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

The athlete MUST begin the rep from the front rack position with the bar below the chin or in contact with the torso.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips and legs extended.

The feet MUST be in line under the body and the bar MUST be over the centre of the athlete’s body when viewed from profile.

A press, push press, push jerk or split jerk is permitted as long as the required finish position is reached.

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

The athlete MUST begin each rep standing tall with the hips and knees fully extended.

The athlete MUST descend until the hip crease is below the top of the knee.

The rep is credited when the athlete stands upright with the hips and knees fully extended.

On the second rep, the athlete MUST reach full extension and receive verbal confirmation before walking the barbell back into the rack.

The two credited reps do NOT need to be consecutive while the barbell remains in the back rack position.

If the athlete re-racks or dumps the barbell before completing two credited reps, the attempt MUST restart from zero.

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 permitted.

The arms MUST remain straight throughout. Bouncing is NOT allowed.

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

Touch-and-go reps and three single reps are permitted. The hands do NOT need to remain in contact with the bar between reps.

Dropping the bar after any successful rep is permitted.

Athletes begin the workout at their designated SkiErg.

At the start signal, athletes follow the arrows to enter the run course and return to their designated SkiErg after completing the run.

One lap is 300 m.

LITE pairs MUST complete 2.4 km, which is eight laps.

ATHX and PRO individuals and pairs MUST complete 3 km, which is ten laps.

Pairs are NOT required to run together.

Athletes MUST complete the required number of laps before leaving the run course for the SkiErg.

Each athlete is responsible for completing the correct number of laps.

Athletes MAY adjust the damper before starting and during the workout.

After completing the run, the athlete MUST return to their designated SkiErg and begin skiing.

For pairs, the first athlete to return MAY begin skiing without waiting for their partner.

The SkiErg counts up from zero metres.

The handles MUST NOT be released in a way that could damage the SkiErg.

The handles MUST be brought high and released gently or handed to the other athlete during a pairs changeover.

Athletes MAY adjust the damper before starting and during the workout.

At the start signal, athletes run from behind the start line to the rower.

Athletes MUST complete the required calories before leaving the machine.

Individuals complete 45 calories for men or 35 calories for women.

ATHX and PRO pairs complete 60 calories for male or mixed pairs, or 45 calories for female pairs.

LITE pairs complete 40 calories for male or mixed pairs, or 30 calories for female pairs.

Pairs MAY change over at any time. The non-working athlete MUST remain inside the Row section until the calories are complete.

The rower handle MUST be returned to the holder after the required calories are completed.

Alternate Dumbbell Ground To Overhead (ATHX)

The dumbbell starts on the ground and MUST be lifted overhead with one hand. A snatch or clean and jerk is permitted.

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

The non-lifting hand or arm MUST NOT make contact with the legs or another part of the body during the rep.

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

Athletes MUST alternate arms after each successful rep. A no rep MUST be repeated with the same arm.

Only one head of the dumbbell needs to touch the floor between consecutive reps.

Single Arm Dumbbell Ground To Overhead (LITE)

The ATHX standard applies, except reps do NOT need to alternate arms.

Dual Dumbbell Ground To Overhead (PRO)

Both dumbbells start on the ground and MUST be lifted overhead. A snatch or clean and jerk is permitted.

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

Only one head of each dumbbell needs to touch the floor between consecutive reps.

The dumbbells MUST be placed on the floor after completing the reps. Dropped dumbbells will result in a no rep.

Pairs MAY change over at any time.

Each rep begins with the arms fully extended and the dumbbells held overhead.

The inner heads of the dumbbells MUST be in contact with each other.

During the descent, one head of each dumbbell MUST clearly touch the inside of the shoulder or the chest.

The athlete MUST press the dumbbells to full arm extension.

The hips MUST remain in contact with the bench and the feet MUST remain in contact with the floor throughout the movement.

The rep is credited when the dumbbells are controlled at the top with the arms fully locked out and the inner heads touching.

The bag MUST be taken from the ground.

Any method of moving the bag from the ground to a bear hug hold or the shoulder is permitted.

Pairs MUST NOT assist each other to lift or pass the bag.

The rep begins with the hips and knees fully extended and the sandbag in a bear hug hold or on the shoulder.

A squat clean is permitted for the first rep of a set.

The hip crease MUST clearly pass below the top of the knees at the bottom of the squat.

The sandbag MUST NOT rest on or be supported by the legs. Incidental contact with the legs is permitted.

The rep is credited when the hips and knees are fully extended, the athlete is upright and the sandbag is controlled.

A weightlifting belt is NOT permitted during the sandbag squat.

The bag MUST be taken from the ground.

Any method of moving the bag from the ground to a bear hug hold or the shoulder is permitted.

Pairs MUST NOT assist each other to lift or pass the bag.

Starting with both feet behind the designated start line, the athlete MUST carry the bag 30 m, which is 15 m out and back.

Both feet MUST pass clearly over the designated turn line and finish line.

If the bag is dropped before a designated line, it MAY be picked up and the carry resumed.

If the bag is dropped or thrown before both feet cross a designated line, the athlete MUST pick it up, move back and cross the line again.

Individuals carry the bag 30 m.

For pairs, each athlete MUST complete 30 m. The second athlete MUST begin behind the designated start line.

ATHX and PRO

Start on one side of the soft bench in a lateral orientation.

The chest and thighs MUST touch the floor at the bottom of each rep.

Jumping or stepping in and out of the bottom of the burpee is permitted.

The athlete MUST return to both feet with the hands off the floor. There is no requirement to stand tall.

The athlete MUST jump over the soft bench with both feet off the ground. A two-foot take-off or landing is NOT required.

The rep is credited when the athlete reaches the opposite side of the soft bench.

The athlete MUST NOT deliberately touch or use the soft bench for support. Incidental contact during the burpee or jump is permitted.

LITE

The ATHX standard applies, except athletes MAY step over the soft bench.

Pairs MAY change over at any time.