Aerobic Capacity
5K Aerobic Run
Duration
5 kilometre run
Movements
Running
Standards
Complete the course as quickly as possible.
Scoring
Distance5 km
Scored onFinish Time
LocationBagmati Corridor
Train for it
Published workouts.
Four battles. Open Scoring to see how each is judged.
Strength Endurance
6-Task Circuit
Duration
Six-task circuit
Movements
Chin Ups, Barbell Thrusters, Tyre Flips, Sandbag Lunges, Doko Carry, SkiErg
Standards
Complete all six tasks to the published standard.
Scoring
01 · Chin Ups
| Men Open | 20 reps |
|---|---|
| Women Open | 5 reps |
| Men U21 / 40+ | 5 reps |
| Women U21 / 40+ | 15 knee raises |
02 · Barbell Thrusters
| Men Open | 40kg × 20 reps |
|---|---|
| Women Open | 25kg × 20 reps |
| All Other Categories | 25kg × 20 reps |
03 · Tyre Flips
| Men Open | 90kg × 20 reps |
|---|---|
| Women Open | 70kg × 20 reps |
| All Other Categories | 70kg × 10 reps |
04 · Sandbag Lunges
| Men Open | 20kg × 60m |
|---|---|
| Women Open | 10kg × 60m |
| All Other Categories | 10kg × 40m |
05 · Doko Carry
| Men Open | 50kg × 25m |
|---|---|
| Women Open | 30kg × 25m |
| All Other Categories | 30kg × 12m |
06 · SkiErg
| Men Open | 400m |
|---|---|
| Women Open | 300m |
| All Other Categories | 300m |
Anaerobic Capacity
4 Min Max Effort
Duration
Anaerobic capacity test
Movements
Airbike and wall balls
Standards
Maintain standards across the timed intervals.
Scoring
Buy-in20 Cal Airbike
ThenMax Reps Wall Ball
Men10 kg
Women6 kg
Anaerobic Power
2 Min Max Burpees
Duration
Anaerobic power test
Movements
Rower and burpees
Standards
Maximise power while meeting movement standards.
Scoring
Buy-in20 Cal Rower
ThenMax Reps Burpees
Scored onTotal Reps