FITTEST FOUR

Rowing – 4,000m total

C2 rower (damper setting athlete’s choice).
Standard:

Only one athlete may row at a time.
Teams may swap at any distance split, but each athlete must row at least 1,000m in total.
Scoring: Total time when the monitor displays 4,000m.

Team Run – 2km

All 4 participants must run the full 2km together.
Teams will be timed when the last athlete crosses the finish line.
Standard: Athletes must remain within 5m of each other for the duration of the run.

Shoulder-to-Overhead (STOH) – 100 reps

Starting from the ground (barbell must be lifted to rack position each time).
Load: 35kg (female) / 45kg (male).
Movement options allowed: Push Press, Push Jerk, or Split Jerk.
Standard:

Bar starts on the ground.
Rep begins from shoulders.
Elbows, hips, and knees locked out overhead with feet under hips for a completed rep.
No bouncing bar off the ground.
Work Requirement: Teams divide 100 reps as desired. Each athlete must perform at least 10 reps.

Weighted Step-Ups – 300 reps

Platform height: 20 inches.
Load: 15kg (female) / 20kg (male) dumbbells, one in each hand.
Standard:

Both feet must make contact on the platform.
Full hip and knee extension at the top before stepping down.
Reps will not count if weights rest on the legs or platform.
Work Requirement: Each athlete must complete a minimum of 50 step-ups. Teams may split remaining reps as desired.

Heavy Object Carry
Description: Carry weighted objects (farmers carry style) across 800m total distance.
Weights: Men – 30kg e, Women – 20kg 
Standards: Can split However

Athlete must carry objects however once the object touches the ground you must swap with another member 
Distance must total 800m as a team.
Scoring: Time to complete 800m total.

Team Run
Description: Complete a total of 2km run as a team.
Standards: Athletes must stay together 
Scoring: Time to complete the full 2km.
Notes: Athletes must run together

🎯 Key Objectives:

• Develop advanced movement skills in a safe, supervised environment

• Encourage strategic pacing and team coordination

• Build confidence through progressive physical challenges

Description: Complete 4,000m on the rower.
Standards: Any order/split of meters.
Scoring: Time to complete 4,000m total.
Notes: Only one athlete may row at a time. Teams decide their own rotation.

Description: Complete 200 weighted step-ups on a 16-inch platform.
Weights: Men’s division – 17.5kg DB each hand; Women’s division – 12.5kg DB each hand.
Standards:

Full hip/knee extension at the top.
Both feet must touch the platform before descent.
Scoring: Time to complete 200 reps as a team (reps can be split as desired).

Team Format: Teams of 4 participants

This dynamic event is designed to promote teamwork, resilience, and physical confidence in young athletes. Each team will complete a series of age-appropriate fitness tasks in a relay-style format:

🔹 Event Components:

• 400m Relay Run – A fast-paced sprint to kick off the challenge (100m each)

• Step-Up Station – 100 repetitions on a 12-inch platform to build lower-body strength and coordinatio8

• Rowing Segment – 1km total distance on a rowing machine to test endurance and rhythm

• Heavy Object Carry 400m – Each team member will carry weighted objects ranging from 4kg to 9kg, tailored to their ability, across a designated course

🎯 Objectives:

• Foster teamwork and communication

• Encourage safe and effective movement patterns

• Build confidence through achievable physical challenges