To ensure fairness across all divisions, the below standards apply to every team.
General Rules
Maximum two athletes working at one time per movement.
Runs must be completed together.
You cannot begin the next station until all team members are present after the run.
Machines may be adjusted at any time unless otherwise stated.
C2 Bike
Damper may be adjusted at any time.
Unlimited switches between athletes.
Maximum two athletes working at once.
Dumbbell Snatch
Both heads of the dumbbell must touch the floor at the start of each rep.
The rep is credited at full elbow extension overhead, with hips and knees fully extended.
Athletes may switch hands either:
Overhead, or
Below the hips.
Switching style is at the athlete’s discretion.
Dumbbell Thruster
Dumbbells must begin in the front rack position.
Squat must pass below parallel.
Rep begins with a front squat.
Rep is credited when:
Dumbbells are locked out overhead.
Elbows, hips, and knees are fully extended.
Burpees
Chest and thighs must visibly touch the floor at the bottom.
At the top:
Both feet must leave the floor.
Knees and hips must be fully extended.
Hands must finish clearly above the head.
Box Step-Overs
Both feet must touch the top of the box simultaneously.
The rep is credited when both feet touch the floor at the same time on the opposite side.
No jumping permitted.
Step-over only.
Ski
Damper may be adjusted at any time.
Unlimited switches between athletes.
Maximum two athletes working at once.
Rower
Damper may be adjusted at any time.
Unlimited switches between athletes.
Maximum two athletes working at once.
Sandbag to Shoulder
Bag must start on the ground.
Any method from ground to shoulder is permitted.
At the top:
Bag must be clearly positioned on one shoulder.
Free arm must be extended to show control.
Knees and hips must be fully extended and in line with shoulders.
Touch-and-go or dropping the bag is permitted.
Echo Bike
Unlimited switches between athletes.
Maximum two athletes working at once.