How it works
The Format
Four people. Three zones. Twenty minutes in each, twenty minutes between. It is hard, and it is meant to be — but you are never out there on your own.
The team
You enter as a team of four. That is the whole idea: the work is shared, the pace is shared, and nobody is exposed on their own in front of a room. If you are worried about being the weakest one in your team, that is normal, and the format is built so it matters less than you think.
Two categories
Everyday is for people who train a few times a week and have never competed. Advanced is for people who came to win it. Same format, same day, separate leaderboards.
Three bands
Male, Female and Mixed — and Mixed means two men and two women, not any four with a woman in them. Combined with your category, that is the group you are ranked against, so you are only ever compared with teams built like yours.
The three zones
Every team does all three. You get twenty minutes in each, and twenty minutes to recover in between — enough to stop shaking, not enough to feel fresh.
- Z1
Strength
Total kilograms · More is better
Twenty minutes to move as much weight as your team can. You work through the lifts as a team and every kilo adds to one total. Big lifters help, but so does a team that keeps moving while everyone else is catching their breath.
- Z2
Cardio
Total metres · More is better
Twenty minutes to cover as much distance as you can between the four of you. How you split it is your call — even turns, or one person holding the pace while the others recover. Pacing decides this zone more than fitness does.
- Z3
Metcon
Time to finish · Less is better
The one people remember. A set piece of work, and the fastest team through it takes the zone. This is where the day is won and lost, and it is the reason the twenty-minute break before it exists.
The exact movements and weights are set per event and briefed on the day, so nobody can train a secret advantage into it.
How scoring works
A judge records the raw number
Kilograms in Z1, metres in Z2, time in Z3. That is the only thing entered — nothing is estimated and nothing is adjusted.
The best team in the zone gets 100 points
Whoever lifts the most, covers the most, or finishes fastest sets the mark for that zone.
Everyone else scores a percentage of that
Lift 90% of the winning total and you score 90 points. So a zone you are not built for costs you some points, not the whole day.
The three zone scores add up
Highest total across all three takes the category and band. Get dominated in one zone and you still have two to claw it back.
The shape of the day
Waves
Teams are set off in waves through the day rather than all at once, so the floor never gets dangerous and every team gets a clean run at each zone. Your team is given its own wave time closer to the event — the start time published on the event page is when the first wave goes, not when you do.
The live leaderboard
Every score goes up on the big screen as the judge enters it, and on this site at the same time. You will know exactly where you sit before you have got your breath back — which is either motivating or cruel, depending on the zone.
See past results