Rule Book

The first stage starts with the rowing machine. Think of it as warming up your engine.

How to Perform

• Sit down and strap your feet in
• Adjust the straps to your preferred style
• Damper can be adjusted freely (even during the race)
• Grab the handle and perform rowing motion

Cautions

• Must complete 1,500m
• Pace control is important - going too fast at the start risks energy depletion
• Leaving before the monitor shows 1,500m results in a foul

The second stage is the ignition phase. This is performed with a dumbbell.

Weight

• Male: 17.5kg
• Female: 9kg

How to Perform

• Touch one side of the dumbbell to the ground
• When lifting, hip → shoulder → elbow must be fully extended to count
• If you can't lift it in one motion, you can pause at the shoulder and then lift
• Hands can be switched freely (50 reps with one hand or alternating is OK)

No Rep Criteria

• No rep if the other hand touches the body
• No rep if joints are not fully extended
• No rep if dumbbell doesn't touch the ground (one side touching is enough)

The third stage is the charge and discharge station - sandbag shuttle run.

Basic Rules

• 25m one-way distance
• Sandbag weight: 10kg for both male and female
• Male: 9 rounds / Female: 6 rounds
• 150m per round (Sandbag 25m + Sprint 50m + Sandbag 25m + Sprint 50m)

How to Complete 1 Round

1. Carry sandbag 25m
2. Drop sandbag after crossing the line
3. Sprint back and forth without sandbag (25m there, 25m back)
4. Pick up sandbag and carry 25m again
5. Drop sandbag after crossing the line
6. Sprint back and forth

Sandbag Carrying Methods

• Any method allowed (one hand, over shoulder, etc.)
• Dragging on the floor is NOT allowed

Foul/Warning Criteria

• Crossing lanes and colliding with another athlete → Immediate disqualification
• Stepping into another lane (even without collision) → 1 warning (+30 sec penalty per warning)
• Throwing sandbag before both feet cross the line → Foul

The fourth stage is the Power Drive section. This is probably the most challenging part.

Medicine Ball Weight

• Male: 20kg
• Female: 16kg

1 Rep Standard

• Male: 2 Ball Overs + 1 Half Burpee = 1 Rep
• Female: 1 Ball Over + 1 Half Burpee = 1 Rep
• Total 50 Reps

Medicine Ball Over Method

• Lift the ball and throw it over your shoulder
• Any lifting method is OK (using legs recommended to prevent back injury)
• Knees, back, and hips must all be extended when throwing

Half Burpee Method

• Start from center (1m lines in front and back)
• Hands must clearly go beyond the front line
• Feet must clearly go beyond the back line
• Touching the line counts as no rep

The fifth stage is simple. Just complete 2,000m on the SkiErg.

How to Perform

• Grip the handles with your pinky finger at the widest position
• Pull down equally on both sides
• Damper can be adjusted freely throughout

Cautions

• Penalty if you leave before reaching 2,000m
• Don't overpace - go at your own rhythm!
• You've accumulated damage, so don't give up until the end!

The final stage is Boost! Burpee box jumps.

How to Perform

1. Perform burpee (chest and thighs must touch the ground)
2. Jump onto the box with both feet simultaneously
3. Come down and repeat
4. Total 30 reps

Burpee Rules

• Chest and thighs must touch the ground
• They don't need to touch simultaneously (wave motion is OK)

Box Jump Rules

• Must jump up with both feet simultaneously
• Just touching the top and coming down counts (no need to stand)
• If unsure about the touch, you can step down
• Stepping up one foot at a time is NO REP!