ATHX 2026 Workouts
WARM UP ZONE
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
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.
TEAMS
STRENGTH
ALL CATEGORIES
0-6MIN
1RM STRICT PRESS
6-12MIN
3RM BACK SQUAT
12-18MIN
5RM DEADLIFT
SCORE - TOTAL WEIGHT LIFTED BY PAIR
INDIVIDUAL
STRENGTH
ALL CATEGORIES
0-6MIN
1RM STRICT PRESS
6-12MIN
3RM BACK SQUAT
12-18MIN
5RM DEADLIFT
SCORE - TOTAL WEIGHT LIFTED BY INDIVIDUAL
REFUEL ZONE
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.
Endurance Zone
Run first or row first…either way you'll need to make sure your engine is primed for this challenging test of endurance
TEAMS
ENDURANCE
ALL CATEGORIES
A. RUN
B. ROW
22 MIN TIME CAP
ATHLETE A STARTS ON RUN - ATHLETE B STARTS ON ROW
SWAP EVERY TIME ATHLETE COMPLETES
LITE - 500M RUN
ATHX - 750M RUN
PRO -1K RUN
SCORE - TOTAL DISTANCE COVERED BY PAIR
INDIVIDUAL
ENDURANCE
ALL CATEGORIES
A. RUN
B. ROW
22 MIN TIME CAP
ATHLETE STARTS ON RUN
ATHX - SWAP EVERY 750M RUN/ROW COMPLETED
PRO - SWAP EVERY 1K RUN/ROW COMPLETED
SCORE - TOTAL DISTANCE COVERED BY INDIVIDUAL
RECOVERY ZONE
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.
Metcon X Zone
Get ready for the ultimate test of your metabolic conditioning. This zone will push your limits with a combination of cardio, strength, and agility movements.
TEAMS
METCON X
60 CAL SKI-ERG
60 ALT GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
LITE - 30 SINGLE ARM GTOH - M: 15KG / F: 7.5KG
PRO - 60 DUAL GTOH - M: 22.5KG / F: 15KG
60M SANDBAG CARRY - M: 50KG / F: 30KG
LITE - M: 40KG / F: 20KG
PRO - M: 70KG / F: 40KG
60 BOX JUMP OVERS - M: 24" / F: 20"
LITE - 30 BOX OVERS - 20"
PRO - 60x M: 30" / F: 24"
60M DB WALKING LUNGES - M: 20KG / F: 12.5KG
LITE - BODYWEIGHT
PRO - DUAL FRONT RACK M: 22.5KG / F: 15KG
60M BURPEE BROAD JUMPS
60 CAL SKI-ERG
25 MIN TIME CAP
SCORE - TIME TO COMPLETE
INDIVIDUAL
METCON X
SKI-ERG - M: 45CAL / F: 30CAL
30 ALT GROUND TO OVERHEAD - M: 20KG / F: 12.5KG
PRO - 30 DUAL GTOH - M: 22.5KG / F: 15KG
30M SANDBAG CARRY - M: 50KG / F: 30KG
PRO - M: 70KG / F: 40KG
30 BOX JUMP OVERS - M: 24" / F: 20"
PRO - M: 30" / F: 24"
30M DB WALKING LUNGES - M: 20KG / F: 12.5KG
PRO - DUAL FRONT RACK M: 22.5KG / F: 15KG
30M BURPEE BROAD JUMPS
SKI-ERG - M: 45CAL / F: 30CAL
25 MIN TIME CAP
SCORE - TIME TO COMPLETE