Start:

Doubles Athletes must run together for all of the 8 runs.  Athletes must stay within 30 seconds of each other.  and enter each workout station at the same time.

Doubles cannot split the running distance like a relay.

Dumbbell Farmer's Carry

Weights:

Advanced:
Male 70 lbs
Coed 70 lbs
Female 50 lbs

Open  & Relay:
Male 50 lbs
Coed 50 lbs
Female 35 lbs

Distance: 
Everyone 400m

Start: Athlete must grab dumbbells from designated area to begin this station.
- Standing tall behind start line, one dumbbell in each hand, arms at sides; pick up dumbbells from designated area (do not drop).
Movement:
- Walk or run forward with dumbbells at sides.
- May set dumbbells down to rest, but must place, not drop.
Restrictions:
- No throwing, tossing, or sliding dumbbells.
- Dumbbells must remain at sides; not on shoulders, back, or any other position.
- Non-carrying athlete stands behind or to the side.
Finish: Rep complete when both dumbbells fully cross finish line under control.
- Athlete must return dumbbells to designated area before exiting station.
- Dumbbells must be placed into designated area.

Burpee Broad Jump

Distance: 
Everyone = 80m

Start: Standing tall behind starting line.
Movement:
Burpee: Chest and thighs must touch ground; hands placed directly in front; push up and step/jump forward toward hands.
Broad Jump: Two-foot takeoff and landing; stepping or lunging out of burpee is allowed.
Continuation: Next burpee begins from landing position of previous jump; no extra steps between reps.
Partner Rule: Non-jumping athlete stands/walks directly behind jumping athlete.
Finish: Rep complete when both feet land in control and cross finish line; feet must not touch line.

Row

Calories:
Male: 60 cals
Coed: 60 cals
Female: 40 cals

Monitor: Athletes must turn on their own monitor.
Damper: May be adjusted anytime.
Feet: Must remain planted and strapped in foot plates.
Partner Rule: Non-working athlete stands directly behind working athlete.
Handle Rule: No passing handles between athletes.
Completion: Raise hand when calories are complete.
Transition: Athletes may leave only after judge confirms.

Bumper Overhead Walking Lunge

Weights:

Advanced:
Male 45 lb plate
Coed 45 lb plate
Female 25 lb plate

Open & Relay:
Male 35 lb plate
Female 15 lb plate

Distance:
Everyone 80m

Start: Athelete must grab bumper from bumper stacker to begin this station. Standing tall, weight overhead, 2 feet behind start line; bumper plates start on stacker.
Movement:
- Step forward under control with weight overhead.
- Lower trailing knee to make clear contact with ground.
- Front foot must stay flat.
- Alternate legs each step.
- Arms/Elbows: Need not fully lock; bumper must remain overhead, not touching head.
Passing/Resting:
- Pass bumper to teammate on side or behind.
- No resting bumper on head or ground.
Finish: Feet together under control, hips/knees fully extended, weight overhead; both feet cross finish line before lowering. athlete must return bumper to bumper stacker before exiting station.