Event Flow - Rules & Standards

Athletes will complete the following in sequence order:

 

12-minute time cap

1. Run

  • 600m

2. Pull-ups

  • Men: 18 reps
  • Women: 12 reps
  • Strict standard applies unless otherwise stated:
    • Full lockout at bottom
    • Chin clearly over bar at top
    • No kipping

3. Run

  • 400m

4. Single Kettlebell Front Rack Squats

  • Men: 12 reps each side
  • Women: 8 reps each side
  • Strict standards applies unless otherwise stated:
    • Complete all reps on one side then switch hands
    • Hips must be 90 degrees or below
    • KB must stay in rack position (no resting on shoulder/arm drift)

5. Run

  • 200m

6. Burpee Box Jump Overs

  • Strict standards applies unless otherwise stated:
    • Chest touches floor each rep
    • Step down allowed
    • Must clear box 

 

Primary Score

  • Fastest total completion time for 1 women AND 1 man wins

If athletes reach AMRAP segment:

  • Total reps completed in time cap are recorded
  • Tie-break: faster completion of earlier stations wins

 

Penalties

  • If the judge says "no-rep", athlete continues immediately with the strict standards

Mandatory Rules

  • Athletes must complete stations in order
  • No skipping or advancing stations
  • All reps must be judged live
  • Athletes are responsible for proper form recognition 
  • Judges' decisions are final

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