The barbell MUST begin in the rack, walked out in the front rack position.

The athlete MUST begin the rep from the front rack position with full extension of the hips and knees and standing tall.

A rep is credited once the barbell is pressed overhead with the athlete's arms, hips and knees extended and the bar over the centre of the athlete's body when viewed from profile.

The athlete's legs MUST remain fully extended at all times, with the athlete's knees and hips fully locked out. Any use of the legs, bending of hips or knees, or any dipping or jerk movements (including a bounce of the barbell to initiate the movement) will be a no rep.

The barbell MUST be returned to the rig following completion of attempt/s.

The rep MUST be completed before the time expires for that score to be counted.

The barbell MUST begin in the rack, walked out in the back rack position.

The athlete MUST begin each rep with full extension of the hips and knees and standing tall.

The athlete MUST descend until the hip crease is below the top of the knee (below parallel). A rep is only credited when the athlete stands upright to full extension of the hips and knees.

On the 3rd rep the athlete MUST be fully extended at the top and be given the rep verbally before walking the barbell back into the rack. If the athlete walks before fully extended, the rep will NOT be achieved. If the athlete then racks the barbell, the athlete will have to begin again from 0.

As long as the barbell remains in the back rack position, unbroken consecutive successful attempts are NOT required to score 3 rep max. However, if at any point the athlete re racks the barbell or dumps the barbell, the score is void and the athlete has to begin again.

All 3 reps MUST be completed before the time expires for that score to be counted.

Start every rep with the barbell on the ground.

Hands MUST be outside the knees. Sumo deadlifts are NOT allowed.

Double overhand grip, mixed grip and hook grip are all permitted.

Arms MUST be straight throughout. No bouncing.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Maximum pause between each rep of 5 seconds.

"Touch and go" reps are permitted.

If the athlete pauses with the bar on the ground between consecutive reps then the hands MUST remain in contact with the bar. If they come away from the bar the rep count re-starts at 0.

All 5 reps MUST be completed before the time expires for that score to be counted.

Dropping the bar on completion of the 5th successful rep is permitted.

Individual athletes and Team athlete A start on the Run.

At the beginning of the workout, athletes will be behind the START line of the Run track and must NOT cross the line until the workout has begun.

Athletes MUST complete the full required number of laps (dependent on category) before proceeding to the Rower. It is the athlete's responsibility to ensure that they complete the required number of laps.

Run distances per category: LITE: 500m (2 laps) | ATHX: 750m (3 laps) | PRO: 1,000m (4 laps)

Team athlete B starts on the Row.

At the beginning of the workout, athletes will start off the rower and must NOT sit or pull the handles at any point, until the workout has begun.

Before starting, and during the workout, athletes MAY adjust the damper.

Individual athletes MUST complete the full required distance before they come off the rower seat.

Team athletes come off the rower seat to swap once their team mate has completed the required Run distance.

At the beginning of the workout, athletes will start off on the ski-erg and must NOT step on to the platform or pull the handles at any point, until the workout has begun.

Before starting, and during the workout, athletes MAY adjust the damper.

Athletes MUST complete the full required calories (45/30 cals individuals, 60 cals pairs), before they come off the machine.

Pairs MAY change over at any time, but the non-working athletes MUST remain inside the ski section until the 60 calories are complete.

At the end of the workout, the time is taken at the completion of the second set of required calories (45/30 cals individuals, 60 cals pairs) and the athlete/s have crossed the designated finish line.

Erg handles must NOT be let go as this can damage the Erg. The handles MUST either be brought high to release gently or, in the case of Teams, handed over to the other athlete. Letting go of the handles in a manner that could cause damage may result in a time PENALTY of 30s.

Alternate Dumbbell GTOH (ATHX):

The dumbbell GTOH starts with the dumbbell on the ground.

The athlete MUST lift the dumbbell overhead with one hand only. A snatch or clean and jerk is permitted.

If the athlete chooses to do a split snatch, both feet MUST return in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count.

Touch-and-go reps are permitted. Bouncing the dumbbell is NOT allowed.

The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.

The rep is credited when the arm, hips, and knees are fully extended; and the dumbbell is clearly over the middle of the athlete's body when viewed from profile.

Athletes MUST alternate arms after each successful rep.

If a no rep is given then that rep MUST be successfully repeated with the same arm.

Only one head of the dumbbell is required to touch the floor at the bottom of the start of consecutive reps.

The dumbbells MUST be placed on the floor once reps completed. Dumbbells dropped will result in a no rep being given.

Pairs MAY change over at any time.

Single Arm Dumbbell GTOH (LITE):

As ATHX, with the exception that reps need NOT be done with alternating arms.

Dual Dumbbell GTOH (PRO):

The dual dumbbell GTOH starts with both dumbbells on the ground.

The athlete MUST lift the dumbbells overhead. A snatch or clean and jerk is permitted.

If the athlete chooses to do a split snatch, both feet MUST return in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count.

Touch-and-go reps are permitted. Bouncing the dumbbell is NOT allowed.

The rep is credited when the arms, hips, and knees are fully extended; and the dumbbells are clearly over the middle of the athlete's body when viewed from profile.

Only one head of each dumbbell is required to touch the floor at the bottom of the start of consecutive reps.

The dumbbells MUST be placed on the floor once reps completed. Dumbbells dropped will result in a no rep being given.

Pairs MAY change over at any time.

The bag MUST be taken from the ground.

Any method of getting the bag from ground to a bear hug hold or to the shoulder is permitted. Pairs may NOT assist each other lifting the bag.

Starting with both feet entirely behind the designated start line, the athlete MUST carry the bag 30m (15m out and back) and both feet MUST pass clearly over the designated turn line or finish line for reps to be credited.

If the bag is dropped before the designated line, it may be picked up to resume the bag carry.

If the bag is dropped or thrown before both feet have clearly passed the designated line, the athlete will be required to pick the bag back up, move it back and cross the designated line again.

Pairs may NOT pass the bag to each other.

Individual athletes carry the bag 30m (15m out and back). For Pairs, the first athlete carries the bag 30m (15m out and back) at which point there is a changeover* and the second athlete carries the bag 30m (15m out and back), completing 60m as a pair.

*Pairs – 2nd athlete must start their 30m behind the line the 1st athlete just crossed (i.e. the start line).

ATHX & PRO:

A two footed jump is required.

At some point, both feet MUST touch the top of the box at the same time.

A jump or step down is permitted, the rep is credited when both feet touch the floor on the far side of the box.

NO body part other than the feet may make contact with the box and the athlete may NOT use their arms for support on their legs during the movement over the box.

There is no requirement to stand tall.

Only jumping in the direction up or down the lane is permitted (no "crisscross").

Pairs MAY change over at any time.

For mixed pairs BOTH ATHLETES use the FEMALE designated box height.

LITE:

As ATHX, except that a two footed jump OR a Step Over is permitted.

The athlete MUST start with both hands clearly behind the designated start line.

The chest MUST clearly touch the ground.

The athlete MAY jump or step down into and up from the burpee.

When jumping or standing up from the burpee prior to the broad jump, no part of the athlete's feet are permitted to pass in front the burpee starting position of their hands.

During the broad jump, jump forward using both feet.

Take off and land with both feet simultaneously.

The athlete's feet MUST land in parallel, NOT staggered.

Shuffle steps that advance the athlete forward between reps are NOT allowed.

For the next burpee, the athlete MUST place their hands on the ground no more than 33cm ahead of their feet; the track will be marked with lines 33cm apart to aid this for both athletes and judges (e.g. if the athlete's feet land with toes touching a line then their hands should not touch beyond the next line; or if their feet land midway between lines then their hands should not touch the ground any further than midway between the next 2 lines, and so on).

The rep or length is credited when both feet are entirely past the line at the completion of the broad jump (touching the line will NOT count) – should the feet NOT pass the line; another burpee broad jump will be required.

If the athlete fails to meet any standard during a burpee broad jump, the athlete MUST return to the end of the last successful rep and resume.

Individual athletes complete 30m (15m out and back). Pairs complete 60m (15m out and back x 2).

Pairs MAY change over at any time during the burpee broad jump.

Dumbbell Walking Lunge (ATHX):

The athlete MUST start with both feet clearly behind the designated start line.

Each lunge begins with the dumbbells in a suitcase (or farmer's carry) hold, feet together, and hips and legs extended.

The dumbbells MUST remain in the suitcase hold.

A full grip around the handle of the dumbbell MUST be maintained for the duration of the lunge.

The trailing knee MUST make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete MUST alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is NOT required, but hips and both legs MUST be fully extended if the athlete chooses to step through at the top.

Shuffle steps that advance the athlete forward between reps are NOT allowed.

The rep is credited when: both feet are entirely past the line (touching the line will NOT count); the feet are together; and the hips and legs are fully extended.

The athlete MUST reach the finish position before lowering the dumbbells.

If the athlete fails to meet any standard during a lunge, including NOT touching the trailing knee to the ground, NOT reaching full extension at the top of the rep, or NOT keeping the dumbbells in the suitcase hold for the duration of the rep, the athlete MUST return to the end of the last successful lunge and resume.

Pairs may NOT pass the dumbbells to each other.

Individual athletes complete 30m (15m out and back).

Pairs complete 60m (15m out and back x 2) and MAY change over at any time.

For mixed pairs BOTH ATHLETES use the FEMALE designated dumbbell weights.

Bodyweight Walking Lunge (LITE):

The arms may remain at the side or hands may be placed on the hips however the hands/arms may NOT push into the legs for support during the lunge.

The trailing knee MUST make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete MUST alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is NOT required, but hips and both legs MUST be fully extended if the athlete chooses to step through at the top.

Shuffle steps that advance the athlete forward between reps are NOT allowed.

The rep is credited when: both feet are entirely past the line (touching the line will NOT count); the feet are together; and the hips and legs are fully extended.

If the athlete fails to meet any standard during a lunge, including NOT touching the trailing knee to the ground, placing the hands/arms on the legs for support or NOT reaching full extension at the top of the rep, the athlete MUST return to the end of the last successful lunge and resume.

Pairs complete 60m (15m out and back x 2) and MAY change over at any time.

Dual Dumbbell Front Rack Walking Lunge (PRO):

The athlete MUST start with both feet clearly behind the designated start line.

Each lunge begins with the dumbbells at the shoulders in front rack position (elbows in front of the vertical position), feet together, and hips and legs extended.

The dumbbells MUST remain at the shoulders.

A full grip around the handle of the dumbbell MUST be maintained for the duration of the lunge.

Resting the rear head of the dumbbells on the shoulders is allowed.

Releasing the grip on the handle or letting the dumbbell rest solely on the shoulder is NOT allowed.

The trailing knee MUST make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

The athlete MUST alternate which foot leads for each rep.

Stopping with both feet together at the top of each rep is NOT required, but hips and both legs MUST be fully extended if the athlete chooses to step through at the top.

Shuffle steps that advance the athlete forward between reps are NOT allowed.

The rep is credited when: both feet are entirely past the line (touching the line will NOT count); the feet are together; and the hips and legs are fully extended.

The athlete MUST reach the finish position before lowering the dumbbells from the shoulders.

If the athlete fails to meet any standard during a lunge, including NOT touching the trailing knee to the ground, NOT reaching full extension at the top of the rep, or NOT keeping the dumbbells in the front rack position at the shoulders for the duration of the rep, the athlete MUST return to the end of the last successful lunge and resume.

Individual athletes complete 30m (15m out and back).

Pairs complete 60m (15m out and back x 2) and MAY change over at any time.

For mixed pairs BOTH ATHLETES use the FEMALE designated dumbbell weights.