race rules

  • The workout is completed in pairs

  • The race consists of 6x 10-minute ‘BLOX’

  • Each BLOX starts with a 750-meter run

  • After the run, the first partner back can begin on the equipment workout (running together is not required)

  • For the remainder of the 10 minutes, both partners work together to rack up as many reps or calories as possible

  • You must swap at least once to contribute to the total reps/calories

  • Once the 10 minutes is up (our MC will announce), you must stop immediately. Reps completed past the timer will not count

  • After leaving the equipment of the BLOX you have just done, start your next 750-meter run

  • Your score will be total reps/calories across all 6BLOX

THE 6BLOX

  • BLOX1: Ski Erg

    • The damper will be set at 7

    • You may adjust as many times as you like

  • BLOX2: Wall Balls

    • Men’s weight / target height: 6kg/10ft

    • Women’s weight / target height: 4kg/9ft

    • Begin standing with the wall ball in both hands. 

    • Hips must drop below the knees in a squat.

    • Each throw must hit the designated target. 

    • Catch the ball or let it drop before repeating.

    • The ball must hit the floor when swapping between pairs. 

  • BLOX3: Row Erg

    • The damper will be set at 7

    • You may adjust as many times as you like

  • BLOX4: Kettlebell swings

    • Men’s weight: 24kg

    • Women’s weight: 16kg

    • Lift with two hands and swing between your legs and drive it upwards using your hips.

    • The kettlebell must reach eye level (American swing).

    • Control the kettlebell back down before repeating.

  • BLOX5: Bike Erg

    • The damper will be set at 7

    • You may adjust as many times as you like

  • BLOX6: Burpees to plate

    • Begin standing in front of the plate (it will be 25kg).

    • Drop down into a push-up position with your chest touching the ground.

    • Jump back to your feet and immediately jump onto the plate, you don’t need to land fully on the plate, just some part of both feet.

    • Step or jump off the plate to repeat the movement.

WAVES & ETIQUETTE

  • Each wave includes 6 pairs of athletes.

  • Waves may consist of men’s, women’s, or mixed pairs.

  • Overtake on the left and give a warning as you pass.

  • Please avoid physical contact with other competitors, especially when exiting the equipment as you may be be close to others.

  • There are turns on the running course which will be marked, please be careful on these sections

THE COURSE

  • You will have the opportunity to familiarise yourself with the setup and ask questions during the race briefing.

  • The reps and calories workout will take place inside the gym.

  • The run takes place on a path that is usually quiet. However, please note that it is not a fully closed road, so remain aware of your surroundings.

HEALTH & SAFETY

  • This is Amsterdam in October, so please be aware that the running track could be slippery, especially if it rains.

  • There are no specific rules on footwear, but we recommend wearing shoes with good grip that are comfortable and effective for both running and workouts.

  • All participants will be required to sign a health and safety waiver before the event.

  • There will be a first aid kit and qualified first aid personnel available.