Start: Athletes must start the run together

During: Athletes must run together at all times.
- Both athletes must be present to start a station

Finish: Athletes must finish together.

Box Jump or Step Over

Start: Both feet on ground, facing box.
Movement: Jump or step onto/over box; both feet touch top.
Finish: Land on opposite side with both feet.

Notes:
- No full hip extension required.
- no rebounding
- no lateral jumps/steps.
- must face box each rep.
- Open & Relay: Athletes may step up & over -or- jump on & over.
- Advanced: Athletes must jump.

Box Heights:
    •    Male Pair (Open & Advanced): 24"
    •    Coed Pair (Open & Advanced): 24"
    •    Female Pair (Open & Advanced): 20"

Russian KBS

Start: Kettlebell starts on ground, both hands on handle.
Movement: Swing kettlebell back between legs; bottom passes behind heels.
Finish: Kettlebell rises to eye level or slightly above; hips and knees fully extended at top (arms/elbows need not lock).
Feet: Must remain on floor; no jumping or leaving ground.
Control: Must maintain complete control; no dropping kettlebell.

Weights:
Advanced: Male 70 lb / Female 53 lb
Open & Relay: Male 53 lb / Female 35 lb

Ski

Monitor: Athletes must turn on their own monitor.
Damper: May be adjusted anytime.
Feet: Must remain planted on floor stand.
Movement: No jumping during pull.
Partner Rule: Non-working athlete stands directly behind working athlete.
Handle Rule: No passing handles between athletes.
Completion: Raise hand when calories are complete.
Transition: Athletes may leave only after judge confirms.

Calories:
Male: 60 cal
Female: 40 cal

Echo Bike

Monitor: Athletes must turn on their own monitor.
Seat: Athletes responsible for adjusting seat height.
Partner Rule: Non-working athlete stands directly behind working athlete.
Completion: Raise hand when calories are complete.
Transition: Athletes may leave only after judge confirms.

Calories:
Male: 60 cal
Female: 40 cal

Dumbbell Farmer's Carry

Start: Athlete must grab dumbbells from designated area to begin this station.
- Standing tall behind start line, one dumbbell in each hand, arms at sides; pick up dumbbells from designated area (do not drop).
Movement:
- Walk or run forward with dumbbells at sides.
- May set dumbbells down to rest, but must place, not drop.
Restrictions:
- No throwing, tossing, or sliding dumbbells.
- Dumbbells must remain at sides; not on shoulders, back, or any other position.
- Non-carrying athlete stands behind or to the side.
Finish: Rep complete when both dumbbells fully cross finish line under control.
- Athlete must return dumbbells to designated area before exiting station.
- Dumbbells must be placed into designated area.

Weights:
Advanced: Male 50 lb / Female 35 lb
Open & Relay: Male 50 lb / Female 35 lb

Distance: 
Everyone 400m

Burpee Broad Jump

Start: Standing tall behind starting line.
Movement:
Burpee: Chest and thighs must touch ground; hands placed directly in front; push up and step/jump forward toward hands.
Broad Jump: Two-foot takeoff and landing; stepping or lunging out of burpee is allowed.
Continuation: Next burpee begins from landing position of previous jump; no extra steps between reps.
Partner Rule: Non-jumping athlete stands/walks directly behind jumping athlete.
Finish: Rep complete when both feet land in control and cross finish line; feet must not touch line.

Distance: 
Everyone 80m

Row

Monitor: Athletes must turn on their own monitor.
Damper: May be adjusted anytime.
Feet: Must remain planted and strapped in foot plates.
Partner Rule: Non-working athlete stands directly behind working athlete.
Handle Rule: No passing handles between athletes.
Completion: Raise hand when calories are complete.
Transition: Athletes may leave only after judge confirms.

Calories:
Male: 60 cal
Female: 40 cal

Bumper Overhead Walking Lunge

Start: Athelete must grab bumper from bumper stacker to begin this station. Standing tall, weight overhead, 2 feet behind start line; bumper plates start on stacker.
Movement:
- Step forward under control with weight overhead.
- Lower trailing knee to make clear contact with ground.
- Front foot must stay flat.
- Alternate legs each step.
- Arms/Elbows: Need not fully lock; bumper must remain overhead, not touching head.
Passing/Resting:
- Pass bumper to teammate on side or behind.
- No resting bumper on head or ground.
Finish: Feet together under control, hips/knees fully extended, weight overhead; both feet cross finish line before lowering. athlete must return bumper to bumper stacker before exiting station.

Weights:
Advanced: Male 45 lb / Female 25 lb
Open & Relay: Male 35 lb / Female 15 lb

Distance:
Everyone 80m