MastersHQ Championship 2026 — Official Workout Guide
Two days, six events, Seaworks Maritime Precinct in Williamstown. Saturday 29 and Sunday 30 August 2026. Programming by Luke De Jonge.
EVENT SCHEDULE
| Day | Event | Workout | Window (AEDT) | Cap |
|---|---|---|---|---|
| Sat 29 Aug | 01 | Victory Lap | 7:45am – 2:20pm | 20:00 |
| Sat 29 Aug | 02 & 03 | The Masters Total | 2:38pm – 7:10pm | 13:00 clock |
| Sun 30 Aug | 04 | Move It or Lose It | 7:30am – 12:16pm | 14:00 |
| Sun 30 Aug | 05 | Grip Gauntlet | 12:40pm – 7:21pm | 8:00 |
| Sun 30 Aug | 06 | Assault Fran Lite | Same block as 05, from the 10:00 mark | 6:00 |
How the blocks run. Events 02 and 03 share one 13:00 running clock — one continuous heat, two scores. Events 05 and 06 share one 16:00 block: Grip Gauntlet runs 0:00–8:00, a 2:00 rest, then Assault Fran Lite from the 10:00 mark to 16:00. Athletes keep the same lane and heat slot across Events 01, 02 and 03.
Arrival and warm-up. Be onsite one hour before your first heat. First-heat athletes come in as the doors open — 7:10am Saturday, 7:15am Sunday. For Events 05 and 06 the warm-up call is 15 minutes out and the corral call is 5 minutes out.
Overall tie-break. Where two or more athletes finish on equal points, a count-back is applied first. If the count-back is also tied, Event 06 — Assault Fran Lite is the deciding event.
EVENT 01 — VICTORY LAP
For time · 20:00 cap
- 3 rounds of D.T.
- 3 running laps
- 2 rounds of D.T.
- 2 running laps
- 1 round of D.T.
- 1 Victory Lap
One round of D.T. = 12 deadlifts, 9 hang power cleans, 6 shoulder-to-overheads. Same bar, same load, all three movements — set once before the heat, never changed mid-workout.
The running course. Each lap runs 115m out to the bollards at the water’s edge and 115m back — 230m a lap, roughly 1,380m per athlete across the six laps. One-way circuit: exit the floor toward lane 1, run out and around the bollards, re-enter behind the rig. Leaving the course or knocking a bollard is a fault.
Weights
| Division | Age group | Women | Men |
|---|---|---|---|
| RX | 30–49 | 40 kg | 60 kg |
| RX | 50–59 | 35 kg | 50 kg |
| RX | 60+ | 30 kg | 40 kg |
| Intermediate | 30–49 | 30 kg | 40 kg |
| Intermediate | 50–59 | 25 kg | 35 kg |
| Intermediate | 60+ | 20 kg | 30 kg |
Scoring. Time to complete the workout. If not finished within the 20:00 cap, the score is total reps completed — each deadlift, hang power clean, shoulder-to-overhead and completed running lap counts as one rep.
EVENTS 02 & 03 — THE MASTERS TOTAL
1RM total + 500m row · 13:00 running clock
| Clock | Movement |
|---|---|
| 0:00 – 4:00 | Event 2 — 1RM squat clean |
| 4:00 – 8:00 | Event 2 — 1RM strict press |
| 8:00 – 10:00 | Strip the barbell, transition, judge sets the rower |
| 10:00 – 13:00 | Event 3 — 500m row |
One continuous 13:00 clock per heat, two separate scores. All divisions row 500m and the lift is as prescribed for every division and age group.
Every attempt starts on the floor. The barbell must begin on the floor for every squat clean and every strict press attempt. There are no preset loads — athletes load their own bar and may go up or down within each lifting window.
On the floor. Lift on the red mat facing lane 1 with the bar lying along the lane. At 8:00 strip the bar and walk down the lane to the rower, which sits at the far end with the monitor at the rig end, so the athlete boards facing the rig. One athlete per lane.
Scoring. Event 2 is the combined total in kilos of the heaviest successful squat clean and heaviest successful strict press. Event 3 is time to complete the 500m row.
EVENT 04 — MOVE IT OR LOSE IT
5 sets · 2:00 on / 1:00 off · 14:00 cap
- 10 toes-to-bar or knee raises (per division below)
- 40 double unders or single unders (per division below)
- Max burpee box get-overs until 45 total (24″ box, all divisions)
Five 2:00 work periods with 1:00 rest between. Each period starts again at the pull-up bar with the gymnastics movement. Burpee box get-overs accumulate across all five until the athlete reaches 45. A genuine attempt at all toes-to-bar and skipping reps is required before advancing.
Gymnastics and skipping
| Division | Age group | Gymnastics | Skipping |
|---|---|---|---|
| RX | 30–59 | 10 toes-to-bar | 40 double unders |
| RX | 60+ | 8 toes-to-bar | 40 double unders |
| Intermediate | 30–59 | 8 toes-to-bar | 30 double unders |
| Intermediate | 60+ | 8 toes-to-bar | 30 double unders |
On the floor. Ten lanes, three stations, one direction of travel: start under the pull-up bar at the rig end, move to the skipping zone, then to the box. Every rest period, walk back up to the bar.
Scoring. Primary score is the time taken to complete 45 burpee box get-overs. If the athlete doesn’t reach 45 within the cap, the score is the total number completed.
EVENT 05 — GRIP GAUNTLET
For time · 8:00 cap
- 40m overhead dumbbell walking lunges
- 30 alternating hang dumbbell snatches
- 20m handstand walk (RX) / 20 rower walk-outs (Intermediate)
- AMRAP bar muscle-ups (RX) / chest-to-bar pull-ups (Intermediate)
The lunges run four lengths of the 10m sectioned lane. The handstand walk is marked in 2m unbroken segments — come down before a section and you restart from the last completed segment. One athlete per lane, eight lanes for this block.
Weights and gymnastics
| Division | Age | Women | Men | Gymnastics |
|---|---|---|---|---|
| RX | 30–54 | 15 kg | 22.5 kg | 20m handstand walk, then bar muscle-ups |
| RX | 55+ | 10 kg | 15 kg | 10m handstand walk, then bar muscle-ups |
| Intermediate | 30–54 | 10 kg | 15 kg | 20 rower walk-outs, then chest-to-bar pull-ups* |
| Intermediate | 55+ | 5 kg | 10 kg | 20 rower walk-outs, then chest-to-bar pull-ups* |
* Scaled option, Intermediate only: pull-ups in place of chest-to-bar.
Scoring. Primary score is total bar muscle-ups, or chest-to-bar pull-ups, completed before the 8:00 cap. Tie-break is the time taken to complete the handstand walk or rower walk-outs portion.
Rest 2:00 after the cap, then straight into Event 06, starting at the 10:00 mark. Nothing is wheeled in between the two.
EVENT 06 — ASSAULT FRAN LITE
For time · 15-12-9 · 6:00 cap
- 15-12-9 assault bike calories
- 15-12-9 thrusters
Begins 2:00 after Event 05, at the 10:00 mark of the shared block. The bike and rower stay in the bay; the thruster barbell comes out to the middle of the floor, athletes thrustering facing lane 1.
Weights
| Division | Age group | Women | Men |
|---|---|---|---|
| RX | 30–59 | 30 kg | 45 kg |
| RX | 60+ | 20 kg | 30 kg |
| Intermediate | 30–59 | 20 kg | 30 kg |
| Intermediate | 60+ | 15 kg | 25 kg |
15 calories, then 15 thrusters. 12 calories, then 12 thrusters. 9 calories, then 9 thrusters. All prescribed calories before moving to the barbell, all prescribed thrusters before returning to the bike.
Scoring. Time to complete the workout. If not completed within the cap, the score is total reps completed — each assault bike calorie counts as one rep, and each thruster counts as one rep.
Movement standards for every one of these movements are on the MastersHQ standards page. Questions to admin@mastershq.com.au.
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