contact with the bar at the same time between the hands. At the bottom of each rep, the arms must be fully extended, and the feet must pass behind the vertical plane of the bar. The rep is credited when both toes clearly touch the bar simultaneously.

Barbell Thrusters

The movement begins with the bar in the front rack. The athlete must squat until the hip crease is below the top of the knee, then stand and drive the bar overhead in one continuous motion. The rep is credited when the bar is locked out overhead with arms straight, hips and knees fully extended, and the bar over the midline under control. A full squat, continuous drive, and clear overhead lockout are required for the rep to count. You may squat clean the first 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. **