the workouts

the workout.

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the workoutweightshow it worksmovement standards
§01 / THE WORKOUT SPEC

work

W-01

6min

rest

R-01

90sec

format

F-02

teams of2

you go, i go · 1 working · 1 resting

cardio

as many calories as possible

ST-01

01
Ski ErgCALORIES
90 SEC REST

ST-02

02
RowCALORIES
90 SEC REST

ST-03

03
BikeCALORIES
90 SEC REST

strength & conditioning

as many reps as possible

ST-04

04

AMRAP · 6:00

Barbell Deadlift20 REPS
Burpee20 REPS
90 SEC REST

ST-05

05

AMRAP · 6:00

Sandbag Toss Over Shoulder20 REPS
Sandbag Squat20 REPS
90 SEC REST

ST-06

06

AMRAP · 6:00

Dumbbell Push Press20 REPS
Box Jump Over20 REPS
90 SEC REST

finisher

as many metres as possible

ST-07

07
Max Distance RunMETRES · YOU RUN, I RUN

1 rep = 1 cal = 1 metre · max reps wins

§02 / TWO WAYS TO COMPETE

choose your category.

core

for anyone who wants to move, have fun, and test themselves without pressure. accessible, low-barrier, and built for newcomers or anyone chasing a full-body challenge with their team.

elite

for athletes ready to push their limits. faster, heavier, more demanding. elite is for those who thrive on pressure and want to measure up against the best.

§03 / WEIGHTS BY CATEGORY

pick up the right weight.

we designed these categories to keep competition fair while making sure everyone has a place to play. athletes choose the category that best reflects their identity and where they feel they can compete fairly.

movementFFMixedMM
Barbell Deadlift
75 kg80 kg100 kg
Sandbag Toss Over Shoulder
30 kg40 kg60 kg
Dumbbell Push Pressper db
15 kg17.5 kg22.5 kg
Box Jump Over
24"24"30"

ff = female / female · mixed = one female + one male · mm = male / male

§04 / THE FORMAT, EXPLAINED

how it works.

01scoring

1 point = 1 rep = 1 calorie = 1 metre

the goal is simple. score as many points as possible. every rep, every calorie, every metre counts as one point.

02how you compete

three workouts. one overall winner.

cardio, strength & conditioning, and the finisher are each scored on their own. a strong run on two can carry a weaker one. the team with the best combined score takes the win.

03amrap format

as many reps as possible in 6 minutes.

you and your partner cycle through movement 1 for 20 reps, then movement 2 for 20 reps, then back to movement 1, until time is called. total reps is your score.

04you go, i go

one partner works. one partner rests.

the resting partner can't touch the equipment until the working partner is done. you can't start a new movement while your partner is still on theirs.

§05 / WHAT COUNTS AS A REP

movement standards.

judges will be on the floor counting reps. these are the standards every rep needs to hit to count — same rules for every team, every level.

01

ski erg

rep credit
  • damper is adjustable any time
  • one athlete works at a time
  • you can pass the handles to your partner
02

row

rep credit
  • damper is adjustable any time
  • you can hand the handle to your partner
  • you can help your partner with the straps
  • one athlete rowing at a time
03

bike

rep credit
  • damper can be adjusted any time
  • one athlete biking at a time
04

barbell deadlift

rep credit
  • bar starts on the ground every rep
  • conventional stance only — hands outside the knees, no sumo
  • straps not allowed (grip is part of the standard)
  • rep counts when hips and knees are fully locked and shoulders are behind or directly above the bar
  • dropping the bar is allowed
  • only one partner can touch the bar at a time
05

burpee

rep credit
  • chest, hips, and thighs must touch the ground at the bottom
  • athlete crosses the bar — step or jump over are both allowed
  • rep counts when both feet are on the opposite side of the bar
06

sandbag toss over shoulder

rep credit
  • hips must be fully locked out at the top before the bag is tossed over the shoulder
  • rep counts when the bag touches the floor
  • only one partner can touch the bag at a time
07

sandbag squat

rep credit
  • bag must be held above the hips for the duration of the rep — bear-hug or on the shoulder, for example
  • hip crease must drop below the top of the knee at the bottom
  • rep counts when the athlete returns to standing with hips and knees fully locked
  • you can pass the bag to your partner when switching
08

dumbbell push press

rep credit
  • both dumbbells start at the shoulders (front-rack) — and must return to the shoulders before the next rep starts
  • one dip-and-drive only — knees bend once, legs drive up, then arms press. re-bending the knees once the arms start pressing is a push jerk and does not count
  • both dumbbells finish overhead at the same time, arms fully locked out, biceps by the ears
  • hips and knees are fully extended at lockout — straight legs, standing tall
09

box jump over

rep credit
  • step or jump are both allowed
  • both feet must touch the box
  • rep counts when both feet land on the floor on the other side
10

max distance run

rep credit
  • one athlete running on the curved runner at a time

standards are final on the day. judges will no-rep anything that doesn't meet them — repeat the rep, keep moving.