MAX FIT

This competition will focus on contestants’ strength, power and stamina.

This will be competed live in a virtual arena and scored by 2-3 Judges.

Participants will be drawn into a bracket, and will be given their assigned competition time slot and provided with a link to enter the virtual competition arena where the judges will be in attendance.

Winners will advance to the next round on the bracket and will be provided with a new link and competition time slot.

It shall be competed over 3 rounds, with each round requiring contestants to complete as many of a designated exercise/drill within the allotted time per round.

Contestants will be scored on the number of reps they can complete, as well as the quality and control demonstrated while performing the reps.

Round 1

drills will focus on Core

Round 2

drills will focus on Power/Strength/Conditioning (focus on upper body)

Round 3

drills will focus on Speed/Agility/Coordination (focus on lower body)

Max Fit Divisions

  • Youths: -10 Male /-10 Female / -11 Male / -11 Female/ -12 Male / -12 Female / - 13 Male / -13 Female / -14 Male / 14 Female / -15 Male / -15 Female / -16 Male / -16 Female / -17 Male / -17 Female / -18 Male / -18 Female
  • Seniors (18-40 yrs): Male -75KG / Male 75+KG / Female -60KG / Female 60+KG
  • Masters (+40 yrs) : Male -75KG / Male 75+KG / Female -60KG / Female 60+KG

Max Fit Rounds & Times

  • Under 10 - Under 13 > 3 rounds x 30 seconds
  • Under 14 – Under 15 > 3 rounds x 45 seconds
  • Under 16 – Under 18 – Female >3 rounds x 1 min
  • Senior 18-40 > 3 rounds: 1st round 2 min, 2nd & 3rd round 1 min
  • Masters – 40+ > 3 rounds x 40 seconds

Designated Match Drills

Youth 16-18, Masters & Seniors
Preliminary Match Drills For Youth -18, Seniors & Masters
Round 1

Full Sit Ups with 1, 2s

Round 2

Burpees

  • Full push-up =2
  • Knee push-up =1
Round 3

Perform as many Right Kick ups until halfway through the round

Perform as many Left Kick ups for the rest of the round

Quarter Final Match Drills For Youth -18, Seniors & Masters
Round 1

Mountain climbers drive knee to chest

Round 2

Ab curl from sit to stand position followed by 1, 2’s

  • Without using hands will count as 2
  • Using hands will count as 1
  • Using both hands will count as 0.5
Round 3

Perform as many Star Jumps until halfway through the round

Perform as many alternating knees for the rest of the round

Knees must be at least to belly button level

Semi Final Match Drills For Youth -18, Seniors & Masters
Round 1

Side plank knee drives right knee to right elbow until half time

Side plank knee drives left knee to left elbow for rest of round

Round 2

Speed Walk-Outs

Round 3

Perform as many deep squat with alternating knees

Squat must be to 90 degrees

Knees must be at least belly button level

Final Match Drills For Youth -18, Seniors & Masters
Round 1

V-ups

Round 2

Perform as many in and out plyo push-ups

  • Full push-up=2
  • Knee push-up =1
Round 3

Perform as many deep squats until halfway through the round

Perform as many alternating push kicks for the rest of the round

Youth 10-15
Preliminary Match Drills For Youth -10 until -16
Round 1

Full Sit Ups with 1-2’s

Round 2

Push-ups

Round 3

Perform as many Right Kick ups until halfway through the round

Perform as many Left Kick ups for the rest of the round

Quarter Final Match Drills For Youth -10 until -16
Round 1

mountain climbers

drive knee to chest

Round 2

T-Rotation

(from plank position walk hands backward to feet to pike position)

Round 3

Perform as many Star Jumps until halfway through the round

Perform as many alternating knees for the rest of the round

Knees must be at least to belly button level

Semi Final Match Drills For Youth -10 until -16
Round 1

Leg Raises

Round 2

Speed Walk-Out

Round 3

Perform as many squat with alternating push-kicks

Squat must be to 90 degrees

Kicks must be at least belly button level

Final Match Drills For Youth -10 until -16
Round 1

Full Spring Ups

Round 2

Burpees

  • Full push-up =2
  • Knee push-up =1
Round 3

Deep Squat Jump Squats with 1,2

Virtual Field of Play Rules

Please ensure you are appropriately dressed.

Competitors will be invited into their Virtual Arena 20 minutes before the start of the competition. Technical Host will make the checks with the competitors to ensure framing is correct and lighting is sufficient.

Upon entering the arena, please ensure to show respect to your opponent and your judges with the traditional “Wai”

Competitors will receive a briefing by the judges to ensure they understand the format of the competition, and understand the signals that will be given to indicate the beginning and end of their round.

Please ensure you have studied the exercise/drill that you must perform from the relevant Match Drill table above. Check the instructional/sample VDO clip for each drill to ensure you are framing yourself and facing in the correct direction to perform the drill. You should do your best to copy the framing/positioning of the sample clip.

  • Whilst waiting for your opponent to finish their round, you must remain standing and visible to the Judges at all times.
  • You may not sit between rounds.
  • You may not go off screen between rounds.
  • You may take water which should be in reaching distance so that you do not go off screen.

How a Bout will Run....

  1. There will be a 10 second beep countdown to the beginning of Red Corner’s 1st round
  2. The Round will begin on the Bell signal
  3. There will be a 10 second click countdown towards the end of the round
  4. A Bell will signal the end of the Red Corner’s 1st Round.
  5. There will be a 20 second interval between the end of Red Corner’s 1st round and the beginning of Blue Corner’s 1st round.
  6. There will be a 10 second beep countdown to the beginning of Blue Corner’s 1st round
  7. .... Repeat from Step 2 etc for the first 2 rounds of each competitor
  8. **In matches where Round 3 requires a drill to be done on the Right side for half the round and Left side for the other half of the round, there will be a 10 second click countdown towards the end of the first half of the round, then a bell. Another Bell will then sound to signal beginning of the second half of the round to perform the Left side of the drill. There will be a 10 second click countdown towards the end of the second half of the round, then a bell to end the round.