ATHX 2023 Workouts

ZONE 1.0

WARM UP ZONE

30 MINS

First up we have the WARM-UP ZONE. This zone is fully equipped with ATHX training equipment allowing ATHX athletes to prime and prep before their big moment under the lights. For additional support, the 'ATHX Training Experts’ will be on hand to ensure you are properly warmed up and ready to own the floor.

Strength Zone

30 minutes

You enter the ATHX Arena and walk straight into the Strength Zone where a true test of strength awaits you and your partner Load your barbells and let's get lifting.

0-8 MINS

SHOULDER TO OVERHEAD – 1 REP MAX

(BOTH ATHLETES TO ACHIEVE THEIR OWN 1RM)

8-16 MINS

BACK SQUAT – 10 REP MAX

(BOTH ATHLETES TO ACHIEVE THEIR OWN 10RM)

0-6 MINS

SHOULDER TO OVERHEAD – 1 REP MAX

(BOTH ATHLETES TO ACHIEVE THEIR OWN 1RM)

6-12 MINS

FRONT SQUAT - 10 REP MAX

(BOTH ATHLETES TO ACHIEVE THEIR OWN 10RM)

12-18 MINS

MAX NUMBER OF STRICT PULL-UP REPS AS A PAIR

(ATHLETES TAKE IT IN TURN TO WORK FOR 1 MIN AT A TIME)

ZONE 3.0

REFUEL ZONE

10 MINS

Your muscles are fatigued so every minute of your time in the ATHX Refuel zone must be spent wisely.The latest refuelling products and aids will be available to all ATHX athletes and our ATHX Nutritionists will be on standby to ensure you are fully refuelled as you enter the Endurance Zone.

Zone 4.0

Endurance Zone

30 minutes

Its time for you and your partner to work together through two challenging but different workouts in the ATHX Endurance Zone. Pick your tactics wisely as you’ll want to leave some gas in the tank for the final push.

PART A

5KM RUN ON CURVED TREADMILL OR MAX TOTAL DISTANCE IN 25 MINS

PART B

1M SKI-ERG

2KM ROW

5KM BIKE

Pairs must compete each block simultaneously during the designated time cap splitting the work as they like

PART A

5KM RUN ON CURVED TREADMILL OR MAX TOTAL DISTANCE IN 25 MINS

PART B

1M SKI-ERG

2KM ROW

5KM BIKE

(25 MIN TIME CAP)

Pairs must compete each block simultaneously during the designated time cap splitting the work as they like

ZONE 5.0

RECOVERY ZONE

30 MINS

Your body is aching and your lungs are burning but there is still the METCON X workout to conquer. Before that, you have 30mins to recharge yourself in the ATHX Recovery Zone which is equipped with the latest in recovery technology. Whether you like a massage gun or the feel of a real massage we will have something to get you ready for that final push.

Zone 6.0

METCON X Zone

30 minutes

The final test but it's certainly no easy jog to the finish line! Your all-round functional fitness will be truly tested in this METCON X workout created by the experts at Marchon Training. This is no time to leave anything on the floor.

80M SAND BAG CARRY (M 40KG / F 20KG)

40 X DUAL KB THRUSTER (M 16KG / F 12KG)

20 X BURPEE BOX JUMP OVERS (20")

80M SAND BAG CARRY (M 40KG / F 20KG)

40 X SA DB SNATCH FROM FLOOR (M 17KG / F 12.5KG)

20 X LINE FACING BURPEES

80M SAND BAG CARRY (M 40KG / F 20KG)

40 X SAND BAG SQUATS (M 40KG / F 20KG)

20M BURPEE BROAD JUMP (EACH ATHLETE MUST COMPLETE 20M)

Pairs to share the required distances as they like (unless specified) with only one athlete working at a time

80M SAND BAG CARRY (M 60KG / F 40KG)

40 X DUAL KB THRUSTER (M 24KG / F 16KG)

20 X BURPEE BOX JUMP OVERS (24")

80M SAND BAG CARRY (M 60KG / F 40KG)

40 X DUAL DB SNATCH FROM FLOOR (M 22.5KG / F 15KG)

20 X SYNCHRO LINE FACING BURPEES

80M SAND BAG CARRY (M 60KG / F 40KG)

40 X SAND BAG SQUATS (M 60KG / F 40KG)

20M BURPEE BROAD JUMP (EACH ATHLETE MUST COMPLETE 20M)

Pairs to share the required distances as they like (unless specified) with only one athlete working at a time