Each Competitor gets one (1) attempt to complete one (1) mile.

Competitors will start every 30 seconds.

Competitors must stay on the official 1 Mile course. Any Competitors who deviate from this course will be disqualified.

Each Competitor is given one (1) attempt.

Arms must come to 90-degree angle at the bottom of a repetition.

Elbows must lockout at the top of each repetition.

Kipping is NOT allowed.

The Station Referee will count the reps aloud.

When applicable, the Station Referee will say “no rep” aloud so the competitor is able to hear it above crowd noise.

Training Manual

Training Video

Each competitor is given one (1) attempt.

For males, palms must face away from the body

For females, palms may face toward the body

Kipping is NOT allowed

Arms must be equal to or greater than shoulder-width apart

Competitor’s chin must go above the bar at top of repetition

Competitor’s arms must be fully extended at the bottom of a repetition

Station Referee may ask a Competitor to dead-hang before commencing the exercise to signify the required extension at the bottom of a rep.

Station Referee will count the reps aloud.

When applicable, the Judge will say “no rep” aloud so the Competitor is able to hear it above crowd noise.

Training Manual

Training Video

Each Competitor is given two (2) attempts

The Station Referee will measure each competitor’s reach and calculate the vertical jump which is based upon the difference between a Competitor’s reach and the height of the highest jump.

Competitor will begin with 2 feet on the mat and then vertically jump as high as they can upwards, landing back on the mat with both feet.

Competitors are not allowed to bring their knees to their chest or hyperextend their legs outward during their attempted jumps.

Each competitor is given two (2) attempts.

The event is chip-timed.

When the Competitor is in his/her starting position, Competitor must have their hands and feet positioned behind the start line.

The time starts when the Competitor crosses the start line.

The time stops when the Competitor crosses the finish line.

Each Competitor is given one (1) attempt.

Competitors have 30 seconds to set up the rowing machine.

500 meters or 3 minutes, which ever comes first.

Competitor may change any settings on the rower prior to the start.

Station Referee will reset the rowing machine once a Competitor has completed the exercise.

Each competitor will push the prowler sled (unweighted) for 25 yards (see video for “Traditional Push – Fast Sprint”). Time will begin upon movement of the sled.

At the finish of this segment, the competitor will turn to face the starting line, pick up a nearby rope and pull a second sled (unweighted) to themselves another 25 yards (see Battle Rope Pull in video)

Once the second sled is pulled across the line, the competitor will sprint back to the starting point 25 yards away. Time stops upon crossing of finish line.

Total time to complete the three segments is recorded and ranked against the field.

The prowler sled weighs 75 pounds unweighted.