There are three divisions to choose from: RX, Scaled and Ruck. Choose the division that best matches your ability and the level of challenge you want to take on.

The RX division is the workout as prescribed, using the heavier weights and full movement standards.

RX Workout

Station 1 – Sandbag Squats: Men – 27kg | Women – 18kg

Station 2 – Burden Burpees: Men – Weighted vest | Women – Weighted vest

Station 3 – Sled Push + Farmers Carry: Men – 50m bodyweight sled push + 50m farmers carry with 2 × 25kg Jerry Cans | Women – 50m bodyweight sled push + 50m farmers carry with 2 × 25kg Jerry Cans

Station 4 – Kettlebell Clean & Press: Men – 16kg | Women – 12kg

Station 5 – Wall Balls: Men – 6kg | Women – 6kg

Scaled

The Scaled division uses reduced weights and/or simpler movement options, making the workout more accessible while still providing a serious challenge.

Station 1 – Sandbag Squats / Air Squats: Men – 18kg | Women – Air Squats

Station 2 – Burpees: Men – Bodyweight | Women – Bodyweight

Station 3 – Sled Push + Farmers Carry: Men – 50m bodyweight sled push + 50m farmers carry with 2 × 20kg Jerry Cans | Women – 50m bodyweight sled push + 50m farmers carry with 2 × 20kg Jerry Cans

Station 4 – Kettlebell Clean & Press: Men – 12kg | Women – 8kg

Station 5 – Wall Balls: Men – 3kg | Women – 3kg

Ruck

The Ruck division is for those who want an additional challenge. You will complete the RX workout while wearing a weighted ruck/vest throughout the entire workout.

The ruck must remain on your back for all stations and movements.

Men – 11kg ruck | Women – 7kg ruck

Choose Ruck and take on the challenge of Ruck Work, Ruck rather than Run Work, Run. Everyone who completes the Ruck division will receive a special Ruck Patch to recognise the achievement.

In short:

RX: Full workout using the prescribed RX weights.
Scaled: Reduced weights and/or scaled movement options.
Ruck: Full RX workout while wearing a weighted ruck/vest throughout.

Frequently Asked Questions