Competition Format & Movement Standards

Strength training

Strength

Lift stronger. Push harder.

Focused on force. Powered by progress. Deadlift, Push press and farmers carry.

  1. Barbell Deadlift8 minutes to establish a 3 rep max Barbell Deadlift
  2. Barbell Push Press8 minutes to establish a 3 rep max Barbell Push Press
  3. Dumbbell Walking Lunge & Kettlebell Farmers Carries8 minutes to complete as many 20m walking lunges and 40m farmer's carries
  4. Medicine Ball Throw8 minutes and 3 attempts to throw as far as possible
Metcon training

Metcon

Movement. Effort. Momentum.

The ultimate mixed modal race. Combination stations. Bring your energy.

  1. RowErg & Sled Push8 minutes to complete 1200 metres Row, in remaining time complete maximum 10m Sled Push lengths
  2. Air Bike & Sandbag Walking Lunge8 minutes to complete 1.2 miles Air Bike, in remaining time complete maximum 10m Walking Lunge lengths
  3. SkiErg & Burpee Box Jump/Step up8 minutes to complete 1000 metres Ski, in remaining time complete maximum Burpee Box Jump/Step up
  4. Run & Wall Balls8 minutes to complete 1km Run, in remaining time complete maximum Wall Balls
Endurance training

Endurance

Pure focus. Pure Power.

Test your output. Test your focus. 8 minute blocks. There's no stopping us.

  1. RowErgAccumulate as many calories as possible in 8 minutes
  2. SkiErgAccumulate as many calories as possible in 8 minutes
  3. BikeErgAccumulate as many calories as possible in 8 minutes
  4. Run2km time trial for fastest time

Athlete Handbook