Strength Zone
Where a true test of strength awaits, get ready, lock in, and start lifting.
New to ATHX Games
Better Starts Here — progress, not perfection.
Event Format Introduction
Every ATHX Games event follows the same core format — three zones, each testing a different quality: Strength, Endurance, and MetCon. The specific workout within each zone stays the same for the full season, then refreshes the following season — so the test stays consistent all season while still evolving year on year.
That means once you understand the format, you'll always know broadly what to expect walking onto the floor — you're training to be ready for that season's workout within each zone, not memorising something that changes from event to event.
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
Endurance Zone
This workout will challenge your engine with sustained, high-output work that tests your stamina and grit.
MetCon X Zone
A workout built to put your functional fitness to the test and leave it all on the Comp Floor.
Understanding the Key ATHX Movement Mechanics
Getting your fundamentals right early makes everything else on the floor easier — from box overs to carries. Here's what we're looking for in the four core movement patterns.
Why it matters: tested directly in the Strength zone, and supports box overs, lunges and general lower-body output throughout the event.
Coaching points:
feet roughly shoulder-width, toes slightly out; neutral spine with chest proud; hip crease below the top of the knee at depth; knees track over toes; drive through heels to stand.
Common mistakes:
knees collapsing inward, heels lifting off the ground, not hitting depth.
Rules & Format — Understanding the Categories
ATHX Lite
LITE is the entry-level category — ideal if you're newer to competition, building your base fitness, or working on movement standards. Lighter loads, step-overs instead of full box jumps, and a format designed so you can attack every zone without needing years of gym experience.
ATHX
The ATHX category is for athletes who are ready to push a little harder. Heavier weights, full box jump overs, and a higher overall intensity. If you've competed in LITE and want the next challenge, ATHX is your step up.
ATHX Pro
PRO is the top tier — built for athletes chasing the podium. The heaviest loads, the most technical movement standards, and a field made up of the fittest competitors on the floor. If you've graduated through LITE and ATHX and 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 loads and specific movement standards on the day. One floor, one standard, one community: ATHX is for every athlete.
Basic Training Advice
A 4-day training week is enough to build real competition fitness without burning out. You don't need to be in the gym every day — you need to be consistent, recover well, and hit the right qualities each session. Here's an example week to get started:
Day 1
Full Body Strength (Squat & Press)
Back squat, strict press, vertical pulling, core
Day 2
Conditioning
Running and/or rowing — threshold pace
Day 3
Recovery
Mobility, sleep, nutrition focus
Day 4
Full Body Strength (Hinge & Pull)
Deadlifts, horizontal press & pull, grip
Day 5
Skills & Accessories
Movement standards, MetCon practice, weakness work
Day 6
Recovery
Rest or easy mobility
Day 7
Optional
Easy run or bike — low impact base building
Key principle
Never stack a heavy lower session, hard intervals, and a high-output MetCon on consecutive days. You'll slow your recovery and dig a hole you can't get out of.