Format

AMRAP (As Many Reps As Possible)
Athletes perform as many strict-form repetitions as possible within the allotted time.

 

Scoring

• Only reps completed with proper, strict form will be counted.

• The athlete or team with the highest total number of valid repetitions wins.

 

Divisions

Singles

• One athlete completes all 10 stations in sequential order.

• A judge records the number of valid reps at each station.

• Final Score: Total combined valid repetitions across all stations.

• Separate male and female categories.

Doubles

• Divisions: Male, Female, and Mixed Doubles.

• Partners share the workload using a “You Go, I Go” format.

• The final score is the combined total of all valid repetitions completed by both athletes.

 

Movement Standards

 

1. Bench Press

Load: 20 kg (Women) / 30 kg (Men)

• Start at full lockout with feet flat on the floor and glutes in contact with the bench.

• The bar must touch the chest without bouncing.

• Elbows must reach full extension at the top of each rep.

 

2. Slam Balls

Load: 10 kg (Women) / 12 kg (Men)

• Ball must be lifted overhead with hips and knees fully extended.

• Ball is slammed to the floor under control.

• A rep is counted when the ball makes contact with the ground

 

3. Kettlebell Squats

Load: 20 kg (Women) / 28 kg (Men)

• Kettlebell held in the front rack position.

• Hips must descend below parallel.

• Full hip and knee extension required at the top of each rep.

 

4. Burpee Over Line

• Chest must touch the floor at the bottom.

• Athlete must jump both feet together over the line.

• A rep is counted when both feet land on the opposite side.

 

5. Dumbbell Snatches

Load: 10 kg (Women) / 12.5 kg (Men)

• Movement must travel from floor to overhead in one motion.

• Athletes must alternate arms every rep.

• Full lockout overhead is required.

 

6. Butterfly Sit-Ups

• Lower torso until shoulder blades touch the floor; hands must touch the floor overhead.

• Sit up until the torso is upright; both hands must touch the toes or the ground in front of the feet.

• Feet must remain together with knees out; feet may not lift off the floor.

 

7. Ground to Air

Load: 10 kg (Women) / 15 kg (Men)

• Weight plate must touch the ground at the start of each rep.

• Plate must reach full overhead lockout.

• Reps are counted each time the plate strikes the ground.

 

8. Devil’s Press

Load: 5 kg Dumbbells (Women) / 10 kg Dumbbells (Men)

• Chest must touch the floor while holding the dumbbells.

• Athlete jumps or steps to the feet, then swings the dumbbells overhead in one continuous motion.

• Full lockout overhead required.

 

9. Powerbag Reverse Lunge

Load: 15 kg (Women) / 20 kg (Men)

• Powerbag may be held in the front rack or across the back.

• Rear knee must lightly touch (“kiss”) the floor.

• Athletes must alternate legs each rep.

 

10. Barbell Push Press

Load: 15 kg (Women) / 20 kg (Men)

• Movement starts from a front rack position.

• Dip and drive to press the bar overhead.

• Elbows must reach full lockout overhead.

 

Prizes

Singles

• Female Singles: £50

• Male Singles: £50

Doubles

• Female Doubles: £40

• Male Doubles: £40

• Mixed Doubles: £40