• Sit on the bike and adjust the resistance damper as you see fit.
• Complete the prescribed calorie count for the category.
• Wait for the judge or marshal to confirm the monitor has reached 80 calories before leaving the machine.
• Wait for the judge or marshal to confirm your score.
• Once confirmed, move to the next workout station.

Elite - Men: 32 kg / Women: 24 kg | Everyday - Men: 24 kg / Women: 16 kg

• Start with both kettlebells on the floor, each on the outside of your feet.
• Lift the kettlebells to full hip extension.
• At the top of each rep, your hips and knees must be fully straight.
• Lower the kettlebells back to the floor under control.
• Both kettlebells must touch the floor before starting the next rep.
• Repeat until you complete the required number of repetitions.
  

Men: 150 kg / Women: 100 kg

• Complete a total distance of 80m:
  2 x 20m sled push
  2 x 20m sled drag
• During the push, keep both hands on the sled at all times.
• Push the sled until it completely crosses the designated line before turning around.
• Complete the full sled push distance before moving to the drag.
• For the drag, hold the strap and move backwards while dragging the sled (not a rope pull).
• Keep control of the sled throughout the movement.
• Continue until the full 80m distance is completed.

• Start standing at the SkiErg machine.
• Pull the handles down using a smooth, controlled motion.
• Return the handles to the top position (without letting go) before starting the next pull.
• Continue until you reach the required calorie target.
• Wait for the judge or marshal to confirm your score.
• After receiving confirmation, return the handles in a controlled manner (not letting go) and move to the next workout station.

Men: 9 kg / Women: 6 kg

• Start holding the ball in a controlled position.
• Squat down to the required depth in every repetition.
• Drive up, bringing your hip crease clearly above the top of your knee.
• Launch the ball towards the target height: 3m (or 9.8ft) for Elite, 2.7m (or 8.8ft) for Everyday
• The ball must hit the designated target clearly on or above the marked line.
• Catch or control the ball before the next repetition.

• Sit on the rower and secure your feet in the foot straps, adjust the resistance damper as required.
• Pull the handle towards your body on each stroke.
• Return the handle fully forward (in a controlled manner) before starting the next stroke.
• Continue rowing until you reach the required calorie target.
• Wait for the judge or marshal to confirm your score.
• After receiving confirmation, return the handle fully forward (not letting go) and move to the next workout station.

Men: 32 kg / Women: 24 kg

• Hold the kettlebell at chest height (in a goblet position) throughout the movement.
• Step forward into a lunge.
• Lower until your back knee touches the ground.
• Stand up fully, with your hips and knees straight before taking the next step with the alternate leg.
• Continue moving forward in a controlled manner.
• Repeat until you complete the required repetitions.

• Start standing and facing the designated line.
• Drop to the floor until your chest and thighs touch the ground.
• Stand back up and jump over the line with both feet leaving the ground together.
• Land with both feet together on the other side of the line.
• Make sure both feet land completely clear of the line.
• Turn around, face the line, and repeat the movement.
• Continue until you complete the required number of repetitions.