HYROX Challenge at LivingStone Athletics

🟡 FLOATER WORKOUT
HOLD or STEP
5-Minute Time Cap

Teams assign one athlete to the Hold and one athlete to the Step.

Final Score = Valid Lunge Reps Only
The hold determines how long the step athlete can work, but the entire event has a maximum duration of 5 minutes.

✔️ OPTION 1: THE HOLD
Kettlebell Farmers Hold (Isometric)
Weights (ALL Divisions)
Men: 70lbs each hand
Women: 55lbs each hand

Standard
Athlete stands upright holding kettlebells at their sides
Must remain inside the designated square
Shoulders engaged, chest up
Elbows straight — kettlebells cannot rest on thighs, hips, or torso
Hands must remain on handles at all times
Grip may adjust as long as both hands stay on the handles

Time Stops If:
A kettlebell touches the ground
Bells rest on the body
Athlete loses control
Athlete steps or leans outside the marked square
Judge calls “TIME!” immediately

Purpose
The Hold duration determines how long the Step athlete may continue working, up to the 5-minute cap.

✔️ OPTION 2: THE STEP
Sandbag Stationary Forward Stepping Lunge
Weights
Pro Division:
Men Pro: 66lbs
Women Pro: 44lbs
Open Division:
Men Open: 44lbs
Women Open: 22lbs

Standard
Forward stepping lunges in a stationary position
Knee makes controlled contact with the floor each rep
Torso upright, chest facing forward
Sandbag must be carried on the body

Front rack or back rack allowed

Key Alignment Requirement
For a rep to count, athlete must return to a fully aligned standing position:

Knee, hip, and ankle stacked
Hips fully open
Torso upright
If alignment is not achieved, rep does not count.

Movement Rules
Stationary only — no walking lunges
No jumping or skipping steps
No hands may brace on knees or legs to assist the movement
Sandbag must remain controlled at all times

No-Rep Conditions
Knee does not touch floor
Incomplete lockout
Misaligned standing position
Using hands to push off legs
Bag falls or loses control

Scoring
Total valid lunge reps completed before:

The Hold fails, OR
The 5-minute time cap is reached
Once the Hold ends, all work stops immediately — even if time remains.

🔁 TEAM STRATEGY
One athlete holds
One athlete lunges
Athletes cannot switch roles
Hold as long as possible to maximize lunge reps
But there is an absolute 5-minute cap

🏁 FLOW NOTES
Both movements start on judge’s call
Clock runs continuously up to 5:00
If Hold breaks early, Step stops immediately
If Hold lasts full time, Step athlete works until 5:00
Judge records total valid reps

MOVEMENT STANDARDS

The Circuit
1. 100m Run
Standard
Follow the marked run route
Stay inside cones
Hit the full turn-around point
Return fully to your lane before beginning the next movement
No-Reps
Cutting the turn
Running outside boundaries
Beginning next movement before returning to lane

2. Burpee Broad Jumps – 40ft
This movement follows HYROX-inspired standards.

Standard
Each rep includes:

Burpee Phase
Chest AND thighs must touch the floor
Full extension before jumping
Broad Jump Phase
Jump forward off two feet
Land on two feet
30cm Forward Progress Rule
BOTH hands and feet must land at least 30cm forward from the previous rep
Lane Rule
Athlete must stay inside the marked lane
If athlete lands outside, they are returned to the last legal spot
No-Reps
Chest or thighs not touching the floor
Stepping forward instead of jumping
Not achieving 30cm of progress
Landing outside lane

3. Run Rocket Rope Pull – 40ft (Sled Pull)
Standard
Pull the sled hand-over-hand only
Feet must remain planted during each pull

No walking backward
No shuffling or stepping during the pull
After completing a pull cycle, athlete may reset feet to begin the next sequence
Rope must remain under control
Sled must fully cross the marked line
Lane Rule
Athlete’s feet must remain inside lane boundaries
No-Reps / Reset Required
Stepping while pulling
Feet leave the lane
Sled does not cross the line
Rope is thrown or lost control of

4. Wall Balls – 15 reps
Standard
Full squat: hip crease below knee
Ball must hit the target
Athlete must remain inside their designated square
Full extension at the top
No-Reps
Missing the target
Shallow squat
Stepping outside the square
Ball dropped without control

🟦 ROWER STANDARD
While partner B completes circuit:
Athlete A rows for max meters
Must remain on rower until partner tags in
Reset meters each rotation

🔁 SWITCHING ROLES
Athlete A rows while Athlete B completes the circuit
When circuit is complete, partners switch
Continue rotating for 30 minutes

🟧 SCORING
Team Score = Total Row Meters + Total Circuit Reps
(Can adjust if you want a rep value per station.)

🔴 LANE & SAFETY RULES
All movements must stay within assigned lanes
Interfering with other teams results in a penalty
Judges will return an athlete to the last legal position if boundaries are broken

Max Meter Row