01SkiErg
1,000 m
Same for every division
The usual faultPulling with the arms only. The power comes from a hip hinge and a drop, like a standing crunch; arms finish the pull.
The stations
Eight stations, and the fault at each.
The race is eight one-kilometre runs, each followed by one of these. All eight are full size in the unit, at every division's weight. Here is what each one is, and the mistake we correct most often.
In race order
A kilometre run before every one.
01
02Sled push
50 m
Open 152 kg men / 102 kg women; Pro 202 kg / 152 kg (including the sled)
The usual faultStanding too upright. Low hips, arms straight, short fast steps; the sled should never stop, because starting it again costs more than anything.
03Sled pull
50 m
Open 103 kg / 78 kg; Pro 153 kg / 103 kg
The usual faultPulling with the arms while standing still. Sit back into the rope, walk backwards between pulls, and keep the rope off the floor.
04Burpee broad jumps
80 m
Same for every division
The usual faultJumping too far. A steady jump you can repeat forty times beats a big one you can repeat ten times; step back up rather than jumping if it keeps you moving.
05Rowing
1,000 m
Same for every division
The usual faultRating too high. Legs, then body, then arms; a long stroke at 26 to 28 a minute is faster for most people than a short one at 34.
06Farmers carry
200 m
Open 2 × 24 kg / 2 × 16 kg; Pro 2 × 32 kg / 2 × 24 kg
The usual faultPutting the weights down. Shoulders back, short steps, and walk faster rather than slower: the time under load is what tires the grip.
07Sandbag lunges
100 m
Open 20 kg / 10 kg; Pro 30 kg / 20 kg
The usual faultBack knee crashing down or not touching. Knee lightly to the floor every rep, upright chest, and a steady rhythm you can keep for the whole hundred metres.
08Wall balls
100 reps
Open 6 kg to 3 m / 4 kg to 2.7 m; Pro 9 kg / 6 kg
The usual faultBreaking into too many sets. Pick a set size, say 15 or 20, rest five breaths, repeat; and get the squat below parallel or the rep does not count.
Weights are the published race standards as we understand them; organisers change them, so check the current rulebook before you race. We set every station up at Open and Pro weight, and lighter for classes.
Race simulations
The next four sims.
- Sat 7 Nov, 8amFirst Saturday · 8 of 24 places left
- Sat 21 Nov, 8amThird Saturday · 15 of 24 places left
- Sat 5 Dec, 8amFirst Saturday · 7 of 24 places left
- Sat 19 Dec, 8amThird Saturday · 14 of 24 places left
£20, members £10. Waves of six, four minutes apart. Places are worked out from the bookings each morning.
The class week
Which station, which day.
| Day | Mornings | Focus | Evenings | Focus |
|---|---|---|---|---|
| Monday | 6am, 7am | Engines: ergs and runs | 5:30pm, 6:30pm | Strength and carries |
| Tuesday | 6am, 7am | Sleds and lunges | 5:30pm, 6:30pm | Race pace intervals |
| Wednesday | 6am, 7am | Strength and carries | 5:30pm, 6:30pm | Wall balls and burpees |
| Thursday | 6am, 7am | Long steady circuit | 5:30pm, 6:30pm | Sleds and lunges |
| Friday | 6am, 7am | Race pace intervals | 5:30pm | Partner workout |
| Saturday | 7am, 8am (or the race sim, 1st and 3rd) | Long circuit | – | Open gym 9am to 1pm |
Your first class is free. Come and push a sled.
Book any class the night before and tell the coach at the door it is your first. You get the lighter option at every station, a coach nearby, and nobody watching the clock but you. Or come to a race sim and see what the whole thing feels like.