EXPO Games Sydney 2025

FAST
For time: 5 Rounds (cap 5:00)

50 Double Unders
5 Front Squat @60/45kg

1 min recovery FROM TIME CAP

FURIOUS 
5:00 to build to a heavy unbroken complex:

3 x Deadlift 
2 x Hang Clean (anyway)
1 x Shoulder to Overhead (anyway)

Score is the total weight of heaviest successful complex.

PART A WORKOUT FLOW
Athletes will start with the rope in their hands, at the count of 3, 2 , 1 go they will commence their 50 DU.

They will then take their bar from the ground and complete the Front Squats (squat is permitted on the first rep).

Athletes will go backward and forward until 5 rounds are complete or the 5 min time cap.

After the time cap, a 1-minute recovery period begins. Athletes may prepare for the next portion of the workout. *Athletes who finish prior to the timecap have additional rest

PART B WORKOUT FLOW

Part B starts when the clock is at the 06:00 mark. ALL athletes will start at the same time. 

5:00 to Build to a Heavy Complex - Unbroken

Perform the following unbroken complex as heavy as possible:

3 x Deadlift
2 x Hang Clean (power, squat, split)
1 x Shoulder to Overhead (any style)

Deadlift
Each attempt must start with the barbell on the ground
Sumo deadlift is not permitted.

Hang Clean (Any Style)
Reps start from the high hang position (bar above the knees)

After completing the third deadlift, the athlete may lower the bar to hang position for cleans; do not let the bar rest on the floor at any time between cleans.

The bar must be received on the shoulders in the front rack position, elbows in front of the bar.

Rep is complete when the athlete stands fully upright with bar on shoulders.

Shoulder to Overhead (Any Style)
After the final clean, the athlete must move the bar from the front rack to overhead in one or more motions.

Any style is allowed: strict press, push press, push jerk, split jerk.

If using split jerk, feet must be brought together with control before the lift is considered complete.

No dropping the bar until the complex is complete; the full complex must be performed unbroken for the lift to count.

FAST
For time: 5 Rounds (cap 5:00) 

50 Double Unders (Shared)
10 Syncro Front Squat @60/45kg {50/35kg Intermediate}

1 min recovery FROM TIME CAP

FURIOUS 
5:00 to build to a heavy complex:

3 x Deadlift 
2 x Hang Clean (anyway)
1 x Shoulder to Overhead

Score is the total weight of each athletes heaviest successful complex.

PART A WORKOUT FLOW
Athletes will start with the rope in their hands, at the count of 3, 2 , 1 go they will commence their 50 DU.

They will then take their bar from the ground and complete the Syncro Front Squats (squat clean is permitted on the first rep but must move together).

Athletes will go backward and forward until 5 rounds are complete or the 5 min time cap.

After the time cap, a 1-minute recovery period begins. Athletes may prepare for the next portion of the workout. *Athletes who finish prior to the timecap have additional rest

PART B WORKOUT FLOW

Part B starts when the clock is at the 06:00 mark. ALL athletes will start at the same time. 

5:00 to Build to a Heavy Complex - Unbroken

Perform the following unbroken complex as heavy as possible:

3 x Deadlift
2 x Hang Clean (power, squat, split)
1 x Shoulder to Overhead (any style)

Deadlift
Each attempt must start with the barbell on the ground
Sumo deadlift is not permitted.

Hang Clean (Any Style)
Reps start from the high hang position (bar above the knees)

After completing the third deadlift, the athlete may lower the bar to hang position for cleans; do not let the bar rest on the floor at any time between cleans.

The bar must be received on the shoulders in the front rack position, elbows in front of the bar.

Rep is complete when the athlete stands fully upright with bar on shoulders.

Shoulder to Overhead (Any Style)
After the final clean, the athlete must move the bar from the front rack to overhead in one or more motions.

Any style is allowed: strict press, push press, push jerk, split jerk.

If using split jerk, feet must be brought together with control before the lift is considered complete.

No dropping the bar until the complex is complete; the full complex must be performed unbroken for the lift to count.

ROW UP TO THE BAR

12 Minute AMRAP

Calories Rower 20/16

12 Barbell Shoulder to Overhead
(Rx 60/45kg - Int 50/35kg)

Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round) 

Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target (20 for men, 16 for women).

12 Barbell Shoulder to Overhead
After rowing, move to the barbell for 12 reps of shoulder-to-overhead at the prescribed weight.
(60kg for men, 45kg for women, Intermediate 50/35).

Bar Muscle-Ups (Intermediate - Chest to Bar pull ups) 
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2). 

Repeat: Continue this cycle for 12 minutes, accumulating as many completed rounds (or partial rounds) as possible.

ROW UP TO THE BAR - TEAMS

12 Minute AMRAP

Calories Rower 40 - Must be shared 20|20 (as close as possible)

12 Barbell Shoulder to Overhead - Must be shared 6|6
(Rx 60/45kg - Int 50/35kg)

Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round) - Must be shared anyway

Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target 

12 Barbell Shoulder to Overhead
After rowing, move to the barbell for 12 reps of shoulder-to-overhead at the prescribed weight.
(60kg for men, 45kg for women, Intermediate 50/35).

Bar Muscle-Ups (Intermediate - Chest to Bar pull ups) 
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2). 
INTERMEDIATE ONLY - One person may complete all reps

Repeat: Continue this cycle for 12 minutes, accumulating as many completed rounds (or partial rounds) as possible.

Up Down, Up Down 

AMRAP x 10:00

Minute 1. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 2. Rest

Minute 3. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 4. Rest

Minute 5. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 6. Rest

Minute 7. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 8. Rest

Minute 9. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 10. Rest

MOVEMENT STANDARDS

Alternating Dumbbell Snatch

The dumbbell begins on the ground and must be lifted in one continuous motion from ground to overhead.

The athlete must alternate arms after each successful repetition.

Both heads of the dumbbell must touch the ground at the start of each rep.

At the top, the dumbbell must be fully locked out with the arm, hips, and knees extended and the dumbbell directly overhead.

The non-working hand/arm may not assist in any part of the movement.

Switching hands must occur below or at face level—no tossing the dumbbell from hand to hand overhead.

Weight standards: 22.5 kg for men, 15 kg for women.

Burpee Over Dumbbell

The athlete begins beside the dumbbell, facing perpendicular to it.

Perform a standard burpee: chest and thighs touch the ground at the bottom.

After rising, the athlete must jump over the dumbbell (using both feet is preferred, but stepping over is typically allowed unless stated otherwise).

The jump must be lateral, passing completely over the dumbbell.

Both feet must clear the dumbbell; hands may not touch the dumbbell or provide assistance.

Once over, the athlete may immediately begin the next burpee on the opposite side.

Up Down, Up Down - TEAMS

EMOM - 10 Minutes

14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB

Minute 1 - Athlete 1

Minute 2 - Athlete 2

MOVEMENT STANDARDS

Alternating Dumbbell Snatch

The dumbbell begins on the ground and must be lifted in one continuous motion from ground to overhead.

The athlete must alternate arms after each successful repetition.

Both heads of the dumbbell must touch the ground at the start of each rep.

At the top, the dumbbell must be fully locked out with the arm, hips, and knees extended and the dumbbell directly overhead.

The non-working hand/arm may not assist in any part of the movement.

Switching hands must occur below or at face level—no tossing the dumbbell from hand to hand overhead.

Weight standards: 22.5 kg for men, 15 kg for women.

Burpee Over Dumbbell

The athlete begins beside the dumbbell, facing perpendicular to it.

Perform a standard burpee: chest and thighs touch the ground at the bottom.

After rising, the athlete must jump over the dumbbell (using both feet is preferred, but stepping over is typically allowed unless stated otherwise).

The jump must be lateral, passing completely over the dumbbell.

Both feet must clear the dumbbell; hands may not touch the dumbbell or provide assistance.

Once over, the athlete may immediately begin the next burpee on the opposite side.

SKI LIFT

3 Rounds

2:00 Work / 1:00 Rest - AMRAP

BUY-IN (Every Round)
20 x TTB
20 x Thruster (30/20kg)

In the remainig time
Max Calorie Bike

Workout score is the total accumulated Bike calories after 3 rounds

Workout Flow
Athletes will perform 3 rounds of 2 minutes work & 1 minute of rest

During each 2-minute work interval:
Begin by completing 20 Toes-to-Bar (TTB) repetitions.
Immediately move to 20 Thrusters using a barbell
(30kg for men, 20kg for women).

With any remaining time in the 2-minute window, perform as many calories as possible on the Bike until the 2 minutes are up.

Rest for 1 minute after each 2-minute work segment before starting the next round.

All athletes/teams will start and finish each round at the same time. 

SKI LIFT

4 Rounds

2:00 Work / 1:00 Rest - AMRAP

BUY-IN (Every Round)
20 x Toes to Bar (swapping every 5 reps)
20 x Thruster - (30/20kg) {swapping every 5 reps}

In the remaining time
Max Calories Row Cals (Men 2 rounds / Ladies 2 rounds)

BOTH TEAM MEMBERS MUST WORK ON EACH MOVEMENT

Workout score is the total accumulated Row calories after 3 rounds

Workout Flow
Athletes will perform 4 rounds of 2 minutes work & 1 minute of rest

During each 2-minute work interval:
Begin by completing 20 Toes-to-Bar (TTB) repetitions.
Immediately move to 20 Thrusters using a barbell
(30kg for men, 20kg for women).

With any remaining time in the 2-minute window, perform as many calories as possible on the Bike until the 2 minutes are up.

Rest for 1 minute after each 2-minute work segment before starting the next round.

All athletes/teams will start and finish each round at the same time.