FitnessEvents

General Rules
• Total reps and distances must be completed by the pair before moving on to the next discipline.
• Partners must move on to the next discipline together.
• Work may be shared evenly or unevenly.
• The minimum requirement: each athlete must complete at least 25% of the total work at every station.

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ECHO BIKE
• Swap as often as you like ✅
• Hands and feet must be used throughout the full distance ✅
• Standing on the bike is not permitted ❌

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BENCH PRESS
• Swap as often as you like ✅
• To swap:
• Athlete must clearly say “TAKE BAR” to the judge
• When ready to resume, athlete must say “MY BAR” and the judge will return the bar ✅
• Arms must fully extend at the top of each rep ✅
• Bar must touch the chest at the bottom of each rep ✅
• Shallow reps (top or bottom) will receive:
• 1 warning
• Further invalid reps will be docked ❌

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AST (Alternate Squat Thrusts)
• Judges will count every other rep (each leg = 1 rep) ✅
• Swap as often as you like ✅
• Both feet must clear and land on either side of the AST board ✅
• A floating front foot will not be counted ❌

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SIT UPS
• Only full sit-ups will count as reps ✅
• Hands must remain in contact with the head at all times ✅
• Elbows must touch the pads at the bottom of the rep (elbows flared out) ✅
• Elbows must touch the tops of the kneecaps at the top of each rep
• If physically unable due to body composition, judges will hold a bar near the knees for contact instead ✅
• Only one anchor point will be provided per pair
• Swap as often as required until reps are completed ✅

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BENCH JUMPS
• Swap as often as you like ✅
• 1 full rep = jump over the bench + jump back to the starting side
(2 single-side jumps = 1 full rep) ✅
• Heights:
• Novice: 5 risers + platform
• Intermediate: 6 risers + platform
• Advanced: 7 risers + platform
• Intermediate & Advanced:
• Both feet must remain together during jumps ✅
• Novice:
• One-foot lead allowed
• Stepping over the bench is not permitted ❌

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F/L (Frontal Load) CARRY into BALL OVER PLATFORM
• Platform is centered on a 15 m runway
• A 1 m marker line is set on each side of the platform
• 1 full rep:
• Athlete carries the ball to one end of the track and back
• Ball is then loaded onto the platform and then pushed off the other side.
• Ball must land within the 1 m marker line on the opposite side and next athlete may now pick the ball up from the floor and perform the next rep ✅
• Carry rules:
• Centre of the ball must stay below chest height while carrying ✅
• After crossing the 1 m marker, the ball may be hiked up to place onto platform ✅
• After the ball lands inside the marker:
• Next competitor may begin their rep ✅
• Invalid reps:
• Carrying the ball above chest height outside the 1 m marker ❌
• If invalid, the entire rep must be repeated ❌
• Platform height:
• Novice & Intermediate: 1.2 m ✅
• Advanced: 1.35 m ✅
• Ball must start and finish within the 1 m marker zone next to the platform ✅

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STEP UPS
• Swap as often as you like ✅
• Only full reps will count:
• Both feet/heels touch the floor at the bottom
• Both feet/heels touch the step at the top ✅
• Both heels must clear the back of the step at the top of the movement ✅
• Hips must clear the back of the step with an upright torso at the top of each rep ✅
• Dumbbells must be:
• Held at arms’ length by the sides ✅
• Not resting on legs, thighs, or shoulders ❌

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SHOULDER PRESS
• Swap as often as you like ✅
• Rep must start with the bar below the chin ✅
• Rep is completed when arms are fully extended overhead ✅
• On changeovers, the bar must be returned to the floor ✅
• Passing the bar between athletes is not permitted ❌

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ROW / SKI COMBO

• Both ERGs will be pre set to a drag
Factor of 135. ERG dampers are not to be
Adjusted by anyone during the days event.
• Both competitors work at the same time on different machines ✅
• Athletes must swap machines at least once before completion ✅
• Each athlete must complete minimum 25% of the total distance on each machine ✅
• Once both machines reach the required distance, the pair may move to the final section ✅

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FARMERS CARRY
• One competitor starts carrying down a 15 m track
• 1 rep is completed when one foot crosses the 15 m marker ✅
• Swaps are allowed:
• At any time
• Mid-track swaps are permitted if needed ✅
• Non-working partner does not need to follow the working athlete ✅
• Weights must be:
• Carried individually
• At arms’ length by the sides ✅
• Carrying weights on the shoulders is not permitted ❌
• To finish:
• Weights must be placed beyond the 15 m line ✅