ATHX 2027 Workouts
Strength
Pairs
Strength
All Categories
0-5 MIN
1RM SHOULDER TO OVERHEAD
5-10 MIN
2RM BACK SQUAT
10-20 MIN
3RM DEADLIFT
10-12 MIN - ATHLETE A - WARM UP
AT 12 MIN
ATHLETE A - LIFT 1
1 MIN REST
ATHLETE A - LIFT 2
2 MIN WARM UP FOR ATHLETE B
ATHLETE B - LIFT 1
1 MIN REST
ATHLETE B - LIFT 2
EACH ATHLETE HAS 2 x 1 MIN WINDOWS TO ACHIEVE A 3RM
COMPLETE AS 3 CONTINUOUS REPS OR 3 SINGLES WITHIN 1 MINUTE
DEADLIFT SCORE - AVERAGE OF EACH ATHLETES 2 LIFTS
SCORE - SUM OF ALL THREE COMPONENTS
Individual
Strength
All Categories
0-5 MIN
1RM SHOULDER TO OVERHEAD
5-10 MIN
2RM BACK SQUAT
10-15 MIN
3RM DEADLIFT
10-12 MIN - WARM UP
AT 12 MIN
1 MIN TO COMPLETE 3RM
1 MIN REST
1 MIN TO COMPLETE 3RM
ATHLETE HAS 2 x 1 MIN WINDOWS TO ACHIEVE A 3RM
COMPLETE AS 3 CONTINUOUS REPS OR 3 SINGLES WITHIN 1 MINUTE
DEADLIFT SCORE - AVERAGE OF 2 LIFTS
SCORE - SUM OF ALL THREE COMPONENTS
Endurance
Pairs
Endurance
All Categories
24 MIN TIME CAP
SET DISTANCE RUN
LITE - 2.4KM
ATHX - 3KM
PRO - 3KM
BOTH ATHLETES START THE SET DISTANCE RUN AT THE SAME TIME
MAX DISTANCE SKI
THE FIRST ATHLETE IN A PAIRS TEAM CAN BEGIN SKIING AS SOON AS THEY COMPLETE THE RUN
SCORE - TOTAL DISTANCE ACHIEVED ON SKI-ERG
Individual
Endurance
All Categories
24 MIN TIME CAP
SET DISTANCE RUN
ATHX - 3KM
PRO - 3KM
MAX DISTANCE SKI
SCORE - TOTAL DISTANCE ACHIEVED ON SKI-ERG
MetCon X
Pairs
MetCon X
CAL ROW - M: 60 / F: 45 / MIX: 60
LITE - M: 40 / F: 30 / MIX: 40
PRO - M: 60 / F: 45 / MIX: 60
45 DB GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
LITE - 30 GTOH - M: 15KG / F: 7.5KG
PRO - 45 DUAL GTOH - M: 22.5KG / F: 15KG
60 DB BENCH PRESS - M: 20KG / F: 12.5KG
LITE - 30 x M: 15KG / F: 7.5KG
PRO - 60 x M: 22.5KG / F: 15KG
45 SANDBAG SQUATS - M: 50KG / F: 30KG
LITE - 30 x M: 30KG / F: 20KG
PRO - 45 x M: 70KG / F: 50KG
60M SANDBAG CARRY - M: 50KG / F: 30KG
LITE - M: 30KG / F: 20KG
PRO - M: 70KG / F: 50KG
45 BURPEES OVER SOFT BENCH
LITE - 30 BURPEES OVER SOFT BENCH
CAL ROW - M: 60 / F: 45 / MIX: 60
LITE - M: 40 / F: 30 / MIX: 40
PRO - M: 60 / F: 45 / MIX: 60
25 MIN TIME CAP
SCORE - TIME TAKEN TO COMPLETE THE WORKOUT
Individual
MetCon X
CAL ROW - M: 45 / F: 35
30 DB GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
PRO - 30 DUAL GTOH - M: 22.5KG / F: 15KG
30 DB BENCH PRESS - M: 20KG / F: 12.5KG
PRO - 30 x M: 22.5KG / F: 15KG
30 SANDBAG SQUATS - M: 50KG / F: 30KG
PRO - 30 x M: 70KG / F: 50KG
30M SANDBAG CARRY - M: 50KG / F: 30KG
PRO - M: 70KG / F: 50KG
30 BURPEES OVER SOFT BENCH
CAL ROW - M: 45 / F: 35
25 MIN TIME CAP
SCORE - TIME TAKEN TO COMPLETE THE WORKOUT