LSKD Unbound & Unleashed (MM-FF)
About This Competition
⛓️Unbound & Unleashed⛓️ RETURNS!
Get ready for an action-packed day of intense team competition and community spirit.
Minimum Cash Prize (Rx Division): $2,000
Total Prize Pool: At least $8,000 in prizes across divisions
Community Focus: This is not only a competitive event—it’s a fan-driven, community celebration where athletes, families, and supporters come together for a day of fun, excitement, and professionally run workouts.
Event Overview
Date: Saturday, October 4th, 2025
Location: Unbound Athletic
Format: Split Day (AM/PM Sessions)
Team Composition: Teams of 4
Rx Division: Mixed teams (MMFF)
Other Divisions: As specified below with same-sex requirements for non-Rx divisions
Divisions & Key Requirements
The event features four distinct divisions to ensure that athletes of every level have a place to shine. Competitors will select their division during registration based on the standards outlined below.
Rx Division
Description:
Designed for seasoned athletes ready for high-intensity, technical movements. Workouts are scaled for the highest performance standards while remaining fun and exciting, showcasing the event’s professional run.
Required Standards:
All 4 Athletes Should Be Capable of Completing:
Gymnastics/Bodyweight: Toes to Bar, Chest-to-Bar, Bar Muscle-Ups, Wall Walks, Handstand Push-Ups, Handstand Walking
Monostructural & Plyometric: Rope Climbs (15ft/12ft), Box Jumps (30″ for men / 24″ for women)
Weightlifting: Wall Balls (30lbs for men / 20lbs for women), Snatch (70kg/45kg), Clean & Jerk (90kg/55kg)
1-2 Athletes Should Also Be Capable of Completing:
Pullovers, Ring Muscle-Ups, Strict Handstand Push-Ups
Upgraded Weightlifting: Snatch (90kg/55kg) and Clean & Jerk (120kg/70kg)
Masters Division
Note: All 4 athletes must be 35 years or older, with the team’s combined age totaling 140+ years.
Required Standards:
All 4 Athletes Should Be Capable of Completing:
Gymnastics/Bodyweight: Toes to Bar, Pull-Ups, Wall Walks, Box Jumps (24″ for men / 20″ for women)
Monostructural: Double Unders
Weightlifting: Wall Balls (20lbs for men / 14lbs for women), Snatch (60kg/35kg), Clean & Jerk (75kg/45kg)
1-2 Athletes Should Also Be Capable of Completing:
Chest-to-Bar Pull-Ups, Handstand Push-Ups, Rope Climbs (15ft for men / 12ft for women)
Upgraded Weightlifting: Snatch (70kg/40kg) and Clean & Jerk (90kg/55kg)
Intermediate Division
Description:
For athletes who are beyond the beginner stage but not yet at the elite Rx level. The Intermediate division offers a challenging yet attainable standard with workouts designed to be engaging and professionally executed.
Required Standards:
All 4 Athletes Should Be Capable of Completing:
Gymnastics/Bodyweight: Toes to Bar, Pull-Ups, Wall Walks, Box Jumps (24″ for men / 20″ for women)
Monostructural: Double Unders
Weightlifting: Wall Balls (20lbs for men / 14lbs for women), Snatch (60kg/35kg), Clean & Jerk (75kg/45kg)
1-2 Athletes Should Also Be Capable of Completing:
Chest-to-Bar Pull-Ups, Handstand Push-Ups, Rope Climbs (15ft for men / 12ft for women)
Upgraded Weightlifting: Snatch (70kg/40kg) and Clean & Jerk (90kg/55kg)
Beginner Division
Description:
Perfect for athletes new to competition. This division offers scaled movements and lower weights to create an encouraging and inclusive environment—while keeping the workouts fun, engaging, and professionally managed.
Required Standards:
All 4 Athletes Should Be Capable of Completing:
Gymnastics/Bodyweight: Knees to Chest, Half Wall Walks, Push-Ups, Step-Ups (24″ for men / 20″ for women)
Monostructural: Single Unders
Weightlifting: Wall Balls (14lbs for men / 10lbs for women), Snatch (40kg/25kg), Clean & Jerk (60kg/35kg)
1-2 Athletes Should Also Be Capable of Completing:
Toes to Bar, Pull-Ups, Box Jumps (24″ for men / 20″ for women), Double Unders
Upgraded Weightlifting: Snatch (50kg/30kg) and Clean & Jerk (70kg/40kg)
Registration Details
Registration Opens:
16/04/2025
(Processed via Competition Corner)
Registration Closes: September 29th, 2024
(Please note the updated timeline reflects the new registration start date for planning purposes.)
Cost:Standard Registration: $360/team
Workouts & Event Vibe
Programming:
Workouts will be professionally designed to be both fun and exciting, ensuring a high-energy day for competitors and fans alike. The routines are carefully crafted to challenge teams while providing an engaging experience for all participants.
Community & Fan Engagement:
⛓️Unbound & Unleashed⛓️ RETURNS! is a community and fan-based event. Expect an atmosphere that celebrates both competitive excellence and the spirit of community, where athletes and supporters come together to enjoy high-caliber fitness challenges.
Live Scoring & Social Connectivity:
Watch the excitement unfold with live scoring updates and interactive fan zones. Supporters are invited to join in, cheer for their favorite teams, and become part of the event’s dynamic community experience.
Additional Information
Warm-Up Area:
A designated warm-up space will be available. Please bring any specific equipment required for your routines.
Parking:
There is no on-site parking; however, ample street parking is available on Flinders Parade.
Spectators:
Spectator areas will be set up outside the competition venue—bring your family and friends to share in the excitement!
Food & Drink:
Refreshments and snacks will be available on-site for purchase.
We are thrilled to bring you an event that combines top-tier competition with community celebration. Thank you for your continued support—see you on the competition floor for a day of fun, intensity, and professional performance!
Source: Competition Corner
Your results are already here.
Every competition you've entered, ranked workout by workout. Search your name and find your entire history.
Search the ResultsThe conversation is already happening.
Athletes are commenting, posting photos, and reliving the workouts. Jump in.
See the CommunityReady for what's next?
Browse upcoming competitions near you — your next event is probably already listed.
Find Competitions Near MeHow much stronger are you than last year?
Log PRs for every lift and benchmark workout. Your progress tells the story — KettleBoards keeps track.
Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Burpee Babes | 8 |
| 2 | chalk dirty to me | 10 |
| 3 | Joe’s Hoes | 14 |
| 4 | WOD Squad | 16 |
| 5 | The Backup Badgers | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Hustle and Muscle | 10 |
| 2 | Globo Gym Losers | 15 |
| 3 | Tim’s Tams | 18 |
| 4 | GRIP AND RIP | 20 |
| 5 | The Fitness Hubsters | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | FOSSIL FUSE | 5 |
| 2 | VFH Masters | 10 |
| 3 | Super Competitive But Not Super Good | 12 |
| 4 | U Wan Xxxtra.........? | 16 |
| 5 | Shred for Stereo | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Aunty & Her Kids | 5 |
| 2 | Unbound Semi-Athletic | 7 |
| 3 | CONTESSA | 16 |
| 4 | Hard as Rocks | 19 |
| 5 | Not Fast, Just Furious | 20 |
Workouts
For Time: (Cap 12min)
6 Rounds (Round for Round M/F Pair)
9 Synchro Burpee Box Jump Overs (30/24")
12 Synchro Dumbbell Hang Snatches (22.5/15kg)
15 Bar Muscle-Ups (shared between the pair as needed)
Workout Flow:
Athletes will be in mixed male/female pairs.
On 3-2-1-Go, Pair 1 begins the workout at the start line.
Movement Standards & Synchro Points:
Burpee Box Jump Overs (BBJO)
Both athletes must perform the burpee at the same time.
Synchro is at the bottom of the burpee, chest clearly touching the floor together.
Athletes may then jump over the box but both must complete all 9 reps before moving on.
DB Hang Snatches
Both athletes must start from the hang position.
Movement finishes overhead, full lockout with control.
Synchro is at the top of the rep (both athletes locked out overhead together).
Reps do not count until both athletes are overhead at the same time.
Bar Muscle-Ups (BMU)
Shared work between the two athletes however they choose (break up as needed).
Only one athlete works at a time.
Athletes may switch as often as they like until all 15 reps are completed.
Once Pair 1 finishes their last BMU, they will run back to the start line and tag Pair 2, who will begin their round.
Pairs continue alternating rounds until 6 total rounds are complete (3 rounds per pair).
Scoring:
Score is time to complete 6 rounds.
If time capped, score is total reps completed.
Workout 2: MAMBO
Sponsored by Click Physiotherapy
Teams of 4 (MM + FF Pairs) Elimination Style
10-Minute EMOM – alternating format
Min 1: 8 Cleans (FF)
Min 2: 8 Cleans (MM)
Min 3: 12 Cleans (FF)
Min 4: 12 Cleans (MM)
Min 5: 16 Cleans (FF)
Min 6: 16 Cleans (MM)
Min 7: 20 Cleans (FF)
Min 8: 20 Cleans (MM)
Min 9: AMRAP Squat Cleans (FF)
Min 10: AMRAP Squat Cleans (MM)
Rx
Males: 100kg
Females: 65kg
Movement Standards:
Rounds 1– 4: Power Clean or Squat Clean allowed
Round 5: Squat Cleans only
Reps can be split between pair members however they choose.
Score = total cleans completed as a team.
Workout Flow:
On 3-2-1 Go → Females begin Minute 1, while males wait.
At the start of Minute 2, females rest and males complete their work.
Continue alternating each minute until the workout ends.
⚡ Important: If a pair (male pair or female pair) cannot complete the prescribed reps in their minute, that pair is out. The other pair continues until they also cannot complete the reps or they make it to the end.
Workout Flow
On the 3-2-1 GO:
All athletes start on the machines (Echo + Row) for Part A.
Part A: Max Calories in 4:00 Minutes
⏱️ 0:00–2:00
(MM) Pair → Max Calories Echo Bike
(FF) Pair → Max Calories Row
⏱️ 2:00–4:00
(FF) Pair → Max Calories Echo Bike
(MM) Pair → Max Calories Row
👉 Score = Total combined calories across all athletes.
⚡ Transition: After Part A, ALL ATHLETES must run back to the start line before beginning Part B.
JIGGY Part B
⚡ Transition Rule:
Straight after Part A, all athletes must run back to the start line before beginning Part B.
Once all athletes are at the white line, they can then commence Part B.
⚡ PART B: ON A 16 MINUTE RUNNING CLOCK - 12 MINS TO COMPLETE - Stations (completed in pairs)
60m Synchro Malcomb Shuttles (8 x 7.5m laps)
60 Heavy Wall Balls (15/9kg)
60m Synchro Double DB Farmer’s Lunge (22.5/15kg)
60 Handstand Push Ups
60m Synchro Burpee Broad Jumps
60m Handstand Walk (7.5m unbroken laps)
👉Workout Flow & Rules:
Only 2 athletes per station.
Teams may choose which pair tackles each station. (MF, MM, FF)
Once a pair starts a movement, they must finish it before switching.
Once the station is complete, both athletes must run back to the start line before tagging in the next pair.
All 60m movements are completed in 7.5m laps.
✅ Movement Standards
Malcomb Shuttles (60m / 8 x 7.5m laps)
Each lap = 7.5m shuttle run.
Begin with a burpee behind the white line (hands behind the line, chest touches the ground).
Synchro standard: both athletes’ chests must be on the ground at the same time. If not → NO REP.
On the final lap, no burpee is required.
👉Heavy Wall Balls (60 reps @ 15/9kg)
One athlete works, one rests.
Male target = 10ft, Female target = 9ft.
The ball must make contact with the target.
Hips must pass below 90° for the rep to count.
Missed target or shallow squat → NO REP.
👉Double Dumbbell Farmer’s Lunge (60m / 7.5m laps)
Performed in synchro.
Athletes must start and finish behind the white line together. Both feet must clearly cross the line.
Must stay together across the lane to maintain synchro.
👉Handstand Push Ups (60 reps)
One athlete works, one rests.
Hands must remain within the designated box/lines. Outside lines → NO REP.
Clear lockout required at the top (elbows extended, feet on the wall) before descending.
👉Burpee Broad Jumps (60m / 7.5m laps)
This will begin with a burpee - Hands must start behind the white line.
Synchro chest-to-ground (both athletes’ chests touch the ground at the same time).
After the burpee, feet can step into where hands started before the jump (but no further than).
👉Handstand Walk (60m / 7.5m unbroken laps)
Both Hands must start behind the white line on each lap.
Each lap = 7.5m unbroken. If an athlete falls, they must restart that lap from the line (they can switch athletes).
One athlete works, one rests. Athletes can swap as desired.
Media
Community
Event Details
Closes: Sep 28, 2025
Find Your Next Competition
Browse hundreds of CrossFit and functional fitness competitions worldwide.
Our goal is to bring the functional fitness competition community together. Organizing information and bringing valuable resources to the space.
Useful Links
Explore More
Competition Resources
Personal Records