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“THE BRICKIE”Please read through the workout description below. Movement standard videos to come next week.This workout ...
22/10/2026

“THE BRICKIE”

Please read through the workout description below. Movement standard videos to come next week.

This workout is a two part workout on a 15 minute clock. Part A will be For Time and Part B will be for Max Load.

At 3-2-1-GO, any 2 athletes will begin working through 60 Partner Wallballs (both athletes MUST squat on every rep) while one athlete is holding a Dead Hang. Athletes may swap in and out of the Partner Wallballs and Dead Hang as they see fit.

Once the 60 reps are complete, all 3 athletes will pick up the rope, exit the Rig Arena, run 400m together and enter back into the Floor Arena where the team will work through 30 Power Cleans. The reps may be shared as you see fit.

Once the Power Cleans are complete, all 3 athletes will work through 20 Synchro Bar Facing Burpees together.

As soon as the Burpees are complete, Part B will begin. Your team will have the remaining time of the 15 minute window to each establish a 1RM Clean.

Your Part A score will be the time it takes you to complete the workout and your Part B score will be the total load combined from each athletes best successful lift.

“THE PLUMBER”Please read through the workout description below. Movement standard videos to come next week.This workout ...
21/10/2026

“THE PLUMBER”

Please read through the workout description below. Movement standard videos to come next week.

This workout will be 3x 4 minute intervals (12 minutes total), back to back with no rest between intervals.

At 3-2-1-GO, any 2 athletes will begin working through the synchro DB Hang Snatches. Athletes may swap in and out of the dumbbell movement as they see fit. Once the designated reps are complete, any 2 athletes will then move to the pool to complete a 50m swim at the same time. The 2 athletes that start the swim MUST complete the entire 50m swim each.

Once both athletes have completed their 50m swim, any 2 athletes will begin working through max reps of synchro DB Hang Snatches in the remaining time of the 4 minute window. Athletes may swap in and out of the dumbbell movement as they see fit.

At the 4 minute mark, athletes will stop the synchro DB Hang Snatches and begin immediately with the next 4 minute interval starting with any 2 athletes completing the designated reps on the synchro single DB Hang Clean & Jerks.

Teams will follow the same flow until the 8 minute mark where they will then begin immediately with the final 4 minute interval, this time with synchro single DB Thrusters, once again following the same flow from the previous interval.

The teams score will be the total dumbbell movement reps combined from all 3 intervals, including the buy-in reps from each interval.

“THE CHIPPY”Please read through the workout description below. Movement standard videos to come next week.This workout i...
20/10/2026

“THE CHIPPY”

Please read through the workout description below. Movement standard videos to come next week.

This workout is a two part workout. Part A and Part B will be completed at the same time.

At 3-2-1-GO, 1 athlete will begin on the bike and 1 athlete will begin working through the AMRAP while the 3rd athlete is resting. Athletes can swap in and out of the AMRAP and the bike as they see fit.

The athlete working through the AMRAP must complete a minimum of 1 full round before another athlete can jump in. 1 full round of the AMRAP will consist of 1 Broad Jump, 1 Box Jump Over, 4 Bar Facing Burpees, 1 Box Jump Over and 1 Broad Jump.

Athletes are allowed to complete as many full rounds of the AMRAP as they’d like. They are not limited to only completing 1 round at a time before someone else swaps in.

The teams Part A score will be the total rounds + reps completed in the 15 minute window and the Part B score will be the total bike calories completed in the 15 minute window.

“THE SPARKY”Please read through the workout description below. Movement standard videos to come next week.At 3-2-1-GO, a...
19/10/2026

“THE SPARKY”

Please read through the workout description below. Movement standard videos to come next week.

At 3-2-1-GO, athletes will begin rowing and skiing at the same time. Athletes may swap in and out of the row and ski however they see fit. Once the designated 1000/900m have been finished on BOTH machines, athletes can then begin working through their gymnastics work.

Only 1 athlete can work at a time on the gymnastics and that same athlete must complete a 6m KB Front Rack Walking Lunge to get to the rig. Once they have lunged 6m, the same athlete must complete a minimum of 1 rep of the Unbroken Gymnastics Complex (unbroken means completing all required reps/movements without dropping from the pull-up bar). Athletes may complete more than 1 rep at a time before returning, as long as each rep of the Gymnastics Complex is completed unbroken.

Men: 5 T2B + 5 BMU (RX) or 5 T2B + 5 C2B (Int)
Women: 5 T2B + 3 BMU (RX) or 5 T2B + 3 C2B (Int)

Once that athlete has completed their desired work or failed the complex and wishes to tag someone else in, they must complete another 6m KB Front Rack Walking Lunge back to their teammates before tagging the next athlete in.

Teams will repeat this sequence until 12 reps of the Gymnastics Complex have been completed.

Scaled teams will complete the same flow with the Walking Lunges to and from the rig, but instead will be working through 100 Knee Raises and 75 Pull-ups (band optional) in that order.

The teams score will be the time it takes to complete the workout OR the total reps completed inside the 15 minute time cap (not including the row/ski metres).

Workouts are coming your way from TOMORROW! 🔥Who’s ready to take on the heavy kettlebells again? 😝
18/10/2026

Workouts are coming your way from TOMORROW! 🔥

Who’s ready to take on the heavy kettlebells again? 😝

Registrations are LIVE! 🔥🔥🔥Link in bio to secure your spot!
01/09/2026

Registrations are LIVE! 🔥🔥🔥

Link in bio to secure your spot!

GET READYYY! Regos go LIVE tonight at 7pm 💪🏼Make sure you have all three team mates information ready to go so you don’t...
01/09/2026

GET READYYY! Regos go LIVE tonight at 7pm 💪🏼

Make sure you have all three team mates information ready to go so you don’t miss out on a spot 🔥

Every athlete will need:

Full Name
Email
Mobile
Emergency Contact Name
Emergency Contact Number

Final hours to get your teams organised. Regos go LIVE Tuesday 1 September at 7pm 😍
31/08/2026

Final hours to get your teams organised. Regos go LIVE Tuesday 1 September at 7pm 😍

2 more sleeps until regos go LIVE!! 🔥Get your team mates ready for some fun! 👊🏼
30/08/2026

2 more sleeps until regos go LIVE!! 🔥

Get your team mates ready for some fun! 👊🏼

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Sunshine Coast, QLD

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