Three sections. One team. 60 minutes.
Run Endurance
Expect to hit target calories while using the track for running purposes.
Strength
The strength section — you'll find odd objects like sandbags, dumbbells and kettlebells. No barbells.
Erg Endurance
The final section to tackle. Expect a mix of A and B. Cross the line as a team and finish strong.
Pick your format
Same clock. Same sections. Choose your suited challenge.
Teams of 4
- Personalised team name
- Separate divisions
- 60-minute workout
- Team fitness tracked & measured
- 2× free team name changes
- Team strategy required
Doubles
- Personalised team name
- Separate divisions
- 60-minute workout
- Team fitness tracked & measured
- 2× free team name changes
- More individual efforts
Section A
4000m run
SkiErg Cals
- MMMM300
- Mixed250
- FFFF200
- 2 athletes start on the SkiErg
- 2 athletes start on 400m run
- Rotate pairs every 400m complete
- 1 SkiErg for the whole team
- Once cals complete and 4000m the whole team moves on to Section B
Section B
[1] 150m Dual KB Front Rack Lunges
[2] 60 Sandbag Cleans
[3] 300m Sandbag Bearhug Carry
[4] 60 Single Arm Devils Press
- All 4 athletes start on [1] and finish at [4]
- All movements completed synchro, 2 work : 2 rest
- 1 rep = both athletes perform movement correctly
- Reps must be shared evenly (e.g. 5 reps per pair)
Section C
RowErg Cals
- MMMM250
- Mixed225
- FFFF200
200 Wall Balls
200m sprint finish
- 2 athletes start on the RowErg
- 2 athletes start on the Wall Balls
- Rotate pairs every 40 wall balls complete
- Once cals complete, all 4 athletes cross the line together
Competition Weights
KettleBells - 2 x 16kg / 2 x 12kg
Sandbag - 100lb / 60lb
Dumbbell - 17.5kg / 12.5kg
Wall Balls - 9kg / 6kg
- First number: all male athletes (MMMM, MM, plus the males in Mixed teams and Mixed Doubles)
- Second number: all female athletes (FFFF, FF, plus the females in Mixed teams and Mixed Doubles)
Score = Time
Your team captain will wear a timing chip. Your score is measured from start to finish.
Chip away at each section until you cross the finish line.
Best time wins.
- Timing chip worn by captain
- Start to finish, no section splits
Section A
4000m run
SkiErg Cals
- MM250
- Mixed200
- FF150
- 1 athlete starts on the SkiErg
- 1 athlete starts on 400m run
- Rotate movements every 400m complete
- 1 SkiErg for the whole team
- Once cals complete and 4000m the whole team moves on to Section B
Section B
[1] 150m Dual KB Front Rack Lunges
[2] 60 Sandbag Cleans
[3] 300m Sandbag Bearhug Carry
[4] 60 Single Arm Devils Press
- Both athletes start on [1] and finish at [4]
- All movements completed solo, 1 work : 1 rest
- 1 rep = 1 athlete performs the movement correctly
- Reps must be shared evenly (e.g. 5 reps per person)
Section C
RowErg Cals
- MM200
- Mixed175
- FF150
150 Wall Balls
200m sprint finish
- 1 athlete starts on the RowErg
- 1 athlete starts on the Wall Balls
- Rotate efforts every 25 wall balls complete
- Once cals complete, both athletes cross the line together
Competition Weights
KettleBells - 2 x 16kg / 2 x 12kg
Sandbag - 100lb / 60lb
Dumbbell - 17.5kg / 12.5kg
Wall Balls - 9kg / 6kg
- First number: all male athletes (MMMM, MM, plus the males in Mixed teams and Mixed Doubles)
- Second number: all female athletes (FFFF, FF, plus the females in Mixed teams and Mixed Doubles)
Score = Time
Your team captain will wear a timing chip. Your score is measured from start to finish.
Chip away at each section until you cross the finish line.
Best time wins.
- Timing chip worn by captain
- Start to finish, no section splits
All You Need To Know
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