2025 Allstar Alliance Teams NQ (Townsville) Qualifier

Workout 3 – “Boom-Shaka-Laka”
Format: Teams of 4 (2 Males, 2 Females) |  17-Minute Total Workout

Part 1: 8-Minute Strength Component (1RM Hang Squat Clean)
1-Minute Rest
Part 2: 8-Minute Max Clusters (2 Minutes per Athlete)

Workout Flow
Part 1: Strength – On the call of go, the team will have a total of 8 minutes for each member to establish their 1-rep max (1RM) hang squat clean. Each athlete must complete at least one recorded lift, for a total of four lifts per team. Athletes may lift in any order. Males must use a 20kg barbell and females must use a 15kg barbell. The weight can be increased or decreased as needed, and teammates are permitted to assist with loading. Collars must be secured on the barbell before any lift is performed, and the platform area must be cleared of all other plates during each attempt.

Workout Standards
Hang Squat Clean
The movement begins with the athlete deadlifting the barbell to a standing position, pausing before initiating the clean. The athlete must then pass through a full squat, with the hip crease below the knees. A rep is credited when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows clearly in front of the bar.

Workout 1 – Everybody Get up
Format: Male/Female Pairs | 12-Minute Time Cap Workout:

150 Calorie Team Row

90 Synchro Deadlifts (100/65kg).

40 Synchro Bar-Facing Burpees

· Row - Athletes must switch every 60 seconds.

· Deadlifts - Pairs can swap as often as needed but must stay synchronized.

· Bar-Facing Burpees Each pair completes 10 reps before switching out. (Each athlete will complete 20 total reps, always synchronized with their partner.

Workout Flow
The workout begins with rowing, where one athlete works at a time, rotating every 60 seconds until the team reaches a total of 150 calories. Judges will call the time and enforce transitions, so the resting athlete should be ready to swap quickly to avoid delays. Once the rowing is complete, athletes move to synchro deadlifts. Reps only count when both athletes reach full hip extension together. Teams can rotate pairs as often as needed, but each new pair must lift in sync. After the deadlifts, teams move to synchro bar-facing burpees. Each pair must complete 10 reps in sync—both athletes must touch their chest to the ground at the same time and jump over the bar together—before switching out with the next pair. This cycle continues until the team completes 40 total burpees (20 per athlete). Judges will monitor rowing intervals, deadlift synchronicity, and burpee standards, and ensure that all pair changes follow the workout flow.

Workout Standards
Row
One athlete works at a time, switching every 60 seconds until the team reaches 150 calories. Resting athletes may assist in transition, foot straps and/or Damper but must not touch the monitor. If an athlete touches the monitor and clears the completed calories any preceding calories will be forfeit and the team must start again

Synchronised Deadlifts
Each rep must start with the barbell on the ground, with the athlete’s hands positioned outside the knees—sumo deadlifts are not permitted. Arms must remain straight throughout the lift, and bouncing is not allowed. A rep is only credited when both athletes reach full hip and knee extension, with the head and shoulders positioned behind the bar at the same time. All barbells must have collars securely placed outside the plates.

Synchronised Bar-Facing Burpees
Each rep begins with the athlete facing the barbell. The athlete must perform a burpee by bringing their chest to the ground, then jump over the bar with a two-foot take off. Stepping over or lateral jumps are not permitted. The athlete must be square to the bar at the start of each rep, and the jump must be completed with both feet landing on the other side. The rep is complete once the athlete has cleared the bar and both feet have landed. There is no requirement to stand tall after the jump—athletes may move directly into the next rep (pairings must change every 10 reps with each athlete being required to complete 20 reps in there pairing

Workout 4 – “Kriss Kross”
Time Cap: 16 minutes Teams:  Male/Female Pairs

Buy In – 200 Double Under

Into

80 Calorie team row

50 Synchronised Toes-to-Bar (T2B)

40 Synchronised Chest-to-bar Pull-ups (C2B)

30 Synchronised Shoulder to overhead (S2OH)

30 Synchronised Front Squats (FS)

Into

Buy Out – Conga Line Weighted Dumbbell Lunges – 3 x 5m – 15m each (one Athlete at a time)

Advanced – 50/35kg – 2 x 22.5kg / 15kg Dumbbell (overhead)

Intermediate – 40/30kg – 1 x 22.5kg/15kg Dumbbell (overhead – 2 hands allowed) – Synchronised Pull-ups

Beginner – 35/25kg – 1 x 15kg/10kg Dumbbell (shoulder) – 200 Single Skips – 2 x Synchronised High Kness raises – 20 Synchronised Bar tap Burpees

Workout Flow
On the call of "Go," the team will begin with 200 skips (no minimum work requirement). Once completed, they will move to the rower to complete 80 calories, again with no minimum work requirement. After finishing the row, the team will proceed to the rig to complete 50 synchronised toes-to-bar (T2B), swapping as needed. Once complete, they will continue with 40 synchronised chest-to-bar (C2B) pull-ups, again rotating athletes as required.

Following the rig work, the team will move to the barbell for 30 shoulder-to-overhead (S2OH). Each pair may not complete more than 10 consecutive reps. After the S2OH, the team will complete 30 front squats (FS), also with a maximum of 10 consecutive reps per pair.

Once all barbell work is finished, Athlete 1 will pick up a dumbbell and complete 3 x 5m overhead walking lunges (5m out, 5m back, 5m out), then place the dumbbell down and run to the finish line. Only after the previous athlete has crossed the finish line may the next athlete retrieve the dumbbell and begin their lunge. This will continue until all four athletes have completed their dumbbell lunges and crossed the finish line, at which point the team’s time will be recorded.

Athletes must remain in male/female pairings throughout the workout. However, they are allowed to switch partners, provided the new pairing also consists of one male and one female. At no point can a pair be male/male or female/female.

Workout Standards
Skipping
This is a standard double under. The rope must complete two full rotations for each single jump. Jumping backward or using a "running man" style is not permitted for either double unders or single unders.

Row
One athlete works at a time, switching as required until 80 calories. Resting athletes may assist in transition, foot straps and/or Damper but must not touch the monitor. If an athlete touches the monitor and clears the completed calories any preceding calories will be forfeit and the team must start again

Synchronised Toes to bar
In the toes-to-bar, the athlete must move from a full hang to bringing the toes into contact with the pull-up bar. At the start of each rep, the arms must be fully extended, and the heels must pass behind the bar. Athletes may either wrap tape around the pull-up bar or wear hand protection (such as gymnastics grips or gloves), but not both. Overhand, underhand, or mixed grips are all permitted. A rep is credited when both feet touch the bar simultaneously, between the hands. Any part of the foot may make contact with the bar for the rep to count. The synchronisation is at the top of the movement where both athletes must have feet touch the bar at the same time.

Synchronised High Knee Raises
In the hanging knee raise, the athlete must begin each rep with arms and hips fully extended, feet off the ground, and the feet brought behind the bar and the body. Any grip is permitted—overhand, underhand, or mixed. At the top of the rep, the knees must rise above the height of the hips for the repetition to count. Athletes may either wrap tape around the pull-up bar or wear hand protection (such as gymnastics grips or gloves), but they may not use both simultaneously. The synchronisation is at the top of the movement where both athletes must have their knees raised at the same time.

Synchronised Chest-to-bar
This is a standard chest-to-bar pull-up. Dead hang, kipping, or butterfly variations are allowed, provided all movement standards are met. At the bottom of each rep, the arms must be fully extended, with the feet off the ground. A rep is credited when both athletes’ chests clearly make contact with the bar below the collarbone at the same time. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not use both simultaneously

Synchronised Pull- Ups
This is a standard chin-over-bar pull-up. Dead hang, kipping, or butterfly variations are all permitted, provided all movement standards are met. At the bottom of each rep, the arms must be fully extended, with the feet off the ground. A rep is credited when BOTH athletes’ chins are clearly breaking the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (such as gymnastics-style grips or gloves), but they may not use both simultaneously.

Synchronised Bar tap Burpees
The athlete may jump or step back to lie on the ground. At the bottom, the chest and thighs must contact the ground. From this position, the athlete may jump or step up but must then touch the rig above their head with both hands before beginning the next rep. Synchronisation is required at the bottom of the movement, with both athletes having their chest and thighs on the ground at the same time for the rep to count.

Synchronised Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead, positioned over the midline of the body. The barbell is first lifted from the floor to the shoulders, with the hips and knees fully extended and the shoulders behind the bar. Athletes may use a shoulder press, push press, push jerk, or split jerk, provided the elbows, shoulders, hips, and knees are fully extended, and the bar finishes directly overhead with the feet in line. Synchronisation is judged at the top of the movement, when both athletes are in a fully locked-out position

Synchronised Front Squats
The workout begins with the barbell on the ground. Each rep starts from the top position, with the barbell on the shoulders and the hips and knees fully extended. A squat clean is permitted for the first repetition to bring the bar to the shoulders. The barbell must remain on the shoulders throughout the movement. At the bottom of the squat, the hip crease must pass below the knees; at the top, the hips and knees must be fully extended. Synchronisation is required at both the bottom and top of the movement, with athletes reaching full depth and full extension at the same time for the rep to count

Dumbbell Lunge
This is an overhead walking lunge. Each lunge begins with the dumbbell overhead, feet together, and the athlete standing tall behind the start line, with hips and knees extended. At the bottom of the lunge, the trailing knee must touch the ground, and the dumbbell must remain above the height of the athlete’s head. If either end of the dumbbell touches or drops below head height, the athlete must return to the last completed 5-foot section. Arm switches are optional but may only occur after completing a full 5-foot section. Lunging in place is not allowed. A rep is credited when the athlete has both heels over the line, the dumbbell overhead, and is standing tall with hips and knees extended. Stopping with feet together is not required, but both legs must be extended if stepping through. Athletes must alternate lead legs each step, and shuffle steps are not permitted. Each completed 5-foot section counts as one rep. If any standard is missed, the athlete must restart from the last successful section. (Beginners may hold the Dumbbell in the front rack position and ALL athletes must hold the handle of the dumbbell)
ONCE TEAMMATE HAS PASSED FINISH LINE, THEY MAY NOT GO BACK other teammates left on field will have to get the dumbbells back to the start line quickly after each 15 metre effort is completed until only one teammate is left (this rewards strategy and teamwork)

Workout 2 – “Oh My Quad”
Format: MM/FF Pairs |  12-Minute Running Clock (4 x 3 min rounds)

50 Wall ball Passes

Max Dumbbell Step ups in remaining time (20 inch)

·        Each Pairing must complete 2 rounds (swapping after each 3min round)

Workout Flow
The workout consists of four 3-minute rounds, with partners alternating rounds so that each pair completes two rounds in total.
On the call of go, Pair 1 begins with 50 wall ball passes (9/6kg to a 10/9ft target), where athletes alternate reps—Athlete 1 performs a rep, then Athlete 2 catches the ball and immediately performs the next. A scaling option allows one athlete to complete all 50 reps while their partner rests. Once the wall balls are complete, the pair performs max dumbbell step-ups (22.5/15kg x2, 20-inch box) for the remainder of the 3-minute round. Once the round is complete Pair 2 will complete the workout in the same fashion swapping back to pair one at the end of the second 3min round, Pairs will swap every 3 min round until both pairs have completed 2 full rounds.
Beginners may use a single dumbbell instead of two. The score is the total number of dumbbell step-ups completed across all rounds.

Workout Standards
Wall Ball Passes
Open Division – The wall ball must pass between athletes after each rep. (One rep per person before switching) The receiving athlete must catch the wall ball and immediately start their rep (no pausing between each rep).
Beginner Division – Pairs can choose to have one athlete complete all 50 reps while the other rests or split the reps however they like—there’s no minimum work requirement for either partner.
All Divisions - For the first rep the medicine ball must be taken from the bottom of a squat, with the hip crease clearly below the knee, and thrown to hit the specified target height. A rep is credited when the centre of the ball makes contact with the wall at or above the designated height. If the ball hits below the target or fails to hit the wall, it is considered a “no rep.” If the ball drops to the ground after a rep, it must be allowed to settle completely before being picked up for the next repetition—catching it on the bounce is not permitted

Dumbbell Step ups
For each repetition of the dumbbell box step-up, the athlete must begin with both feet on the ground, facing the box. The dumbbells may be held in any position, provided they are not resting on the legs. The athlete must step up so that only their feet make contact with the box. If holding a dumbbell in one hand, the free hand may not push against the leg to assist the movement. 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 repetition

Workout 3 – “Boom-Shaka-Laka”
Format: Teams of 4 (2 Males, 2 Females) |  17-Minute Total Workout

Part 1: 8-Minute Strength Component (1RM Hang Squat Clean)
1-Minute Rest
Part 2: 8-Minute Max Clusters (2 Minutes per Athlete)

Advanced – 60/40kg
Intermediate – 50/35kg
Beginner – 30/20kg

Workout Flow
Part 2: Cluster – On the call of go, each member of the team will have a 2-minutes window to perform as many reps as possible of a cluster (Squat Clean / Thruster), The teams can choose which order they wish their athletes to go in.

Workout Standards
Cluster (Squat Clean / Thruster)
The barbell begins on the ground, and touch-and-go is permitted, provided the bar is controlled. Bouncing or dropping and catching the barbell on the rebound is not allowed. If the barbell is dropped, it must fully settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat, with the hip crease below the knees, and move the barbell from the bottom of the front squat to full lockout overhead. A rep is credited when the athlete achieves full extension of the hips and knees, with the barbell overhead, aligned with the body, and the feet in line and stationery. Each rep must begin from the ground.