Fitstops Fittest in the Sunshine Coast - GRAND FINAL

WORKOUT 3: CONDITION

This is an intense grinder rewarding communication, pacing, and controlled chaos.

Format: For Time.
Goal: Score A - Max Row Calories, Score B - Max Shuttles & KB Reps

Start: Condition begins with a 500m Team Run (both partners run together).

Immediately transition into repeating rounds of alternating work and a synchronized complex:

• One partner performs Max Row Calories.
• The other partner completes 10 Shuttle Runs.
• Both athletes stop and hit the SYNCHRO KB Complex together.

Synchro Complex:

• 10 Front Squats
• 8 Thrusters
• 6 Shoulder-to-Overhead

Flow: After completing the KB Complex, swap roles on Row and Shuttles and repeat. This is where seamless transitions and communication matter.

Required Kettlebell Weights:

ALLSTAR: Male 20kg / Female 16kg
EVERYDAY: Male 16kg / Female 12kg

Move well. Communicate clearly. This is where the grinders shine!

WORKOUT 3: CONDITION

This is an intense grinder rewarding communication, pacing, and controlled chaos.

Format: For Time.
Goal: Score A - Max Row Calories, Score B - Max Shuttles & KB Reps

Start: Condition begins with a 500m Team Run (both partners run together).

Immediately transition into repeating rounds of alternating work and a synchronized complex:

• One partner performs Max Row Calories.
• The other partner completes 10 Shuttle Runs.
• Both athletes stop and hit the SYNCHRO KB Complex together.

Synchro Complex:

• 10 Front Squats
• 8 Thrusters
• 6 Shoulder-to-Overhead

Flow: After completing the KB Complex, swap roles on Row and Shuttles and repeat. This is where seamless transitions and communication matter.

Required Kettlebell Weights:

ALLSTAR: Male 20kg / Female 16kg
EVERYDAY: Male 16kg / Female 12kg

Move well. Communicate clearly. This is where the grinders shine!

WORKOUT 2: LIFT [COMPLEX + SHOULDER-TO-OVERHEAD]

Time to show who’s been putting in the work. This event demands composure, technique, and smart decision-making under pressure.

Part 1: Max Complex (13 Minutes)

You have 13 minutes to build to your heaviest complex:

1 Clean + 2 Hang Cleans (Power or Squat clean accepted)

Part 2: Max STOH Reps (2 Minutes)

Immediately following the time cap, partners perform a 2-minute Shoulder-to-Overhead blast (1 minute per partner).

Standard: One partner goes all-out for 60 seconds, then you switch. No overlap.

Required Weights for Shoulder-to-Overhead:

ALLSTAR: Male 50kg / Female 35kg
EVERYDAY: Male 30kg / Female 25kg

WORKOUT 2: LIFT [COMPLEX + SHOULDER-TO-OVERHEAD]

Time to show who’s been putting in the work. This event demands composure, technique, and smart decision-making under pressure.

Part 1: Max Complex (13 Minutes)

You have 13 minutes to build to your heaviest complex:

1 Clean + 2 Hang Cleans (Power or Squat clean accepted)

Part 2: Max STOH Reps (2 Minutes)

Immediately following the time cap, partners perform a 2-minute Shoulder-to-Overhead blast (1 minute per partner).

Standard: One partner goes all-out for 60 seconds, then you switch. No overlap.

Required Weights for Shoulder-to-Overhead:

ALLSTAR: Male 50kg / Female 35kg
EVERYDAY: Male 30kg / Female 25kg

WORKOUT 1: PERFORM

This workout is a three-round interval designed to light your engine up and test your pacing under fatigue.

• Format: Three rounds total. 4 minutes ON, 1 minute OFF.
• Goal: Achieve as many calories on the bike as possible
  
  

The Circuit (Completed within each 4-minute window):
The three movements below must be completed before attacking the bike:

• Toes-to-Bar (Allstar) / Knee Raises (Everyday)
• Box Jump Overs (Allstar/Everyday)
• Wall Balls

Remaining Time: Max Calories on the Bike (Use remaining time for max effort)
 

Division Standards

ALLSTAR: Wall Balls 9kg / 6kg | Box 20” | Movement: Toes-to-Bar
EVERYDAY: Wall Balls 6kg / 4kg | Box 20” | Movement: Knee Raises

WORKOUT 4: SWEAT

This workout is pure grit: a high heart rate, reversed interval demanding relentless teamwork and fast transitions.

Format: Two 7-minute efforts with a 1-minute rest/reset in between.
Goal: Fastest time to complete across both rounds. Score A - Round 1, Score B - Round 2
 

The Rounds

ROUND 1 (7 Minutes):

• 20 x DB Ground-to-Overhead (Synchronized)
• 30 x Burpee Over Dumbbell (Shared)
• 40 x DB Lunges (Synchronized)
• 50 x Ski Calories (Shared)

ROUND 2 (7 Minutes, Reversed Order):

• 20 x Ski Calories (Shared)
• 30 x DB Lunges (Synchronized)
• 40 x Burpee Over Dumbbell (Shared)
• 50 x DB Ground-to-Overhead (Synchronized)

This workout uses a combination of synchronized (both partners move at the same time) and shared (partners split reps) movements. Move fast. Move clean. Move together.

Weight Standards

ALLSTAR DBs: 20kg (Male) / 15kg (Female)
EVERYDAY DBs: 15kg (Male) / 10kg (Female)

WORKOUT 4: SWEAT

This workout is pure grit: a high heart rate, reversed interval demanding relentless teamwork and fast transitions.

Format: Two 7-minute efforts with a 1-minute rest/reset in between.
Goal: Fastest time to complete across both rounds. Score A - Round 1, Score B - Round 2
 

The Rounds

ROUND 1 (7 Minutes):

• 20 x DB Ground-to-Overhead (Synchronized)
• 30 x Burpee Over Dumbbell (Shared)
• 40 x DB Lunges (Synchronized)
• 50 x Ski Calories (Shared)

ROUND 2 (7 Minutes, Reversed Order):

• 20 x Ski Calories (Shared)
• 30 x DB Lunges (Synchronized)
• 40 x Burpee Over Dumbbell (Shared)
• 50 x DB Ground-to-Overhead (Synchronized)

This workout uses a combination of synchronized (both partners move at the same time) and shared (partners split reps) movements. Move fast. Move clean. Move together.

Weight Standards

ALLSTAR DBs: 20kg (Male) / 15kg (Female)
EVERYDAY DBs: 15kg (Male) / 10kg (Female)