Race Information

Race Advice & Standards

Start – Run 800m this is 2 full laps of the running track and into the movement arena through the entry shoot and complete zone 1. *Doubles Athletes must complete this together.

Zone 1 – Must be completed in order

• Concept 2 Ski erg: Shorter, more powerful strokes will be most effective, but don’t go too hard too early, as it’s a long workout.
• Plate Ground to Overhead: The plate must touch the ground and finish with straight arms above the athlete’s head.
• Ball Bearhug Squats: A dead ball must be held in the athlete’s arms against the chest or abdomen. The athlete must squat to 90 degrees and stand tall with straight legs and hips for each rep.

Run 800m (Solo) – exit the movement arena through the exit shoot and complete 2 full laps of the running track – return to the movement arena through the entry shoot and complete zone 2

Run 800m (Doubles) – complete 1 x 400 metres each. Athletes must leave the fitness area together: Athlete B to swap zones, Athlete A to complete 400 metres, then Athlete A to swap zones and Athlete B to complete the 400 metres. Once Athlete B completes 400m, they must collect Athlete A from the swap zone before heading back into the fitness arena.

Zone 2 – Must be completed in order

• Concept 2 Bike erg: This station is going to burn the legs; let’s go!
• Box Step Overs: This can be completed as box jumps or step-ups, providing the athlete starts with both feet on the ground, both feet touch the box at the top, and both feet touch the ground on the other side of the box. Jumps may be quicker, but will this fatigue you?
• Deadball Walking lunges: The ball can be carried on the shoulder or chest, and the knee should touch the ground.

Run 800m (Solo) – exit the movement arena through the exit shoot and complete 2 full laps of the running track – return through the entry shoot and complete to zone 3.

Run 800m (Doubles) – complete 1 x 400 metres each. Athletes must leave the fitness area together: Athlete B to swap zones, Athlete A to complete 400 metres, then Athlete A to swap zones and Athlete B to complete the 400 metres. Once Athlete B completes 400m, they must collect Athlete A from the swap zone before heading back into the fitness arena.

Zone 3 – Must be completed in order

• Concept 2 Rower: Is it time for a breather, or is now the time to add intensity?
• Plate Thrusters: Hold the plate horizontally to the ground underneath your chin, squat to 90 degrees, power up and press the plate overhead with straight arms at the finish. Remember to get that chin out of the way as you push the plate over your head.
• Farmers Carry: Pick up 1 kettlebell in each arm, stand tall with good posture and abs on. Walk or run the marked course for 200m. You can place the kettlebells on the ground at any stage for a rest or to swap with your partner.

Run 800m (Solo) – exit the movement arena through the exit shoot and complete 2 full laps of the running track – return through the entry shoot and complete zone 4.

Run 800m (Doubles) – complete 1 x 400 metres each. Athletes must leave the fitness area together: Athlete B to swap zones, Athlete A to complete 400 metres, then Athlete A to swap zones and Athlete B to complete the 400 metres. Once Athlete B completes 400m, they must collect Athlete A from the swap zone before heading back into the fitness arena.

Zone 4 – Must be completed in order

• Burpees: We all know how bloody good these are. The chest must touch the ground, and the athlete must stand tall to finish the rep. Feet must come off the ground with hands above shoulder height.
• Ball Over Shoulder: Pick the ball up from the ground, stand tall and roll the ball over your shoulder. The ball will fall to the ground and repeat.

Run 800m – exit the fitness area through the exit shoot and complete 2 full laps of the running track, then sprint to the finish line and collect your well-earned medal. Doubles partners MUST complete this together.

Enjoy the relaxing beats and recovery station, which includes ice baths, compression boots, and massage guns.

Important Things To Remember

* Must complete reps/distance of movements in order with appropriate technique and movement standards.
* The doubles athletes’ format is a you-go-I-go. This requires Athlete A to complete reps while Athlete B rests, and you can alternate as required until all reps/distances are completed before moving on to the next exercise. This also applies to the run component: Athlete A completes 1 x 400m run, and Athlete B completes 1 x 400m run. Double athletes must start and finish 800m together, with the you-go-I-go format applies to the internal 800m.
* When double athletes are swapping reps, the equipment must be from the ground.
* Starting waves will consist of athletes in the same category or age group, with 10 – 20 athletes being sent off approximately every 7 minutes to avoid congestion at each zone.
* Yes, we want you to be competitive, but please remember this is fitness racing for fun. If you want to go for the win, we suggest you register in the open category.
* Although this race is challenging, we believe it suits all fitness levels. If this is your first event of this style and you are worried about completing it, we suggest you do the doubles event with a friend.
* The race distance is the same for all categories, but the weights for the male, female, and open categories are different. The heaviest weight will be 25kg.