01 // 1000M
ALL DIVISIONS
SKIERG (1000M)
Technique Cue: Do not redline in the first 300m! Drive with a powerful hip-hinge extension rather than relying on triceps. Maintain a steady stroke rate (38–42 SPM).
PENALTY / MISTAKE: Standing too tall or failing to reset flywheel momentum.
02 // 50M
102KG OPEN / 152KG PRO (+ SLED)
SLED PUSH (50M)
Technique Cue: Keep hips low with a 45° forward torso angle. Lock arms out straight and drive with short, piston-like steps on your toes.
RULEBOOK PENALTY: The entire sled must cross the white line before initiating each 12.5m turn.
03 // 50M
78KG OPEN / 103KG PRO (+ SLED)
SLED PULL (50M)
Technique Cue: Plant feet wide behind the line. Use a large backward body lean and leg drive, followed by a fast hand-over-hand rhythm.
RULEBOOK PENALTY: Stepping over the box line incurs a severe 3-minute time penalty.
04 // 80M
BODYWEIGHT
BURPEE BROAD JUMP (80M)
Technique Cue: Use the step-back & step-up technique to conserve ~30% heart rate compared to jumping up. Aim for consistent 1.0–1.2m jumps.
MOVEMENT STANDARD: Chest and thighs must touch the floor. Hands must be placed directly behind feet.
05 // 1000M
DAMPER 5–6
ROWING (1000M)
Technique Cue: Sequence strictly: Legs ➔ Core ➔ Arms on the drive. Controlled 2:1 recovery ratio. Maintain 26–28 SPM to flush out lactate.
ROOKIE MISTAKE: Rushing the slide at 35 SPM, blowing up your heart rate before the carries.
06 // 200M
2×16KG / 2×24KG / 2×32KG
FARMER'S CARRY (200M)
Technique Cue: Shoulders retracted and depressed. Short, rapid turnover steps to prevent the kettlebells from swaying.
STRATEGY: Aim for 100m unbroken sets. Dropping adds ~15s per stop.
07 // 100M
10KG / 20KG / 30KG
SANDBAG LUNGES (100M)
Technique Cue: Position the sandbag high on your upper traps. Keep an upright torso to spare your lower back. Smooth knee kiss on the floor.
RULEBOOK PENALTY: Rear knee must clearly touch the turf on every rep. No stutter stepping.
08 // 75-100 REPS
4KG (2.7M) / 6KG (3.0M) / 9KG (3.0M)
WALL BALLS (75 / 100 REPS)
Technique Cue: Deep squat with hip crease below knee crease. Explosive hip drive propels the ball. Relax your arms briefly at the bottom.
RULEBOOK PENALTY: No-rep if squat depth is above parallel or if the ball fails to hit the target square.
