Cardinia BlastOFF

Onsite Competition for Teams

Event description

Our previous Event Cardinia KickOff was such a fun & successful day aimed at our first timers in beginners to indermediate!

Now our next Event aimed at athletes in the next level up to be challenged and pushed with some awesome WODs!!

๐Ÿš€๐Ÿš€๐Ÿš€Cardinia BlastOFF!!!๐Ÿš€๐Ÿš€๐Ÿš€

Categories available are in a team of 2:

Female/Female Scaled

Female/Female Masters 35+ SCALED

Female/Female RX'D

Female/Female Masters 35+ RX'D

Male/Male Scaled

Male/Male Masters 35+ SCALED


Male/Male Masters 35+ RX'D

Standards are:

Scaled & Masters 35+ (Scaled)

Hand Release Pushups, Burpees (step in/out) Box Jumps or step ups 24/20", Deadballs 15kg, 40/25kg Deadlifts, Power Cleans, Push Press, Thrusters, Single Skips, (if 1 person can skip on your team thats fine) rowing, assault bike, knee raises, pull ups (in final), lunges, snatch, overhead squat, front squat, Bear Crawl, single arm DB OH 15/10kg


RX'D & Masters 35+ RX'D

HSPU,(female 1 abmat allowed), Burpees, Box Jumps, Deadballs 35/25kg, Deadlifts, Power Cleans, Push Press, Thrusters 60/40kg, Double Unders, Pull ups, Toes to Bar, Bar Muscle ups (in final), rowing, assault bike, lunges, Snatch, OH Squat,Front Squat, Handstand Walk, Single arm DB OH 22.5/15kg.

3 WODs on the Day

and 1 Final for TOP TEAMS ONLY!! Knock out style....

Get ready for some action and fun!! Loads of cheering and high fives once again! We love the comaraderie and banter is allowed in our gym!!

Event Registrations 7:30am-8am then briefing and standards. First WOD to start by approx 8:30am! Event will wrap up before 5pm!

On street parking on the day, with coffee, food & supplier vendors. Sorry NO Dogs allowed.(sorry we love dogs but we have a bad experience)

Currently workng on some awesome $$$ prizes for our Final WINNERS!!ย 

COST Per Team, $140 plus comp corner fees

Scoring: For Weight: Heavier is Better

๐Ÿš€๐Ÿš€๐Ÿš€ EVENT 1 ๐Ÿš€๐Ÿš€๐Ÿš€
On a running clock for 13minutes

Part A: โ€œREDLINEโ€
Lifting complex

0-3min Partner 1 to find 1RM Complex of:

1 Snatch, 1 Hang Snatch, 1 Overhead Squat

3-6min Partner 2 to find 1RM Complex of:

1 Clean, 1 Hang Clean, 1 Front Squat

Partner to choose which element youโ€™re good at!
Combine weight is your total score ๐Ÿ‘Œ๐Ÿผ
(No you donโ€™t do both)
At 6minutes you have

*Partners can assist loading & unloading bars with the complex. Any kind of snatch (power or squat is allowed) any kind of clean (power or squat is allowed) must complete full complex with out putting the bar down

Scoring: For Repetitions: More is Better

Part B โ€œSPACED OUTโ€

on a 13minute running clock at the 6min mark you'll have 7min to score as many reps of:

3 HSPU or Knee raises, 3 Burpee Box Jump Overs

6 HSPU or knee raises, 6 Burpee Box Jump Overs

9 HSPU or knee raises, 9 Burpee Box Jump Overs and so on.

Ascending in 3 reps of Handstand Push ups (scaled knee raises) Partner 1 will complete 3 reps of HSPU then Partner completes 3 reps of HSPU. Then partner 1 completes 3 Burpee Box Jump Overs, partner 2 completes 3 Burpee Box Jump Overs and so on. (No tap in/out you must complete all reps. One working one resting) Go hard & fast!!!

Male HSPU from soft mats which are level to ground.
Female 1 Ab Mat allowed
24/20โ€ box you must jump in/out burpees & jump onto box

Hanging Knee raises
24/20โ€ box you can step in & our for burpees and step on/off box


Scoring: For Time: Fastest is Better | Time Cap: 1000

For Time:

20 Calorie Row

20 Deadball Over Shoulder

20 Calorie Row

40 Syncro Dumbbell Snatches

20 Calorie Row

20 Deadball Squats

20 Calorie Row


Can split the work any way you like. Only the syncro snatches to be done together.

Deadball 25/15kg
Dumbbell 15/10kg

Deadball 35/25kg
Dumbbell 22.5/15kg

More standards will be explained on the day

Scoring: For Time: Fastest is Better | Time Cap: 1600

For Time:

50 Syncro Deadlifts

50 Double Unders/Single Unders

40 Syncro Power Cleans

40 Double Unders/Single Unders

30 Syncro Shoulder to OH

30 Double Unders/Single Unders

20 Syncro Thrusters

20 Double Unders/Single Unders

10mtr Handstand Walk/10mtr Bearcrawl

10 Double Unders


16min Time Cap

All syncro movements must be completed together

Double Unders for RX'D and same reps but Single Unders for Scaled categories.

You can split the work on the skips or Solo.ย 

Handstand Walk for RX'D or Bearcrawl for Scaled can be Solo or shared.ย 


60/40kg &ย Dubs & HS Walk


40/25kg & Single Unders & Bearcrawl