The kettlebell Farmers Carry begins and ends with the collection and return of the kettlebells from the mats at the start/finish line of the station.
The participant must carry both kettlebells at all times while they move.
Kettlebells must be carried with both arms extended by the participants sides.
Placing the kettlebells down to rest is permitted but only if the kettlebells do not move forward.
The workout station is completed once the participant carries the kettlebell across the finish line and returns them to the mats, ensuring that the handles remain upright.
Non-working participant must remain directly behind active participant
Tyre Flip
60 Meters
Approximately 50 kg
The tyre flip begins with the participant flipping the tyre forward using both hands
The tyre must flip directly forward with a full 180 degree turn
The tyre must land flat on the ground before it can be flipped again
The tyre must not be rolled or moved in any other style except for a flipping motion
The entire tyre must cross the line on the turn around point before being flipped back to the start/finish line
The workout station is complete once the participant flips the entire tyre over the start/finish line
Non-working participant must remain directly behind active participant
Sandbag Walking Lunges
Female: 10kg
Male: 20 kg
Miked Doubles: 20kg
Participants back knee must touch the ground on every rep
Full hip extension is required at the top of each rep
Sandbag must not touch the ground at any point
Sandbag may not be advanced during participant transitions. The bag must be passed laterally or backwards only
Non-working participant must remain directly behind active participant
The participant must place the sandbag in the designated area at the start/finish line
Overhead Plate Carry
Female: 10kg
Male: 15kg
Mixed Doubles: 15kg
The movement begins with the plate being picked up by the participant and lifting above their head with both hands
The participant is permitted to use any grip as long as the plate is carried above the head. Elbows can be bent or straight, whatever the participant prefers
The participant must not rest the plate on their head throughout the station
The participant can choose to run or walk
The plate must be passed between participants while remaining stationary during the transition
The participant can place the plate down to rest but must remain stationary
The participants entire body/both feet must cross the turn around line and start/finish line
The plate must be placed back to the mats at the start/finish line upon completion
Row
1000 Meters
Must start from 0m
Damper may only be adjusted BEFORE starting
Both feet may be strapped in BEFORE grabbing handle and starting
Handle must return holder before changeover
Non-working participant must remain directly behind active participant
Burpee Broad Jumps
60 Meters
The movement begins with the participant placing hands behind the start line and chest to the ground
Both feet must be placed behind hands by either stepping each foot forward or jumping both feet forward
Once feet are in place, participants must jump forward, two feet together and land two feet together
Once two feet have landed, both hands are to be placed in front before continuing the burpee movement
If a stumble or slip occurs forward, participants must step back before continuing
The participant must cross over the turn around line and start/finish line with both feet (jump over the line)
Non-working participant must remain directly behind active participant
Transitions must be made between team members laterally (where the current participant lands, the second participant must step into this same position)
Alternating Dumbbell Snatches
60 Reps
The movement begins with the participant grabbing the dumbbell with onehand and lifting upward and overhead in one movement fully extending the elbow
The participant is permitted to switch to the other hand either at the top of the movement or the bottom but not switch between the two
The dumbbell must return to the ground and touch either both ends or one end, whichever the participant prefers
The dumbbell must be placed on the ground before transition can be done between participants
The dumbbell must be placed back on the mat once required reps are achieved
Non-working participant must remain directly behind active participant
Wall Balls
Female: 4kg
Male: 6kg
Mixed Doubles: 6kg
Hips must pass below parallel on every rep
Ball must hit target for rep to count
Missed target = no rep (no time penalty)
Catch must be controlled
Only one athlete working at a time
Ball must return to the floor before next athlete begins
