NEW  Sport for 2026 📍 Hiwa Recreation Centre · UoA 📅 Sat 31 Oct 2026 👯 Pairs · All levels
Nau mai, haere mai · Play at Full Volume

Functional
Fitness

A brand-new addition to the Rainbow Games — built for first-timers, not just finishers. Grab a mate, pick your level, and have a go. Every single workout scales to you.

Register now → Sign up solo and we'll match you with a partner.
Counting down to the first heat · 9:00am, 31 Oct
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Yes, this means you

Never done anything like this? Perfect.

Functional Fitness just means everyday movements — squat, push, carry, get up off the floor — done with a bit of music and a lot of support. There's a Social division built entirely for people who are giving it a first go, and our team coaches you through every movement on the day.

The worry"I'm not fit enough."

There's no fitness test at the door. Pick Social, move at your own pace, and scale anything that's too much. The point is to move, sweat a little, and have a laugh with your partner.

The worry"I'll be the worst one there."

It's pairs — you've always got someone in it with you, and reps are shared so you split the work. Everyone's here for the same reason: community, not the leaderboard.

The worry"There'll be heavy barbells."

Nope — no barbells at all. Just dumbbells, light plates and wall balls, at weights you choose. If a movement isn't for you, we've got an easier version ready.

The worry"Will I belong here?"

This is a Rainbow Games event — rainbow and ally athletes of every identity, body and background. Open and Women & Gender Diverse divisions, all welcome, all the way through.

Heard the words CrossFit or HYROX and felt a bit intimidated? Breathe — this isn't that. It's everyday functional fitness, the same kind of moves you'd find in an F45, BFT or local bootcamp class, scaled to whatever level you walk in at. If you can get to a group class, you can do this.
The programme · 3 workouts

See exactly what
you're signing up for.

Flip the switch — every load updates.
▶ Watch the demo
Workout 1 · Inspired by Chappell Roan
Pink Pony Club
10 min cap
  • 100Wall ball shots
  • 80Med-ball lunges
  • 60Plate ground-to-overhead
  • 40
  • 20Sit-ups · in sync

How it works: reps are shared — split them with your partner however you like. The sit-ups are the exception: you do those 20 together, in time.

Movement standards
Wall ball shotSquat down, then throw the ball up to the target on the wall. Catch it and go again.
Med-ball lungeStep into a lunge, back knee gently to the floor, stand tall, holding a medicine ball — at your chest or overhead, whatever's comfy.
Plate ground-to-overheadTake the plate from the floor to locked-out overhead, any way you like.
Push-upChest to the floor, press back up. Social athletes drop to the knees — same move, less load.
Sync sit-upBoth partners lie back and sit all the way up — the rep counts when you're both up together.
▶ Watch the demo
Workout 2 · Inspired by Britney Spears
Toxic
EMOM · 12 min
  • ODDCalories on the
  • EVENMax burpees · in sync

Scoring: every minute alternates. Odd minutes you clear your calories, then rest what's left. Even minutes you rack up as many synced burpees as you can — those burpees are your score.

Movement standards
CaloriesWork until the screen shows your calories for the minute, then rest. Air bike for Competitive, rower for Social.
Sync burpeeChest and thighs to the floor, then stand or jump up — both partners moving together. Every synced rep adds to your score.
▶ Watch the demo
Workout 3 · Inspired by Lady Gaga
Bad Romance
7 min AMRAP · all in sync
  • 7Plate squats
  • 7Plate shoulder-to-overhead
  • 7Plate thrusters
  • 7Burpees to plate

How it works: every rep is done in sync with your partner. Get through the four movements, then go again — as many rounds as you can in 7 minutes.

Movement standards
Plate squatSquat to depth holding the plate at your chest, in time with your partner.
Plate shoulder-to-overheadPress or push the plate from your shoulders to locked-out overhead, together.
Plate thrusterA squat straight into an overhead press — one smooth move, both partners together.
Burpee to plateDrop to the floor, then hop your feet to the plate to finish, in sync.

About the loads: flip the Social / Competitive switch above to see the weights and machine for each division. Movements and standards are still in draft and get finalised after we test them with real athletes, but the gist won't change: everything scales, and we coach you through it on the day.

Pick your lane

Four divisions. One for you.

Open

Social Pairs

All identities welcome. The friendliest place to start — move, scale, enjoy.

Open

Competitive Pairs

All identities welcome, keen to push and chase a spot in the final.

Women & Gender Diverse

Social Pairs

A first-timer-friendly space for women and gender-diverse athletes.

Women & Gender Diverse

Competitive Pairs

For women and gender-diverse athletes ready to bring the heat.

Women and gender diverse (Female-identifying) is intended for women, non-binary, trans and gender-diverse participants who feel this is the right category for them. Open welcomes all pair combinations — you can enter with a partner of any gender identity.

* Draws may be merged at 312's discretion to keep every division a great experience.

The details

Where, when & what to bring.

Venue
Hiwa Recreation CentreUniversity of Auckland, Tāmaki Makaurau
Date
Saturday 31 October 2026One day of competition
Run sheet
Check-in 8:00amFirst heat 9am · medals ~5pm
Format
Pairs onlyRegister solo & we'll match you, or name your partner
Bring
Shoes, water, towelAll equipment is provided · warm-up area onsite
Cost
From $59 + $30 sport feeEarly bird $59 (15 Feb–15 Apr), then $69
Still wondering?

FAQs

I've never done Functional Fitness before — can I still enter?
Absolutely. The Social division is built for newcomers. We scale the movements to suit you and our team coaches you through everything on the day. Most people are surprised how quickly it clicks.
Do I need to be super fit?
No. Pick Social if you just want to move and enjoy it, or Competitive if you're keen to push. There's no minimum fitness to take part.
Do I need a partner to sign up?
It's a pairs event, but you don't need to bring someone. Register as an individual and either name your partner (you both register separately and find each other in the form) or sign up solo and we'll match you with someone.
Can I enter with someone of a different gender identity?
Yes — the Open division welcomes all pair combinations. The Women & Gender Diverse division is for women, non-binary, trans and gender-diverse folks who feel it's the right category for them.
What do I need to bring?
Just proper shoes, a water bottle and a towel. All the equipment is provided and there's a warm-up area onsite.
Is there a final?
Top pairs in the Competitive divisions may go through to a final later in the day. Social divisions are all about taking part — no final, no pressure.
What are the facilities like?
Toilets and changing areas are available onsite at Hiwa. Showers are limited.
Grab a mate

Have a go.
You've got this.

A brand-new sport, a supportive room, and a workout scaled to exactly where you're at. We'll see you on the floor.

Register for Functional Fitness →