09/10/2026
W**e-Rox 2.0
Movement standards & breakdown is here!
🍷 GENERAL RACE RULES
* Partners may divide repetitions and distances as they choose, except for synchronized movements.
* Mixed teams use their respective male and female weights unless otherwise specified.
* Mixed teams must use male weights for plate lunges and plate farmers carry.
* All movements must meet the required standards.
* Incorrect or incomplete repetitions will not count.
* The full workload must be completed before advancing to the next station.
BRING YOUR PARTNER. BRING THE ENERGY. 🍷🔥
MOVEMENT STANDARDS:
* Dumbbell must touch the floor at the start of each rep.
* Lift the dumbbell overhead in one continuous movement.
* Full extension of the knees, hips and working arm at the top.
* Alternate arms after every successful rep.
* Repetitions may be shared between partners.
MOVEMENT STANDARDS:
* Step onto the box and cross to the opposite side.
* Both feet must make contact with the top of the box.
* No jumping over the box.
* One rep is completed when both feet reach the opposite side.
* Repetitions may be shared between partners.
* Both athletes must perform every repetition together.
* Hip crease must pass below the top of the knee.
* Full hip and knee extension required at the top.
* Both athletes must be synchronized at the bottom of each squat.
* A repetition only counts when both athletes meet the movement standards.
* All 100 repetitions must be completed together.
MOVEMENT STANDARDS:
* Sandbag must be carried in front of the body in a bear hug position.
* Sandbag may not be carried on the shoulders or back.
* Athletes may put the sandbag down to rest.
* Distance may be shared between partners.
* The full 200m must be completed.
MOVEMENT STANDARDS:
* Plate must be held securely in front of the body.
* Back knee must touch the ground on every repetition.
* Full hip and knee extension required between lunges.
* Alternate legs with every step.
* No dropping or throwing the plate forward.
* Distance may be shared between partners.
* The full 80m must be completed.
MOVEMENT STANDARDS:
* Carry one plate in each hand with arms at your sides.
* Plates may not be rested on the shou
