the athlete walks up to any ergometer and can choose his own positions to perform the exercise
ergometer must be reset (must indicate 0 m)
the athlete has the right to change the derailleur of the ergometer at any time (before or during)
the athlete may not touch the ground with his feet while performing the exercise
while the TEAM is performing the exercise, the resting athlete remains behind the ergometer.
when the referee is satisfied that the athlete has completed the 1000 m, he/she points the way to the next part of the route (if the referee is not present, he/she should raise his/her hand to signal the completion of the exercise)
2. Sled Push
What to look out for:
the competitor takes the first free sled
before the start of the exercise, both the athlete and the sledge must be in front of the marked line
the episode is scored when the sled is fully behind the end line of the episode
when performing the exercise, both the athlete and the sledge must be between the lines marking the track
if a competitor fails to complete all sections, 3 penalty minutes will be added to his/her score
in the case of a start in the TEAM category, the rest athlete shall follow the athlete performing the exercise without impeding the performance of other athletes on adjacent lanes
3 Farmers
What to look out for:
the athlete shall start by lifting the kettlebell weights by himself/herself in front of the starting line and shall finish by putting them down behind the finishing line
the athlete must always carry both weights at the same time
carry the kettlebell with your arms straight at the elbow joint, alongside your body
it is permissible to put the weight down on the floor to rest
in the case of the Team division, the resting player should follow immediately behind the working player
4. lunges
What to look out for:
Before starting the exercise, you should drop the ball on your own on the opposite shoulder and after the exercise, you should put the ball back in the designated place.
the athlete starts the exercise in an upright position with both feet in front of the starting line
for each step, the knee should touch the ground
the repetition is scored when it is completed with a full hip extension
it is permissible to do both step strokes smoothly and with a pause between repetitions, with the foot resting on the ground
it is not permitted to take any steps during the exercise.
a station is deemed to have been completed when a player takes the final step over the end line and places the ball in the designated area
It is advisable to put the ball down on the ground to rest.
in the event of a Team category start, the person resting shall follow directly behind the person working, without impeding other competitors in the execution of the exercise
5th Burpee Broad Jumps
What to look out for:
start the exercise by performing a burpee, placing your hands in front of the line marking the beginning of the stretch
when placing the hands for burpees in successive repetitions, place them close to the feet and, once on the floor, no longer move them forward
a correctly executed burpee is one in which the athlete's chest touches the floor
stroke length is arbitrary
no steps are allowed between repetitions
when standing up from a burpee, you can jump into a supported position and straighten up, but you can also take a one-legged step and add the other leg
in the event of a Team start, the resting competitor shall be positioned immediately behind the competitor performing the exercise without impeding the performance of the other competitors
in order to pass a station, you must jump over the end line of the designated section
if a competitor does not comply with the rules listed above, the referee may impose a penalty of 5 m to overcome
6. Ski Erg
What to look out for:
the athlete walks up to any ergometer
ergometer must be reset (must indicate 0 m)
the athlete has the right to change the derailleur of the ergometer at any time (before or during)
the athlete's feet must remain on the ergometer platform at all times
while performing the exercise, the athlete may pull his feet off the ground
while the TEAM is performing the exercise, the athlete resting remains behind the athlete performing the work on the skier.
when the referee is satisfied that the athlete has completed the 1000 m, he/she points the way to the next part of the route (if the referee is not present, he/she should raise his/her hand to signal the completion of the exercise)
7 Wall Ball
What to look out for:
in each throw, the ball must hit the designated target, which is a disc.
Before starting the exercise, the player must lift the ball and straighten up. Only after a clear lunge at the knee and hip joints, can he or she proceed to the throwing of the ball, which is preceded by a squat
To perform the exercise, the player goes into a squat position holding the ball with both hands, then goes into an upright position and throws the ball upwards - if it touches the target, one repetition is scored. After the ball has rebounded from the target, the athlete again holds the ball in their hands, goes into a squat position and throws upwards again.
if a player fails to catch a falling ball, he must pick the ball up again and be fully upright before returning to the exercise
in the squat position the athlete's hips must be below the knee line
if the situation so requires, the referee may allow the use of a stool at the station - the contestant having difficulty reaching the correct squat depth shall perform the squat to the height of the stool
if a competitor does not comply with the above-mentioned rules, the repetition may be disregarded by the referee
if competing in the Team division, it is not permitted for athlete A to complete the repetition, throw the ball into the target and athlete B to intercept the ball in flight. Competitor A must move away from the stance and Competitor B must pick up the ball, be fully upright at the hip, and THEN initiate the exercise
