ATHX 2026 Workouts
Strength
TEAMS
STRENGTH
ALL CATEGORIES
0-6MIN
1RM STRICT PRESS
6-12MIN
3RM BACK SQUAT
12-18MIN
5RM DEADLIFT
SCORE - TOTAL WEIGHT LIFTED BY PAIR
INDIVIDUAL
STRENGTH
ALL CATEGORIES
0-6MIN
1RM STRICT PRESS
6-12MIN
3RM BACK SQUAT
12-18MIN
5RM DEADLIFT
SCORE - TOTAL WEIGHT LIFTED BY INDIVIDUAL
Endurance
TEAMS
ENDURANCE
ALL CATEGORIES
A. RUN
B. ROW
22 MIN TIME CAP
ATHLETE A STARTS ON RUN - ATHLETE B STARTS ON ROW
SWAP EVERY TIME ATHLETE COMPLETES
LITE - 500M RUN
ATHX - 750M RUN
PRO -1K RUN
SCORE - TOTAL DISTANCE COVERED BY PAIR
INDIVIDUAL
ENDURANCE
ALL CATEGORIES
A. RUN
B. ROW
22 MIN TIME CAP
ATHLETE STARTS ON RUN
ATHX - SWAP EVERY 750M RUN/ROW COMPLETED
PRO - SWAP EVERY 1K RUN/ROW COMPLETED
SCORE - TOTAL DISTANCE COVERED BY INDIVIDUAL
Metcon X
TEAMS
METCON X
60 CAL SKI-ERG
60 ALT GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
LITE - 30 SINGLE ARM GTOH - M: 15KG / F: 7.5KG
PRO - 60 DUAL GTOH - M: 22.5KG / F: 15KG
60M SANDBAG CARRY - M: 50KG / F: 30KG
LITE - M: 40KG / F: 20KG
PRO - M: 70KG / F: 40KG
60 BOX JUMP OVERS - M: 24" / F: 20"
LITE - 30 BOX OVERS - 20"
PRO - 60x M: 30" / F: 24"
60M DB WALKING LUNGES - M: 20KG / F: 12.5KG
LITE - BODYWEIGHT
PRO - DUAL FRONT RACK M: 22.5KG / F: 15KG
60M BURPEE BROAD JUMPS
60 CAL SKI-ERG
25 MIN TIME CAP
SCORE - TIME TO COMPLETE
INDIVIDUAL
METCON X
SKI-ERG - M: 45CAL / F: 30CAL
30 ALT GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
PRO - 30 DUAL GTOH - M: 22.5KG / F: 15KG
30M SANDBAG CARRY - M: 50KG / F: 30KG
PRO - M: 70KG / F: 40KG
30 BOX JUMP OVERS - M: 24" / F: 20"
PRO - M: 30" / F: 24"
30M DB WALKING LUNGES - M: 20KG / F: 12.5KG
PRO - DUAL FRONT RACK M: 22.5KG / F: 15KG
30M BURPEE BROAD JUMPS
SKI-ERG - M: 45CAL / F: 30CAL
25 MIN TIME CAP
SCORE - TIME TO COMPLETE