ATHX 2025 Workouts
WARM UP ZONE
First up we have the WARM-UP ZONE. This zone is fully equipped with ATHX training equipment allowing ATHX athletes to prime and prep before their big moment under the lights. For additional support, the 'ATHX Training Experts’ will be on hand to ensure you are properly warmed up and ready to own the floor.
Strength Zone
You enter the ATHX Arena and walk straight into the Strength Zone where a true test of strength awaits you and your partner Load your barbells and let's get lifting.
TEAMS
STRENGTH
0-8 MINS
BACK SQUAT
5 REP MAX
8-16 MINS
STRICT PRESS
10 REP MAX
SCORE - COMBINED WEIGHT OF MAX LIFTS
INDIVIDUAL
STRENGTH
0-6 MINS
BACK SQUAT
5 REP MAX
6-12 MINS
STRICT PRESS
10 REP MAX
SCORE - COMBINED WEIGHT OF MAX LIFTS
REFUEL ZONE
Your muscles are fatigued so every minute of your time in the ATHX Refuel zone must be spent wisely.The latest refuelling products and aids will be available to all ATHX athletes and our ATHX Nutritionists will be on standby to ensure you are fully refuelled as you enter the Endurance Zone.
Endurance Zone
Run first or bike first…either way you'll need to make sure your engine is primed for this challenging test of endurance
TEAMS
ENDURANCE
A. 12MIN MAX DISTANCE RUN
B. 12MIN MAX DISTANCE BIKE
ONE PERSON STARTS ON A AND THE OTHER STARTS ON B. AT 12MINS THEY SWITCH
SCORE - TOTAL DISTANCE COVERED BY TEAM
INDIVIDUAL
ENDURANCE
12MIN MAX DISTANCE RUN
2 MINS REST
12MIN MAX DISTANCE BIKE
SCORE - TOTAL DISTANCE COVERED
RECOVERY ZONE
Your body is aching and your lungs are burning but there is still the METCON X workout to conquer. Before that, you have 30mins to recharge yourself in the ATHX Recovery Zone which is equipped with the latest in recovery technology. Whether you like a massage gun or the feel of a real massage we will have something to get you ready for that final push.
METCON X Zone
The final test but it's certainly no easy jog to the finish line! Your all-round functional fitness will be truly tested in this METCON X workout created by the experts at Marchon Training. This is no time to leave anything on the floor.
TEAMS
METCON X
50 CALORIE ROW
X40 DUAL DB THRUSTER (M 20KG / F 12.5KG)
X30 BOX JUMP OVER (M 24" / F 20")
X20 SYNCRO BURPEES
X10 SANDBAG GROUND TO SHOULDER (M 40KG / F 30KG)
X20 SYNCRO BURPEES
X30 BOX JUMP OVER (M 24" / F 20")
X40 DUAL DB THRUSTER (M 20KG / F 12.5KG)
50 CALORIE ROW
TIME CAP: 25MINS
SCORE - TIME TO COMPLETE
INDIVIDUAL
METCON X
25 CALORIE ROW
X20 DUAL DB THRUSTER (M 20KG / F 12.5KG)
X15 BOX JUMP OVER (M 24" / F 20")
X10 BURPEES
X5 SANDBAG GROUND TO SHOULDER (M 40KG / F 30KG)
X10 BURPEES
X15 BOX JUMP OVER (M 24" / F 20")
X20 DUAL DB THRUSTER (M 20KG / F 12.5KG)
25 CALORIE ROW
TIME CAP: 25MINS
SCORE - TIME TO COMPLETE