how it works
2023 workouts
View the ATHX™ or ATHX™ Pro Workouts for this years events.
workout video
strength
WORKOUT
0-8 mins
Shoulder to Overhead
1 rep max
1 rep max
(Both athletes to achieve their own 1RM)
8-16 mins
Back Squat
10 rep max
10 rep max
(Both athletes to achieve their own 10RM)
workout video
endurance
WORKOUT
part a
5km Run on curved treadmill
or
max total distance in 25 mins
or
max total distance in 25 mins
part b
5km Run on curved treadmill or
1k ski-erg
2km Row
5km Bike
1k ski-erg
2km Row
5km Bike
(Pairs must compete each block simultaneously during the designated time cap splitting the work as they like)
workout video
metcon x
WORKOUT
80m sandbag carry
(40m per athlete - M 40kg / F 20kg)
(40m per athlete - M 40kg / F 20kg)
x40 dual kb thruster
(M 16kg / F 12kg)
(M 16kg / F 12kg)
x20 burpee box jump overs
(20")
(20")
80m sandbag carry
(40m per athlete - M 40kg / F 20kg)
(40m per athlete - M 40kg / F 20kg)
x40 sa db snatch (floor) (M 17.5kg / F 12.5kg)
x20 line facing burpees
80m sandbag carry
(40m per athlete - M 40kg / F 20kg)
(40m per athlete - M 40kg / F 20kg)
x40 sandbag squats
(M 40kg / F 20kg)
(M 40kg / F 20kg)
20m burpee broad jumps (each athlete must complete 20m)
(Pairs to acheive the required distances/reps in a you go I go style throughout the workout)
workout video
strength
WORKOUT
0-6 mins
Shoulder to Overhead
1 rep max
1 rep max
(Both athletes to achieve their own 1RM)
6-12 mins
FRONT SQUAT
1 rep max
1 rep max
(Both athletes to achieve their own 10RM)
12-18 mins
MAX NUMBER OF STRICT PULL-UPS
REPS AS A PAIR
REPS AS A PAIR
(athletes MUST TAKE IT IN TURN TO WORK FOR 1 MIN AT A TIME TO ACCUMULATE REPS)
workout video
endurance
WORKOUT
part a
5km Run on curved treadmill
or
max total distance in 25 mins
or
max total distance in 25 mins
part b
5km Run on curved treadmill or
1k ski-erg
2km Row
5km Bike
1k ski-erg
2km Row
5km Bike
(Pairs must compete each block simultaneously during the designated time cap splitting the work as they like)
workout video
metcon x
WORKOUT
80m sandbag carry
(40m per athlete - M 60kg / F 40kg)
(40m per athlete - M 60kg / F 40kg)
x40 dual kb thruster
(M 24kg / F 16kg)
(M 24kg / F 16kg)
x20 burpee box jump overs
(24")
(24")
80m sandbag carry
(40m per athlete - M 60kg / F 40kg)
(40m per athlete - M 60kg / F 40kg)
x40 sa db snatch (floor) (M 22.5kg / F 15kg)
x20 syncro line facing burpees
80m sandbag carry
(40m per athlete - M 60kg / F 40kg)
(40m per athlete - M 60kg / F 40kg)
x40 sandbag squats
(M 60kg / F 40kg)
(M 60kg / F 40kg)
20m burpee broad jumps (each athlete must complete 20m)
(Pairs to acheive the required distances/reps in a you go I go style throughout the workout)
