First Point HYROX Pairs Sim

FIRST POINT HYROX PAIRS SIM Saturday 5 December 2026 | First heat 6:30am AEST (Queensland time) First Point CrossFit, Unit 2/6 Venture Drive, Noosaville QLD 4566.

Grab a teammate and take on a timed, judged hybrid fitness challenge. Teams of two may be male, female or mixed. Choose RX/Open, Intermediate or Beginner. Prizes up for grabs!

ENTRY: AUD $100 per team ($50 per person). REGISTRATION: Opens Monday 2 November 2026 at 5:00pm and closes 2 December 2026 at 11:59pm. All times are AEST (UTC+10), Queensland time.

RACE FORMAT Five teams per heat. New heats start every six minutes from 6:30am. Each team's result is its own elapsed time, not time since the first heat. Both partners complete all five runs together. Station distances and repetitions are totals per team, shared as desired, with one athlete working at a time. Both partners must return from each run before station work begins. Teams finish together after the final wall ball.

WORKOUT — COMPLETE IN ORDER Run → SkiErg → Run → Row → Run → 80 burpee box jump overs → Run → 80 alternating back-stepping lunges → Run → 80 wall balls.

RX / OPEN Each run: 800m. SkiErg: 800m total. Row: 800m total. Lunges: men 2 x 22.5kg dumbbells; women 2 x 15kg dumbbells. Wall balls: men 9kg; women 6kg. Burpee box jump overs: men 24-inch box; women 20-inch box.

INTERMEDIATE Each run: 600m. SkiErg: 600m total. Row: 600m total. Lunges: men 2 x 15kg dumbbells; women 2 x 10kg dumbbells. Wall balls: men 6kg; women 4kg. Burpee box jump overs: men 20-inch box; women 16-inch box.

BEGINNER Each run: 400m. SkiErg: 400m total. Row: 400m total. Lunges: men 2 x 7.5kg dumbbells; women 2 x 5kg dumbbells. Wall balls: men 4kg; women 3kg. Burpee box step overs: men 16-inch box; women 12-inch box. Stepping in and out of the burpee is permitted.

All divisions complete 80 repetitions per team at each of the final three stations. Mixed teams use the men's or women's load and box height applicable to the athlete currently working; both stay in the same skill division.

MOVEMENT STANDARDS Runs: both athletes follow the marked route and complete their division's full distance each time. Ergs: the monitor must show the full prescribed team distance before moving on; do not reset during partner changes. Burpees: chest and thighs touch the floor. RX/Open and Intermediate jump onto the box with a two-foot take-off; stepping down is allowed. Beginner may step up. Both feet must touch the box top and reach the opposite side to complete a rep. No requirement to stand tall on the box. Lunges: hold one dumbbell in each hand at the sides. Step backwards, alternate legs, touch the rear knee to the floor, then return to full hip and knee extension. Each completed step counts as one rep (80 total, 40 each leg). Wall balls: squat with the hip crease below the top of the knee, then throw the ball to the designated target. Men's target 10ft; women's target 9ft. The ball must contact the target. Incomplete reps will not count. Judges will uphold the published standards. Final race briefing and individual heat times will be issued before event day.

Bring training shoes, water and your teammate. This is a local HYROX simulation with a custom workout, rather than a full official HYROX race.

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Event website

https://firstpointcrossfit.com

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Hashtags

#FirstPointCrossFit #HYROXSim #Noosa #PairsFitness

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Organized by: First Point CrossFit

Member since 2020 · Hosted 6 event(s) on Competition Corner

CrossFit and HYROX training in Noosaville, Queensland.

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