Get Ready
Warm-Up Zone
A dedicated space to mobilise, activate, and get competition-ready before stepping onto the ATHX floor.
New to ATHX? Start here
One day. Three workouts. Built for Everyone.
ATHX is a 2.5 hour fitness competition that tests your strength, your stamina and everything in between. Here's how the day works, which category suits you, and what to expect from the moment you arrive.
How It Works
Workout 1
Strength Zone
Where a true test of strength awaits, get ready, lock in, and start lifting.
Replenish
Refuel Zone
A place to recover, rehydrate, and recharge so you're ready for what's next.
Workout 2
Endurance Zone
This workout will challenge your engine with sustained, high-output work that tests your stamina and grit.
Recharge
Recovery Zone
Your space to reset and recharge, with the latest recovery tech so you're ready for the final push.
Workout 3
MetCon X Zone
A workout built to put your functional fitness to the test and leave it all on the ATHX Comp Floor.
Your 2.5 hour timeline
Start
Warm-Up Zone
30:00 mins
Workout 1
Strength Zone
20:00 Mins
Refuel Zone
10:00 mins
Workout 2
Endurance Zone
30:00 mins
Recovery Zone
30:00 mins
Workout 3
MetCon X Zone
30:00 mins
Finish
2026 MetCon X, station by station
- Ski Erg: pull the handles down in a skiing motion.
- Ground to overhead: lift a dumbbell from the floor to above your head.
- Sandbag carry: walk a sandbag out 15m and back.
- Box jump overs: jump or step (LITE) onto and over a box.
- Walking lunges: long steps, back knee to the floor.
- Burpee broad jumps: chest to the floor, stand up, jump forward.
- Ski Erg: one more time to finish.
2027 MetCon X, station by station
- Row: row on the rowing machine for a set number of calories.
- Ground to overhead: lift a dumbbell from the floor to above your head.
- Bench press: lie on a soft bench and press dumbbells up from your chest.
- Sandbag squats: hold a sandbag and squat down and up.
- Sandbag carry: walk a sandbag out 15m and back.
- Burpees over bench: chest to the floor, stand up, jump or climb over a soft bench.
- Row: back on the rower to finish.
Pick your level
LITE
FOUNDATION
LITE is the foundation category. Ideal if you're newer to competition, building your base fitness, or still learning the moves. Lighter weights, simpler versions of some moves, and a format designed so you can attack every zone without needing years of gym experience.
ATHX
OPEN
The ATHX category is for athletes who are ready to push a little harder. Heavier weights, full movements, and a higher overall intensity. If you've competed in LITE and want the next challenge, ATHX is your step up.
PRO
ELITE
PRO is the elite tier, built for athletes chasing the podium. The heaviest weights, the strictest rules on how each move is done, and a field made up of the fittest competitors on the floor. If you want to test yourself against the best, PRO is where you find out where you stand.
All three categories follow the same event format and the same training principles. The only differences are the weights and the specific rules for each move on the day. One floor, one standard, one community: ATHX is for every athlete.
Go solo or bring a partner
You'll do the same three workouts either way. The difference is who shares the work.
Solo
You take on every workout yourself, from the first lift to the final finish line.
- Strength: You do every lift yourself. Your score is the total weight you lift.
- Endurance: You cover the whole workout on your own, at your own pace.
- MetCon X: Every station and every rep is yours. Your score is your finish time.
- Good for you if: You want to see exactly what you can do on your own, you've trained for all three workouts, and you like setting your own pace.
- Available in: ATHX and PRO.
Pairs
You compete as a team of two and share the work between you.
- Strength: You each do the lifts, and your scores are added together.
- Endurance: You both work, and your efforts count towards one team score.
- MetCon X: There's more work in total, but you share the reps, so each of you does less than a solo athlete. Your score is your finish time.
- Who you can team up with: Two men, two women or a mixed pair.
- Good for you if: It's your first event, you train with a friend, or you'd like short breathers while your partner works.
- Available in: LITE, ATHX and PRO. LITE is pairs only.
| Comparison | Solo | Pairs |
|---|---|---|
| Categories | ATHX, PRO | LITE, ATHX, PRO |
| Strength | Your own total | Your two scores added together |
| Endurance | You cover it all | You both work towards one team score |
| MetCon X | Every rep is yours | More work in total, shared between you |
| Pace | You set your own | Take a breather while your partner works |
| Heats | Solo heats for your category | Pairs heats for your category |
| Best for | Testing yourself | First timers and training partners |
Your day, step by step
From the moment you arrive to the moment you see your score, here's how it goes. All timings show when you will start each step based on your heat time.
T-60 minutes
Arrive and check in
Get to the venue an hour before your heat to allow plenty of time to navigate to the hall. When you arrive, head to Athlete Registration with your ticket, which can be found in your ATHX account, and collect your wristband.
T-10 minutes
Race check-in and mobility area
Head to the warm-up zone 10 minutes before your heat time. Your heat time indicates when you enter the warm-up zone, not the competition floor. You will be signed in and given your number and timing chip for the Endurance section. Use the remaining time for stretches and mobility exercises.
T-0 minutes
Race briefing and warm-up
Attend the race briefing, then enter the warm-up zone with the rest of your heat. You have 30 minutes for warm-up exercises and may share a rack with another competitor. Work together so you both get what you need. A final briefing takes place before entering the competition floor.
T+30 minutes
Workout 1: Strength
The full heat moves to the Strength Zone. Find the station matching the lane number issued at check-in. Your judge will make sure you have what you need to use the zone effectively.
T+50 minutes
Refuel
You have 10 minutes to rehydrate and refuel, change footwear and review tactics for the Endurance Zone.
T+60 minutes
Workout 2: Endurance
The heat is taken to the zone together. Prepare your station and familiarise yourself with the route in and out before moving to the start line. For pairs, one athlete goes to the start line while the other waits at the station.
T+1 hour 30 minutes
Recover
Use 30 minutes to reset, refuel and re-energise before MetCon X. This is another opportunity to change footwear or clothing.
T+2 hours
Workout 3: MetCon X
The heat is taken to the competition floor. Find the lane matching your number. Your judge will provide a short briefing, answer questions and confirm that the lane is set for your category. Adjust the machine to your preference before going to the start line, then complete each exercise as quickly as possible.
T+2 hours 30 minutes
Finish, results and recovery
Move to the finish area, collect your finisher's patch, then use the final recovery zone and refreshments.
The feel of the day
Expect a big, loud, friendly room. A welcoming crowd, supportive judges and fellow competitors who cheer every rep. Nobody finishes alone.
