英文版正賽項目與示範 ENGLISH WORKOUTS
For time
Yoke Carry (6×16M)

Women 60kg ｜ Men 80kg ｜ Mixed 80kg

Facing Burpee Over Parallette 30 Reps
Sandbag Carry (12×16m)

Women 50lbs ｜ Men 75lbs ｜ Mixed 75lbs

Assault bike

Women 24Calories ｜ Men 30Calories ｜ Mixed 30Calories

Double Kettlebells Farmer Carry(18×16m)

Women 2×8kg ｜ Men 2×16kg ｜ Mixed 2×16kg

Air Squat to Wallball 30 Reps(18×16m)
1400 Meter Run(18×16m)

流程説明
  • All team members will start in the designated waiting area at Station 1
  • Station 1: Yoke Carry One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station
  • Station 2: Burpees Over Parallette One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time. Once completed, proceed to Station
  • Station 3: Sandbag Carry One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station
  • Station 4: Assault Bike One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time. Once completed, proceed to Station
  • Station 5: Double Kettlebells Farmer Carry One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station
  • Station 6: Air Squats One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time
  • Final Run: After completing Station 6, the entire team will run 1,400 meters together to the finish area
Flow & Scoring Regulations
  • The competition begins with the first designated movement. Teams must complete all 6 designated stations in sequential order before heading out for the final 1,400-meter run to complete the workout
  • Regardless of the division, all team members must perform the final run together. However, the total work volume for each station remains unchanged. For substitution rules, refer to the flow guidelines above (the active athlete must return to the start line and high-five the substituting athlete to swap)
  • The team's official score will be the total elapsed time when all members cross the final finish line
  • Tie-Breaker: If two teams finish with the exact same time, the ranking priority will be determined by: a. Final run completion time, b. Station 6 completion time, c. Station 5 completion time, d. Station 4 completion time, e. Station 3 completion time, f. Station 2 completion time, g. Station 1 completion time
  • The time cap for each team is 60 minutes
Yoke, Sandbag, and Double Kettlebells Carries
  • Both feet, along with the equipment (yoke, sandbag, or kettlebells), must completely cross the designated finish line. On the return trip, they must also completely cross the start line。
  • The yoke, sandbag, and kettlebells must be lifted completely off the ground. Pushing or dragging the equipment to move it is strictly prohibited
  • Athletes may stop to rest or substitute at any time; there is no requirement to complete the entire designated distance before dropping or setting down the equipment
  • If a team cannot complete the carry (regardless of current progress), they may choose to substitute the remaining distance with shuttle runs to complete the station
  • For the shuttle runs, the athlete must completely cross the station's finish line and touch the floor, and on the return, completely cross the start line and touch the floor
Burpees Over Parallette
  • Start from a fully upright standing position facing the low parallel bars. Drop into a prone position where the chest and thighs must touch the floor simultaneously
  • Push up forcefully with both hands to stand while snapping the feet forward. Jump or step over the low parallel bars to complete 1 repetition
  • After crossing the bars, turn around to face them again and repeat from Step 1 for the next repetition until the designated number of reps is completed
Assault Bike
  • Once the designated calories are accumulated, the active athlete must raise their hand to signal the judge. The team may only proceed to the next station after the judge confirms the calorie count。
  • The seat height of the air bike can be adjusted at any time
Air Squats
  • Start from a fully upright standing position. Squat down until the glutes make contact with the medicine ball, then return to the fully upright standing position to complete 1 repetition
  • A valid "fully upright position" requires the shoulders, hips, and knees to be locked out in a straight vertical line
  • Pausing or sitting on the ball before standing up is permitted. However, when preparing to stand, hands must not push off the body, the ball, or any other surface
  • Repeat from Step 1 for the next repetition until the designated number of reps is completed
Running
  • After completing all designated workout stations, the entire team must set off together to run 1,400 meters to the finish area
  • Unsportsmanlike pushing or shoving during the run is strictly prohibited; violators will be disqualified, and their scores will be voided