GymSync Competitions
NEW! GymSync Comp lands at Ffit Conwy!
We’re proud to announce that Ffit Conwy is officially hosting GymSync competitions at Colwyn Leisure Centre!
What is a Gym Sync Competition?
GymSync is an online fitness competition delivered by licensed gyms such as Ffit Conwy to find the fittest athlete, gym, couple, mum, dad, teen and any other category you can think of. GymSync events run simultaneously at gyms across the UK and the world with everyone competing together.
Compete locally and nationally with other members: All gyms host their event over the same weekend and a live leaderboard will show all the athletes' performance in one place.
When is the next GymSync Competition?
THEME: ‘RAGING RAPIDS’
LOCATION: Colwyn Leisure Centre
DATE: Saturday 4th July 2026
- WAVE 1: 09:00am Mens
- WAVE 2: 09:45am Womens
- WAVE 3: 10:30:am Mixed
Leaderboard of performance: RAGING RAPIDS
COST: £17 per person per team. (Teams of 4 = £68)
BOOK NOW
Teams of 4
THE WORKOUT
Part A
0:00–20:00
20 Minute AMRAP - Rotate stations every 1:00
P1: Max Cal SkiErg
P2: Max Cal RowErg
P3: Max Lateral Burpee Box Overs
P4: Rest
Teams rotate every minute, moving to the next station.
Each athlete completes 5 rounds at each station.
20:00–22:00 – Full Team Rest
Part B –
22:00–30:00
8 Minute AMRAP
3 athletes: SkiErg – Max Cals (continuous)
1 athlete (rotating every 2:00):
14 Burpees Over RowErg + Max RowErg Cals (remaining time)
Rotation:
P1: 22:00–24:00
P2: 24:00–26:00
P3: 26:00–28:00
P4: 28:00–30:00
Final Score = Total SkiErg Cals + RowErg Cals + Lateral Burpee Box Overs (Part A) + RowErg Cals + SkiErg Cals + Burpees Over RowErg (Part B)
It’s fast. It’s relentless.
And it’s all about team flow under fatigue.
Be sharp on transitions
You’re moving every minute. Clean handovers save valuable output.
Plan your Part B roles
Know who is strongest on the rower and who can maintain SkiErg consistency.
Footwork matters
Efficient footwork on the burpee over box and burpee over rower matters! Minimise extra steps.
- Stay motivated with a clear goal
- Stay motivated with a clear goal
- Add a fun, competitive element to your fitness routine
- Track your progress in real time
- Be part of a wider community challenge
- I haven’t trained for this can I still do it?
Yes. It’s designed to be accessible but challenging. Teamwork makes the difference.
- Are there complex movements?
No. Just SkiErg, RowErg and Burpee Box Overs.
- I don’t have a team yet
Reply to this email hamdden.lesiure@conwy.gov.uk and we’ll help place you in a team.
- Do I have to be a member?
No, everyone is welcome! Get your friends involved.
- How does scoring work?
Combined total of all calories and reps across both parts