MovementS & Transition Guidelines
🏁 Run
Distance: 600m
Run Course ➝ Transition Zone IN ➝ Station A ➝ Station B ➝ Transition Zone OUT ➝ Run Course
The full route must be completed in the order shown.
Rule: Keep right while running. Overtake on the left.
🏁 Concept2 BikeERG
Distance = 3,000 meters
Procedure:
Only step off after completing the full distance
Raise your hand when the distance is reached
Only leave on the judge’s signal
Resistance and seat height may be adjusted at any time
Doubles:
One person works, the other rests
Distance can be divided as desired between partners
Penalty: Violation during this movement = 100-meter penalty
🏁 Concept2 RowERG
Distance: 1,000 meters
Procedure:
Only remove your feet from the straps after completing the full distance
Raise your hand when the distance is reached
Only leave on the judge’s signal
Resistance can be adjusted during the row
Athletes may grab the handle and start rowing in this setup – judges should be aware
The handle must be returned properly to the holder while resting or after the distance is completed. Letting the handle drop or not placing it correctly = 100-meter penalty.”
Doubles:
One person works, the other rests
Distance can be divided as desired between partners
Penalty: Violation during this movement = 100-meter penalty
🏁 Concept2 SkiERG
Distance: 1,000 meters
Procedure:
Only release the handles after completing the full distance
Handles must be placed back – letting go results in a 100-meter penalty (athlete must wait in place until confirmed by the judge)
Raise your hand when the distance is reached
Only leave on the judge’s signal
Doubles:
One person works, the other rests
Distance can be divided as desired between partners
Penalty: Violation during this movement = 100-meter penalty
🏁 Kettlebell Swing
Type: Russian Swing
Reps: 100
Standard:
The kettlebell must reach eye level
Hips, knees, and arms must be fully extended at the top
Doubles:
One person works, the other rests
Reps can be split as desired
Partner can only take over after kettlebell is placed on the ground
Important:
Dropping the kettlebell = 10 rep penalty
Place the weight down gently when resting
Respect the equipment and the floor
Weights:
Scaled Women: 8 kg
Scaled Men & Mixed: 12 kg
Open Women: 12 kg
Open Men & Mixed: 20 kg
Pro Women: 20 kg
Pro Men & Mixed: 32 kg
Note: If the movement is not performed according to these standards, it will result in a no-rep.
🏁 V-Ups
Reps: 100
Execution:
Start lying on your back, hands and feet on the ground, arms positioned behind your head
Hands must touch the ground behind your head in the starting position
Raise both hands and feet to meet above the body, touch toes or ankles (above eye level)
Shoulders must lift off the ground during the movement
Return to starting position
Every rep must be performed on the mat
Doubles:
One person works, the other rests
Reps can be split as desired
Note: If the movement is not performed according to these standards, it will result in a no-rep.
🏁 Dumbbell Walking Lunges
Distance: 100m
Execution:
Rear knee must touch the ground
Both knees and hips must be fully extended before the next step
Dumbbells held in a farmer carry (arms by the sides)
Doubles:
One person works, the other rests
Distance can be divided
Partner may only take over after dumbbells are placed on the ground
Important:
Dropping the dumbbells = 10-meter penalty
Place weights down gently when resting
Respect the equipment and the floor
Weights:
Scaled (all): Bodyweight
Open Women: 2×7.5 kg
Open Men & Mixed: 2×12.5 kg
Pro Women: 2×12.5 kg
Pro Men & Mixed: 2×15 kg
Note: If the movement is not performed according to these standards, it will result in a no-rep.
🏁 Box Jumps (scaled: Step-ups)
Reps: 100
Box Jumps – Execution (Open & Pro):
Both feet must land on the box at the same time
Hips and knees must be fully extended on top of the box
Step-Ups – Execution (Scaled):
Step up one foot at a time
Both feet must finish on the box
Hips and knees must be fully extended on top of the box
Hands may not push off thighs
Doubles:
One person works, the other rests
Reps can be split as desired
Box Height by Category:
Scaled: 20 inch
Open: 20 inch
Pro: 24 inch
Note: If the movement is not performed according to these standards, it will result in a no-rep.
🏁 Sandbag Carry
Distance: 600m
Execution:
In doubles, lifting the sandbag together is allowed
During forward movement, only one person may carry the bag
Passing the bag is allowed only when you’re standing completely still
Carrying style is free: bearhug, shoulder, etc.
Athletes must always stay on the right-hand side of the run course while walking or running with the sandbag, and during handovers. This ensures space for others to overtake on the left.
Weights:
Scaled Women: 30 kg
Scaled Men & Mixed: 50 kg
Open Women: 30 kg
Open Men & Mixed: 50 kg
Pro Women: 50 kg
Pro Men & Mixed: 70 kg
Penalty: Violation during this movement = 10-meter penalty