Race Flow

1. Start
2. Complete all 7 zones in order
3. Follow the judge's instructions
4. Finish race

Key Rules to Remember

• Always complete full movement standards.
• Wait for the judge's confirmation before leaving the station.
• Stay within your designated lane.
• In doubles, follow switching rules carefully, they will differ across zones.

Mistakes to Avoid

• Not hitting full depth (Wall Balls / Lunges).
• Turning sled early.
• Leaving the zone before judge approval.
• Improper switching in doubles.

Execution & Movement Rules:

1. The athlete must ensure that the rowing machine monitor displays 0 meters before starting the workout.
2. Resistance must be set correctly according to the category before beginning the attempt.
3. The athlete must complete the entire 1 km in one continuous effort.
4. The athlete is not allowed to step off or leave the rowing machine before completing the full distance.
5. Upon completion, the athlete must raise their hand clearly to signal the Station Judge.
6. The athlete must place the rowing handle back properly before leaving the zone.
7. The athlete may only leave the machine after the judge has verified the distance.

Doubles Category Rules:

• Only one athlete rows at a time.
• A maximum of one switch is allowed during the rowing effort.
• The non-working athlete must always remain within the designated waiting area.
• Leaving the designated area may result in a time penalty, at the discretion of the Zone Judge.

Faults, Violations & Penalties

• Leaving the machine before completing the distance DNF.
• Failure to complete the full 1000m DNF.
• Incorrect resistance setting - May result in penalty or restart (Zone Judge's discretion).
• Improper switching (in doubles) Time penalty (+5 minutes).
• The athlete must return the rowing handle to its designated position before leaving the zone. Failure to do so will result in a +5-minute penalty.

Execution & Movement Rules:

1. The athlete must begin with both the sled and themselves positioned behind the designated start line. The sled must be pushed across the entire lane length as defined.
2. At each turn point, the sled must fully cross the designated line before the athlete changes direction.
3. Partial crossing or early turning is not permitted.
4. The workout is considered complete only when the sled fully crosses the final finish line.

Doubles Category Rules:

• Athletes may switch multiple times during the sled push.
• The non-working athlete must:
  • Remain within the same lane.
  • Stay behind the working athlete.
• Leaving the designated lane or interfering with other lanes may result in penalties.

Faults, Violations & Penalties

• Turning before sled crosses the line +5-minute penalty per violation.
• Leaving lane or interference Penalty (at Zone Judge's discretion).
• Failure to complete full distance DNF.

Execution & Movement Rules:

1. The athlete must begin with both the sled and themselves positioned behind the designated start line.
2. The sled must be pulled using the rope until it fully crosses the designated line.
3. The athlete must then change direction and pull the sled back to complete the full distance.
4. The athlete must always remain standing while pulling.
5. The athlete must remain within the designated athlete's box at each end of the lane.
6. The athlete is not allowed to step outside or cross the boundary lines of the box while pulling.
7. The rope must remain within the athlete's lane and must not obstruct or interfere with other lanes.

Doubles Category Rules:

• Multiple switches are allowed.
• The non-working athlete must remain within the designated area.
• Interference or leaving the zone may lead to penalties.

Faults, Violations & Penalties

• Pulling outside the athlete box Penalty (at Zone Judge's discretion).
• Turning before sled crosses the line +5-minute penalty.
• Rope interference across lanes Penalty (at Zone Judge's discretion).
• Failure to complete the full distance DNF.

Execution & Movement Rules:

1. The workout begins when the athlete lifts both kettlebells from the designated starting area.
2. The athlete must always carry both kettlebells simultaneously during movement.
3. Arms must remain extended by the sides while carrying.
4. The athlete must complete the full distance and return the kettlebells to the marked finish area.
5. The athlete may place the kettlebells down while in the lane but must not move forward or backward while resting.

Rest & Handling Rules:

• Athletes may place the kettlebells on the ground to rest.
• However:
  • The kettlebells must not be placed in a forward position to gain advantage.
  • The athlete must resume from the same position without gaining extra distance.

Doubles Category Rules:

• Only one athlete may carry both kettlebells at a time.
• Switching is only allowed at the designated swap zone.
• The non-working athlete must remain behind their partner within the same lane.

Faults, Violations & Penalties

• Carrying one kettlebell at a time +5-minute penalty.
• Wrong weight selection DNF.
• Advancing kettlebells forward while resting +5-minute penalty.
• Improper switching +5-minute penalty / Disqualification.
• Failure to complete the distance DNF.

Execution & Movement Rules:

1. The athlete must start facing the box from the designated side only.
2. The jump must be initiated using a two-foot take-off (no staggered start).
3. Both feet must land simultaneously on the box surface.
4. The athlete must achieve full extension at the top, with hips and knees fully extended before descending.
5. The athlete may:
   • Jump down with both feet OR
   • Step down one foot at a time
6. Hands must not be used to assist during the jump.

Doubles Category Rules:

• Multiple switches allowed.
• Each athlete must perform reps from the designated side.
• The non-active partner must stay behind the active partner.

Faults, Violations & Penalties

• No full extension No Rep.
• Staggered take-off No Rep.
• Single-foot landing No Rep.
• Use of hands No Rep.
• Failure to complete reps DNF.

Execution & Movement Rules:

1. The athlete must lift the sandbag without assistance and place it across both shoulders.
2. Each repetition must begin with the athlete standing tall behind the line with the sandbag placed across the shoulders.
3. During each lunge:
   • The trailing knee must touch the ground.
   • The athlete must return to full extension before the next step.
4. Lunges must be done with legs alternating.
5. The athlete is not allowed to put the sandbag down once they begin, except for in the designated areas.

Movement Restrictions:

• Athletes may pause between reps.
• However:
  • Walking or shuffling between reps is not allowed.
  • Any forward movement without proper lunge execution is not permitted.

Doubles Category Rules:

• Switching is allowed only at the designated swap zone.
• Changing sandbags outside the swap zone - Disqualification.

Faults, Violations & Penalties

• Knee not touching ground +5-minute penalty.
• Improper extension Penalty (at Zone Judge's discretion).
• Illegal switching Disqualification.
• Failure to complete the distance DNF.
• Switching partner before swap zone +5-minute penalty.

Flow of Movement:

• The athlete must begin in a standing position, holding the ball with both hands.
• Each repetition consists of:
  • A full squat (hips below knee level).
  • Throwing the ball to hit the designated target.
  • Both these movements must be done in one flow.
• The athlete must achieve full hip and knee extension before initiating the next repetition.

Doubles Category Rules:

• Multiple switches allowed.
• Non-working athlete must remain in the designated area behind the active athlete.

Faults, Violations & Penalties

• Ball not hitting the target No Rep.
• Squat not as per the rule (hip below knee level) No Rep.
• Incomplete reps DNF.