Exercise Standards
Slam ball burpees
Start standing with feet shoulder-width apart, holding a slam ball at chest level. Lower into a squat and place the slam ball on the ground. Kick your legs back into a plank position and perform a push-up with touching your chest completely on the ground. Jump your feet back toward your hands. Explode upward, lifting the slam ball overhead. Slam the ball down in front of you to complete the movement and repeat.
| Open | Male | 35 reps | 6 kg |
| Female | 35 reps | 4 kg | |
| Pro | Male | 50 reps | 10 kg |
| Female | 50 reps | 6 kg |
Cube flip
The cube flip involves a rectangular box measuring 4 feet in length and 1.5 feet in height. The weight inside the cube varies according to the category and is securely enclosed within cushions and a leather cover for protection. To perform the flip, place the cube on the starting line with one end aligned on the line and the opposite end facing you. Stand with both feet beside the box. Position both hands underneath the cube, maintaining a deadlift posture with a straight back. Lift the cube straight forward and flip it over repeatedly, continuing this motion until you reach the finish line.
| Open | Male | 50 m | 65 kg |
| Female | 50 m | 50 kg | |
| Pro | Male | 50 m | 80 kg |
| Female | 50 m | 65 kg |
Max Push
Vertical bag, measuring 1.5 feet in diameter and 5 feet in height, suspended securely from above. The bag is weighted according to category to match your strength level. Stand at the designated marker next to the bag, feet shoulder-width apart, knees slightly bent for stability. Place both hands firmly on the bag and push it forward with maximum force towards the target set 3 feet away. Each push must make contact with the target, and you must remain within the marked box throughout the attempt. Maintain control and precision to complete your count without stepping outside the boundary.
| Open | Male | 50 reps | 65 kg |
| Female | 50 reps | 50 kg | |
| Pro | Male | 50 reps | 80 kg |
| Female | 50 reps | 65 kg |
Squat Crawl Push-Up walkout
start with your feet shoulder-width apart.
Step 1:
Lower your hips into a squat position, ensuring that hips should be go below knees
Step 2:
Place both hands on the ground in front of you, keeping them no more than 12 inches away from your front foot as you bend forward. Begin crawling forward with your hands until your body is parallel to the ground
Step 3:
Lower your chest and entire body to touch the floor, performing a full push-up. Then push back up until your body is parallel to the ground.
Step 4:
From the push-up position, bring one foot forward next to the corresponding hand, then bring the other foot forward alongside the other hand and stand up. Repeat all these steps continuously to move forward until you reach the finish line.
| Open | Male | 50 m | – |
| Female | 50 m | – | |
| Pro | Male | 50 m | – |
| Female | 50 m | – |
Pull down
Stand beside the rope, which is secured at the top with a weight that varies according to the category. Grasp the rope firmly with both hands and pull it downward until the weight reaches the top. Then, allow the weight to return to the starting position to complete one repetition. Repeat the movement for the desired number of repetitions.
| Open | Male | 50 reps | 10 kg |
| Female | 50 reps | 7.5 kg | |
| Pro | Male | 50 reps | 12.5 kg |
| Female | 50 reps | 10 kg |
Reverse sand bag throw
Stand on the designated marked position facing the back of the hurdle. Place the sandbag between your legs, selecting the appropriate weight according to your category. Grasp the handles firmly while maintaining a neutral body posture. Using your hips and core, swing the sandbag backward and throw it in a reverse motion over the hurdle. After completing the throw on one side, move to the other side of the hurdle and repeat the movement. Continue alternating sides for the prescribed number of repetitions.
| Open | Male | 20 reps | 7.5 kg |
| Female | 20 reps | 5 kg | |
| Pro | Male | 20 reps | 10 kg |
| Female | 20 reps | 7.5 kg |
Broadway squat jump
Stand with your feet shoulder-width apart. Leap forward explosively, landing softly into a deep squat position, lowering your hips as if sitting back into an imaginary chair. Maintain control and balance throughout the movement. Continue performing these squat jumps, propelling yourself forward until you reach your designated finish line.
| Open | Male | 100 m | – |
| Female | 80 m | – | |
| Pro | Male | 150 m | – |
| Female | 100 m | – |
READY
SET
GO