VFH In-house Competition 2026
About This Competition
VFH Capalaba and VFH Wynnum's first in-house competition of 2026!
In teams of 2 (MM/FF/MF) across 3 categories - scaled, intermediate and RX.
We also have 6 additional 'scaled - community heat' spots for 6 teams who may need to scale back workouts, are carrying an injury, or want to participate but not compete without the pressure of a leaderboard.
We will be capping numbers for each division so get in quick!
There will be 3 heated events on the day (barbell, hy-cross and getconditioned based) plus one floating event for your team to complete throughout the day in your own time.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Tipping the Marshalls | 5 |
| 2 | Joint Liability | 12 |
| 3 | Sugar Free | 14 |
| 4 | Young Gangstars | 15 |
| 5 | Keilani & Hannah | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Tom N Jerry | 6 |
| 2 | DadHours | 8 |
| 3 | Honey and Jam | 9 |
| 4 | Velocity Dads | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Pink Bits | 8 |
| 2 | The Trash Pandas | 13 |
| 3 | 2 Girls 1 Bar | 15 |
| 4 | Grind & Grind | 15 |
| 5 | We Love Planes | 19 |
Workouts
BARBELL
1 Rope Climb (RX/INT each) / Lay to Stand (SC each)
21 Synchro Power Snatch
9 BMU (RX shared) / Pull Ups (INT shared) / Ring Rows (SC each)
2 Rope Climbs (RX/INT each) / Lay to Stands (SC each)
15 Synchro OH Squats
15 BMU (RX shared) / Pull Ups (INT shared) / Ring Rows (SC each) 3 Rope Climbs (RX/INT each) / Lay to Stands (SC each)
9 Synchro Squat Snatches
21 BMU (RX shared) / Pull Ups (INT shared) / Ring Rows (SC each)
Remaining Time - Max Wall Walks/Walk Outs (one athlete working at a time)
SCORE = Number of Wall Walks/ Walk Outs
TIME CAP: 11MINS
RX- 60/40kg, INT - 40/30kg, SCALED - 30/20kg
FLOATER EVENT
To be completed during the day after the first workout and before final workout in own time.
FOR TIME:
P1: Bridge Run + 4 Sandbag Cleans + 4 Sandbag Squats
P2: Court Run + 8 Sandbag Cleans + 8 Sandbag Squats
SCORE = Combined finish time
SANDBAG WEIGHT = 65/45kg RX , 45/35kg INT, 35kg/25kg SC
WORKOUT 1: GET CONDITIONED
AMRAP: 16 MINS
6/6 AB Cals (+2/1 each round - gender, not divisional)
10 Alt DB Snatches 30/22.5kg (RX), 25/17.5kg (INT), 15/9kg (SC)
30 T2B (RX) / 30 HKT (INT) / 30 Butterfly Sit Ups (SC)
50 DU (RX/INT) / 75 Skips (SC)
*1 person to be in farmers carry hold while other is working*
(2 x Kettlebells - 24/16 RX, 20/12 INT, 16/8 SCALED)
*at least one INT athlete must complete DU, athlete 2 can choose between DU or skips
* SCORE = Total DB reps, core reps, skipping reps completed
(AB Cals NOT to be included in Score)
HY-CROSS
Format:
Teams of 2
One athlete works at a time.
Across the two rounds, each athlete must complete 5 of the 10 total working intervals.
Athletes may:
Complete intervals back-to-back or alternate as desired
Choose intervals in any order
Complete the same movement twice (once in each round)
ROUND 1
60 seconds ON / 30 seconds OFF – Rower (Calories)
90 seconds ON / 45 seconds OFF – Wall Balls
60 seconds ON / 30 seconds OFF – Ski Erg (Calories)
90 seconds ON / 45 seconds OFF – Burpee Bar Taps
60 seconds ON / 30 seconds OFF – Walking Lunges 20kg (RX/INT) Bodyweight (Scaled)
ROUND 2
90 seconds ON / 45 seconds OFF – Rower (Calories)
60 seconds ON / 30 seconds OFF – Wall Balls
90 seconds ON / 45 seconds OFF – Ski Erg (Calories)
60 seconds ON / 30 seconds OFF – Burpee Bar Taps
90 seconds ON / 45 seconds OFF – Walking Lunges
SCORE
Total Reps = Combined total of all repetitions and calories completed across both rounds.
Notes
Female athletes will receive 1.3x their Rower and Ski Erg calories (all divisions).
Only one athlete may work during each interval.
Athletes may not switch during a work interval.
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Event Details
Closes: Feb 14, 2026
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