Aus Day Mash Up 2026

- EVENT 1, 2 & 3 - 

" Big Mash Capacity "

WORKOUT FLOW
Event 1&2
0:00 – 6:00

At the call of GO, all teams will begin Event 1.

Female athletes will work through the following chipper for max reps, completing movements in order:

20 Synchr d Push-Ups
20 Synchro DB Snatch
80 Wall Balls
Male athletes will row for maximum calories during this same 6-minute window.

Event 1&2
6:00 – 12:00 (SWAP)

At the 6-minute mark, athletes will immediately swap roles.

Male athletes now complete the same work capacity chipper for max reps.
Female athletes row for maximum calories.
Athletes continue until the 12-minute mark.

Event 3
12:00 – 20:00

At the 12-minute mark, all athletes immediately move to barbells for the strength portion.

This event is completed individually, one athlete working at a time.

Females – 4 Minutes

Establish a Max 4RM Deadlift
Males – 4 Minutes

Establish a Max 4RM Deadlift
Athletes may build in weight as they choose. Multiple attempts are allowed within the time window.

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SCORING
Event 1: Female reps + Male reps
Event 2: Male calories + Female calories
Event 3: Max 4RM Deadlift (sum of all athletes Lift )

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MOVEMENT STANDARDS
Synchro DB Snatch
Both athletes must move in sync, with both dumbbells touching the floor at the bottom and both athletes reaching full extension (hips, knees, shoulders) with the dumbbell overhead at the same time.
Alternating arms is permitted unless otherwise specified.
No rep if synchronicity is lost.

EFL Standard Push-Up
Hands and feet on 4” blocks.
Rep begins with arms fully locked out.
Chest must clearly contact the ab-mat at the bottom.
Athlete must return to full lockout at the top for the rep to count.

Handstand Push-Up (HSPU)
Athletes start with heels on the wall and arms locked out.
Head must clearly make contact with the designated target.
Rep is completed when elbows, hips, and knees return to full extension with heels touching the wall.

Wall Ball
Squat must reach hip crease below knee crease.
Ball must contact the target at the required height.
Athlete must be fully upright at the top of each rep.

Row
Calories are counted directly from the monitor.
Athlete must remain seated and handle must be in hand until time expires.

Deadlift (4RM)
Barbell begins on the floor.
Athlete must lift the bar until hips and knees are fully extended, shoulders behind the bar.
No bouncing.
Touch-and-go reps are permitted.
Only the heaviest successful set of 4 unbroken reps will be scored.

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SCALING NOTES
Intermediate / Beginner / Junior divisions will follow adjusted:

DB weights
Wall ball loads and target heights
Push Up - Hand release push ups
HSPU substitutions (e.g. Push Press as listed in division standards)
All scaling must still meet the intent of the movement and be judged to full standard.

Event 4 & 5

"Earn your Keep"

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Official Weights & Heights

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Workout Description
In 9 minutes:

Athletes will work one at a time through a mandatory buy-in before earning the right to accumulate calories.

Buy-In (per athlete):

24 Toes to Bar
18 Thrusters
9 Burpees Over Box
Once an athlete completes the full buy-in, they immediately move to the designated machine area and begin accumulating max calories on either:

C2 Bike
SkiErg
While Athlete 1 is accumulating calories, Athlete 2 begins their buy-in.
Once Athlete 2 completes the buy-in, they may also move onto an available machine and start accumulating calories.

Athletes continue alternating in this format — buy-in first, then earn calories — until the 9-minute time cap expires.

At 9 minutes - 

Rest 2 minutes 
Reset and repeat the same format for Event 5 

Important Note!: You can change the order 2nd time through

Score:
Event 4 - Total combined calories (C2Bike and Ski Erg) in round 1
Event 5 - Total combined calories (C2Bike and Ski Erg) in round 2

Workout Flow
At the call of “3, 2, 1… Go!”, Athlete 1 will enter the competition floor and begin the buy-in of toes to bar, thrusters, and burpees over the box. Athlete 2 must remain behind the start line until Athlete 1 has completed the full buy-in.

Once Athlete 1 completes the final burpee over box, they immediately move into the machine zone and begin accumulating calories on either the C2 Bike or SkiErg.

At this point, Athlete 2 may enter the floor and begin their buy-in. Upon completion, Athlete 2 may also move to a machine and start accumulating calories.

Athletes may remain on their chosen machine for as long as time allows once the buy-in is completed. Calories can be accumulated simultaneously once both athletes have earned their machines.

This pattern continues until the 9-minute time cap expires. After a 2-minute rest, the workout restarts from the beginning for Round 2.

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Movement Standards
Toes to Bar
Athletes must begin each rep from a full hang with arms fully extended.
Feet must pass behind the vertical plane of the bar at the bottom.
Both feet must touch the bar at the same time between the hands.
Any style of kip is permitted.

Thruster
The movement starts with the barbell in the front rack position.
Athlete must squat until the hip crease is clearly below the top of the knees.
The rep finishes with the barbell locked out overhead with hips, knees, and arms fully extended.
Thrusters must be completed in one fluid motion — no re-dip under the bar.

Burpee Over Box
Athletes must start and finish the burpee with the chest and thighs clearly touching the floor.
From the floor, the athlete must pass over the box (via jump, step or gorilla)
lateral or forward facing is permitted.
Box jump is not required; stepping over or gorrillaing is allowed.

C2 Bike / SkiErg
Calories may only be accumulated after the full buy-in is completed.
Athletes may choose either machine unless otherwise directed by the judge.
Damper and monitor settings are athlete’s choice.
Calories must register on the monitor to count.

Judging Notes
Only one athlete may complete the buy-in at a time.
An athlete may not accumulate calories until their buy-in is fully completed.
Calories accumulated by both athletes count toward the team score.
Judges will control athlete transitions and machine access.

Event 4 & 5

"Earn your Keep"

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Official Weights & Heights

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Workout Description
In 9 minutes:

Athletes will work one at a time through a mandatory buy-in before earning the right to accumulate calories.

Buy-In (per athlete):

24 Toes to Bar
18 Thrusters
9 Burpees Over Box
Once an athlete completes the full buy-in, they immediately move to the designated machine area and begin accumulating max calories on either:

C2 Bike
SkiErg
While Athlete 1 is accumulating calories, Athlete 2 begins their buy-in.
Once Athlete 2 completes the buy-in, they may also move onto an available machine and start accumulating calories.

Athletes continue alternating in this format — buy-in first, then earn calories — until the 9-minute time cap expires.

At 9 minutes - 

Rest 2 minutes 
Reset and repeat the same format for Event 5 

Important Note!: You can change the order 2nd time through

Score:
Event 4 - Total combined calories (C2Bike and Ski Erg) in round 1
Event 5 - Total combined calories (C2Bike and Ski Erg) in round 2

Workout Flow
At the call of “3, 2, 1… Go!”, Athlete 1 will enter the competition floor and begin the buy-in of toes to bar, thrusters, and burpees over the box. Athlete 2 must remain behind the start line until Athlete 1 has completed the full buy-in.

Once Athlete 1 completes the final burpee over box, they immediately move into the machine zone and begin accumulating calories on either the C2 Bike or SkiErg.

At this point, Athlete 2 may enter the floor and begin their buy-in. Upon completion, Athlete 2 may also move to a machine and start accumulating calories.

Athletes may remain on their chosen machine for as long as time allows once the buy-in is completed. Calories can be accumulated simultaneously once both athletes have earned their machines.

This pattern continues until the 9-minute time cap expires. After a 2-minute rest, the workout restarts from the beginning for Round 2.

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Movement Standards
Toes to Bar
Athletes must begin each rep from a full hang with arms fully extended.
Feet must pass behind the vertical plane of the bar at the bottom.
Both feet must touch the bar at the same time between the hands.
Any style of kip is permitted.

Thruster
The movement starts with the barbell in the front rack position.
Athlete must squat until the hip crease is clearly below the top of the knees.
The rep finishes with the barbell locked out overhead with hips, knees, and arms fully extended.
Thrusters must be completed in one fluid motion — no re-dip under the bar.

Burpee Over Box
Athletes must start and finish the burpee with the chest and thighs clearly touching the floor.
From the floor, the athlete must pass over the box (via jump, step or gorilla)
lateral or forward facing is permitted.
Box jump is not required; stepping over or gorrillaing is allowed.

C2 Bike / SkiErg
Calories may only be accumulated after the full buy-in is completed.
Athletes may choose either machine unless otherwise directed by the judge.
Damper and monitor settings are athlete’s choice.
Calories must register on the monitor to count.

Judging Notes
Only one athlete may complete the buy-in at a time.
An athlete may not accumulate calories until their buy-in is fully completed.
Calories accumulated by both athletes count toward the team score.
Judges will control athlete transitions and machine access.

Event 5

Fast is Fast & Slow is Last

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Official Weight

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Workout Flow
At the call of “Go!”, the first 2 athletes will begin on the floor and start their synchro lunges as M/F pairs Once the first lap is completed alternate to the other M/F partnership and they perform their first lap, once they finish swap again and so on until full distance is reached. Once the required distance is completed, the all athletes will move to the bar and begin their Pull-Ups / Inverted Rows (depending on scaling) until the prescribed reps are reached

Once completed the team transitions to the next synchro lunge segment.

This pattern continues through all rounds of the workout. 

Following the final lunge + gymnastic segment, athletes proceed to the Echo Bike (or Concept2 Bike for junior versions) for the individual calorie targets listed per athlete.

It is a sheer sprint once finished athletes run to the finish line and when the last athlete finishes the required reps and runs to the finish line the time is recorded.

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Standards 

Synchro Walking Lunge

Athletes must step forward to initiate the lunge. Back knee must contact the ground
Both athletes must reach full extension at the top and knee at the bottom simultaneously.
Distance must be completed as a Pair, then alternating M/F pairs.

Pull-Ups / C2B Pull-Ups / Inverted Rows

Pull-Ups: Full hang with arms extended; chin must pass clearly above the bar at the same time for both athletes.
C2B Pull-Ups: Full hang with feet off the ground; chest must touch the bar at the same time.
Inverted Rows: Full extension at bottom, chest must touch bar/handles simultaneously.

Hang Squat Cleans

Barbell starts from hang position (above knees).
Must be cleaned to full extension (hips and knees locked, elbows forward).
Both athletes must reach top position simultaneously.
Touch-and-go repetitions allowed; rep counts only when both athletes are fully extended at the top together.

Bar Muscle-Ups

Athletes start from a full hang with arms extended and feet off the ground.
Must lock out at the top of the movement for the rep to count.
Pullovers, rolls to support, and glide kips are not permitted.

Echo / Concept2 Bike

Calorie targets must be reached individually as listed.
Any deviation or assistance invalidates calories.