Aerobic capacity
5K Run
A fast, unforgiving road effort. Find your pace, then hold it.

The 2026 edition
The programme
Aerobic capacity
A fast, unforgiving road effort. Find your pace, then hold it.
Strength endurance
A six-task circuit where consistency outlasts bravado.
Anaerobic capacity
Buy in on the bike. Spend every rep on the wall.
Anaerobic power
A rower sprint into a max-rep burpee finish.
Format
5k Run
All divisions run the same 5k distance
Break · 120 minutes
20 reps
Men Open 20Women Open 540+/U21 5Women 40+ Knee raise · 15
40 kg · 20 reps
Open 40kgWomen 25kg40+/U21 25kgW 40+ 25kg
90 kg · 20 reps
Open 90kgWomen 70kg40+/U21 70kg·10W 40+ 70kg·10
20 kg · 60 m
Open 20kg·60mWomen 10kg·60m40+/U21 10kg·40mW 40+ 10kg·40m
50 kg · 25 m
Open 50kg·25mWomen 30kg·25m40+/U21 30kg·12mW 40+ 30kg·12m
400 m
Open 400mWomen 300m40+/U21 300mW 40+ 300m
Break · 60 minutes
4 min max effort
20 cal · 10 kg · 10 ft
All divisions — same standard, scored on wall ball reps completed
Break · 30 minutes
2 min max effort
20 cal · 2 min
All divisions — same standard, scored on burpee reps completed
Every battle is scored out of 100 points. You are compared to the best performance in your category for that battle — not against an arbitrary standard.
Battles 1 & 2 · Measured in seconds
The fastest time in your category scores 100. Everyone else scores a percentage of that time.
Points = (Best Time ÷ Your Time) × 100
Battles 3 & 4 · Measured in total reps
The highest rep count in your category scores 100. Everyone else scores based on their rep ratio.
Points = (Your Reps ÷ Max Reps) × 100
Say the fastest 5K in Men Open is 18:00 (1080s), and the top wall ball score in Battle 3 is 80 reps. Here is how an athlete finishing the run in 20:00 (1200s) with 60 wall balls would score:
1080s ÷ 1200s × 100
90 ptsCategory best time
100 pts60 ÷ 80 × 100
75 ptsFrom rep ratio
85 ptsFinal total score90 + 100 + 75 + 85 = 350/ 400
The main event
18–20 December 2026Kathmandu, Nepal
Countdown to start
From the games


















