5KX - The 5k for the HYBRID Athlete

RACE STRUCTURE

Start → 800m Run → Station 1 → 800m → Station 2 → 800m → Station 3 → 800m → Station 4 → 800m → Station 5 → 800m Run to Finish

______________________________________________________________________

RACE DIVISIONS

HVY Advanced athletes capable of lifting heavier weights.
MID Intermediate athletes using mid level weights.
LITE Recreational/beginner-friendly with lighter weights.

______________________________________________________________________

STATIONS

STATION 1. 3 Rounds: 5 Deadlifts + 5 Over Bar Burpees

     HVY: Men 225lb / Women 185lb MID: Men 185lb / Women 135lb LITE: Men 135lb / Women 95lb

STATION 2. 3 Rounds: 1 Rope Climb + 15 Wall Balls (Rope Substitution is 5 Devil Press Burpees)

     HVY: Men 30lb / Women 20lb MID: Men 20lb / Women 14lb LITE: Men 20lb / Women 14lb

STATION 3. 3 Rounds: 5 Box Jumps or Step-Ups + 1 Sandbag Over the Box

     HVY: Men 150lb / Women 100lb MID: Men 100lb / Women 75lb LITE: Men 75lb / Women 50lb

STATION 4. 3 Rounds: SLED Push-Pull

     HVY: Men 270lb / Women 225lb MID: Men 225lb / Women 180lb LITE: Men 180lb / Women 135lb

STATION 5. 3 Rounds: 5 DB Hang Clean & Press + 10 DB Lunges

     HVY: Men 50lb / Women 30lb MID: Men 30lb / Women 20lb LITE: Men 20lb / Women 10lb

*See Race Website for Detailed Rules & Standards**