Station standards for an in-gym race

One page per station: the movement standard to brief, the no-reps judges will see most, and how to set the station up in a normal gym. These are generic in-gym conventions — if you are mirroring a particular race, check that race’s current rulebook.

• Run

  The running legs between stations: a measured loop outside or indoors, counted in laps.

• Rowing erg

  A distance row on an air rower; the monitor is the judge, the damper is the athlete’s choice.

• Ski erg

  A distance piece on a ski erg; standing double-pole pulls, judged off the monitor.

• Sled push

  Push a loaded sled over a marked distance in lengths; loads change by division, so plan heats around them.

• Sled pull

  Pull a loaded sled hand over hand with a rope from a fixed box; the athlete stays behind the line.

• Burpee broad jumps

  A burpee then a two-footed jump forward, repeated over a marked distance.

• Farmers carry

  Carry two kettlebells or handles over a marked distance; set the load per hand by division.

• Sandbag lunges

  Walking lunges with a sandbag on the shoulders, back knee touching the floor on every rep.

• Wall balls

  Squat and throw a medicine ball to a target; every rep must hit the target from a full squat.

• Air bike

  A calorie or distance target on a fan bike; quick to judge, but monitors differ between models.

• Box jump overs

  Jump or step over a box, clearing it with both feet; height set by division.

• Med-ball sit-ups

  Sit-ups holding a medicine ball, touching it to the floor behind the head and to the toes or a target in front.

• Dead ball over shoulder

  Lift a non-bouncing ball from the floor and pass it over a shoulder; a strength station that tires the grip.

• Kettlebell swings

  Two-handed swings to a set height; quick to scale and easy to fit into a mini sim.