GYMRACE RULEBOOK

Hi GYMRACER,

We’ve put this rulebook together to make sure that every event is fair, clear, quibble-free (and fun) so we can all have the best day possible. Take the time to read them through so you know exactly what to expect – but more importantly, so you can start nailing your training.

See you on the starting line,
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‍Team GYMRACE

TABLE OF CONTENT:

1. Race categories

2. Age categories

3. Prizes

4. Movement standards

5. Judges

6. Buddies

7. Start

8. Run

9. Sled push

10. Wall balls

11.Slam ball carry

12.Row-Erg

13.Kettlebell swing

14.Ski-Erg

15.Dumbbells Farmer’s carry

16.Bike-Erg

17.Burpee broad jumps

18.Finish

19.House rules

1. RACE CATEGORIES:

You can enter GYMRACE within the following race categories:

WOMEN SOLO

MEN SOLO

WOMEN SOLO HEAVY

MEN SOLO HEAVY

MEN BUDDIES
WOMEN BUDDIES

MIXED BUDDIES

MEN BUDDIES HEAVY
WOMEN BUDDIES HEAVY

MIXED BUDDIES HEAVY

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2. AGE CATEGORIES:

You must be over 16 to compete at GYMRACE. After the event, you will be able to view the online results list using the following age category filters:

16-29

30-39

40-49

50-59

60-69

70+

3. PRICES:

Prizes are available to those competing in the HEAVY categories only. They will be awarded to the top 3in the following categories (no age classification) in each day of the competition:

WOMEN SOLO HEAVY

MEN SOLO HEAVY

MEN BUDDIES HEAVY

WOMEN BUDDIES HEAVY

MIXED BUDDIES HEAVY

The time and location of the award ceremony will be announced in advance.
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4. MOVEMENT STANDARDS:

Movement standards determine how each exercise should be performed correctly. You don't have to be able to do everything perfectly, but you should give it your best and stay as close to the standard as possible.

Failure to stay close enough to the standard will result in the following:

• 1st warning: verbal correction

• 2nd warning: penalty (distance, repetition or time)

Distance penalty: metres back

Repetition penalty: extra repetitions

Time penalty: time added to your final time

5. JUDGES:

The GYMRACE Judges will be present to supervise the race and ensure fair competition. They want to have a good time as much as you do – so make sure you know and follow the rules.

This will give you the freedom to race without restraint (and they won’t have to kill your vibe.)

6. BUDDIES – INSTRUCTIONS:

If you compete in a buddies category, you must start together, run together, and finish together.

Each workout only starts when both buddies have arrived in the zone and neither buddy leaves the zone until the entire workout is completed.

During workouts: feel free to divide the repetitions as you wish. The end time is determined when the second buddy crosses the finish line.

7. START:

Make sure you arrive on time, having done your warm-up (especially running) beforehand.

From 20 minutes before your start time, you can enter the start zone to briefly warm up for any specific movements.

Report to the start box no later than 10 minutes before your start time, where you’ll receive the team’s final instructions.

Then all that’s left is for the adrenaline to kick in and do its thing…

8. RUN:

The race starts with a 1 km run and you’ll complete 5 rounds in total across duration of the event. You can check the course and the number of laps each round takes ahead of time.

Run on the right, overtake on the left.

BUDDIES: Begin the run once you have both arrived at the starting line. If one walks, you both walk.

PENALTY: 5 minutes penalty for every 500 metres missed.

9. SLED PUSH:

Distance: 4 × 12.5 metres (twice back and forth = total 50 metres).

Start behind the line with the axis of the sled on the line. After every12.5 metres, run around the sled to push it back the other way.

BUDDIES: One pushes, the other runs behind the moving sled without interfering with

other lanes. Switching is allowed.

PENALTY: 5 minutes per missed 12.5 metres.

10. 100 X WALL BALL:

Start with the ball in front of your chest. Squat down until your legs are at least parallel

to the floor, throw the ball at the target (3 metres for men/2.7 metres for women).

BUDDIES: Divide the 100 repetitions between yourselves. The buddy who is resting stands on the buddy mat.

PENALTY: After two warnings, 10 extra repetitions.

11. 100 METER SLAM BALL CARRY:

Carry the ball in front of your body with both hands (‘hugging’ it).Carrying the ball on your shoulder is not allowed. The exercise is only complete once the ball has been returned.

BUDDIES: Switch by placing the ball on the ground and picking it up again.

PENALTY: Incorrect execution = 5 metres back or +5 minutes per 50 metres short.

12. 1000 METER ROW-ERG:

Start at 0 metres, resistance set to 5 (freely adjustable). You may only dismount when the counter reads 1000metres and the judge has confirmed completion.

BUDDIES: The active buddy rows, the other buddy waits directly behind the machine.

When switching, the rower must have completely dismounted before the other touches

the machine.

PENALTY: +5 minutes per 500 metres short.

13. 100 X KETTLEBELL SWING TO OVERHEAD:

Start with the kettlebell between the knees, followed by a hip extension. In the final position, the body should be fully extended: hips and knees fully extended, shoulders above the hips.

The kettlebell is raised above the head, with the arms extended or slightly bent, the upper arms next to or just behind the ears.

BUDDIES: The resting buddy stands directly behind the active buddy.

PENALTY: After two warnings, 10 extra repetitions.

14. 1000 METER SKI-ERG:

Start at 0 metres, resistance set to 5 (freely adjustable). You may only dismount when the counter reads 1000 metres, and the judge has confirmed completion.

BUDDIES: The resting buddy stands directly behind the active buddy.

PENALTY: +5 minutes per 500 metres short.

15. 100 METER DUMBBELLS FARMER’S CARRY LUNGES:

Hold one dumbbell in each hand next to the body, with arms extended. The

dumbbells should not rest on the shoulders or thighs.

Each lunge starts from a standing position. One leg steps forward, then the rear knee touches the ground in a controlled movement.

From this position, step forward or back to a fully extended position:hips and

knees extended, feet next to each other.

Stepping forward is allowed, but full hip extension is required. Staying low is therefore not an option.

The exercise is repeated until the full distance of 100 metres has been covered.

BUDDIES: Switch by putting down the dumbbells for the other buddy to pick up.

PENALTY: For repeated incomplete execution or after two warnings = 5 metres back.

16. 2000M BIKE-ERG:

Display set to 0, resistance set to 5 (freely adjustable). You may only dismount when the

counter reads 2000 metres and the judge has confirmed completion.

BUDDIES: The active buddy cycles, the other buddy waits directly behind the machine.

When changing, the cyclist must have completely dismounted before the other touches

the machine.

PENALTY: +5 minutes per 500 metres short.