RACE GUIDE

TOTAL DISTANCE IN METRES,
FOR ALL 3 ERGS (BIKE, ROW & SKI)

1. The "Substitute" or NON-ERG teammate must remain within the designated waiting area at all times while resting.
2. To substitute, the non-ERG teammate must first complete a 400m run and immediately tag their teammate.
3. ERG machine substitutions/changes are only permitted between the returning runner and the ERG teammate they are substituting.
4. ERG teammates may not switch machines among themselves at any point during the workout.
5. All teams must follow the official running route as marked.
6. Teams must exercise caution around corners, ramps, and any areas with two-way traffic (contra-flow).
   

1. Substitution without Running
   A substitute must complete the full 400m run before tagging a teammate on any of the ERG machines (SKI/ROW/BIKE). Substituting without the 400m run will result in a penalty.
   
   
2. Switching Ergs Between a Non-Substitute Runner
   Only the teammate who has completed the run is allowed to switch with a teammate on the ERG machines. Inter-changing ERG machines with a teammate who hasn’t completed a 400m run is not allowed and will result in a penalty.
   
   
3. Incomplete 400m Loop
   Cutting the 400m route short or not completing the full loop will lead to a penalty.

PART A >

Time for both pairs to complete both 400M Worm Sandbag Carry and Tyre Drag

PART B >

Total Cals on ROW and SKI

1. Fixed Pairs Only >
   > The M1F1 and M2F2 pairings are set and locked in once the workout begins.
   > No switching of paired teammates is allowed mid-workout.
   > Pairs MUST always be in tandem (RUN, SANDBAG CARRY, TYRE DRAG TOGETHER). NEVER leave your partner behind.
   
   
2. Worm Sandbag Movement >
   > The worm sandbag (50KG) must be carried on the shoulders, not cradled or dragged.
   > Both teammates in the pair must carry the worm sandbag together.
   > When moving, pairs must travel in single file – one athlete in front of the other.
   > After completing the 400m segment, the sandbag must be returned to its designated area.
   
   
3. Tyre Drag Movement >
   > The tyre (20KG) drag may be shared in an “I-Go-You-Go (IGYG)" format between the pair.
   > The harness MUST BE WORN SECURELY around the shoulders and both arms before running; Only one teammate can wear the harness at any given time.
   >Upon completing the 400m, both the tyre and harness MUST be returned to their designated zone.

1. Only One Person Carrying the Worm Sandbag
   The sandbag must be carried by both teammates at all times.
   
   
2. Improper Carrying Technique
   Hugging, cradling, or underarm carries of the sandbag are not allowed. The sandbag must be shouldered by both teammates.
   
   
3. Side-by-Side Running
   Teams must travel in single file while carrying the sandbag. Running side-by-side or alongside is a violation, and will result in penalties.
   
   
4. Blocking Other Teams
   Intentionally blocking or preventing other teams from overtaking is prohibited.
   
   
5. Dual Tyre Dragging
   Only one teammate may wear the harness and drag the tyre at any time. Either one or both teammates carrying / shouldering / dragging the tyre simultaneously is strictly not allowed.
   
   
6. Improper Equipment Drop-Off
   The worm sandbag and tyre with harness must be returned to their allocated areas after use. Failure to do so will result in penalties.

3 > 2 > 1 > GO

TEAMMATE (TM) 1 > SKI

TM 2 = (STANDBY)
TM 3 = (STANDBY)
TM 4 = (STANDBY)

++++

TM 1 >> ROW
TM 2 > SKI

TM 3 = (STANDBY)
TM 4 >= (STANDBY)

++++

TM 1 >>> BIKE
TM 2 >> ROW
TM 3 > SKI

TM 4 = (STANDBY)

++++

TM 1 >>>> FINISH
TM 2 >>> BIKE
TM 3 >> ROW
TM 4 > SKI

++++

TM 1 >>>> FINISH
TM 2 >>>> FINISH
TM 3 >>> BIKE
TM 4 >> ROW

++++

TM 1 >>>> FINISH
TM 2 >>>> FINISH
TM 3 >>>> FINISH
TM 4 >>> BIKE >>>> FINISH

TEAMMATES MUST COMPLETE SEQUENCE AND CROSS THE FINISH LINE IN THIS ORDER.

FASTEST TIME TO COMPLETE ALL REQUIRED CALORIES
FOR ALL ERGS AS A TEAM
(NOT INDIVIDUAL)

1. ERG monitors will be preset to:
   100 calories on the SKIERG;
   120 calories on the ROWERG;
   140 calories on the BIKEERG.
   
   
2. The workout is complete when all ERGS reach ZERO (0) calories.
    
3. Teammates must complete the ERGS in a strict order (Waterfall) :
   SKI >> ROW >> BIKE
   
   
4. Teammates may ONLY proceed to the next machine if it is VACANT. Any early vacation of a machine is a violation.
   
   
5. There is no minimum work requirement per teammate on each machine. Teams must strategise how to split the effort.
    
   
6. After finishing the BIKEERG, teammates must wait behind their marked lane.
   
   
7.  Time is recorded once all four teammates have completed their ERG segments and are standing behind their marked lane.

1. Backtracking
   Teammates are NOT allowed to move backwards in sequence (e.g. ROWERG to SKIERG). All progression must be forwards and strictly in the correct order: SKI >> ROW >>> BIKE 
   
   
2. Incomplete Calories
   A time penalty of 30 seconds will be added for every remaining calorie on any machine at the time of finish.
   Example: 3 calories left = 1:30 penalty added to final time. 
   
   
3. Incomplete Workout
   If a team fails to finish the workout within the timecap, their score is 16:00 + Calculated Time Penalties (1 Cal = 30 secs penalty)
   
   
4. False Finish
   Time will not be taken unless all four teammates are across the marked line, in their respective lanes, after completing the BIKEERG.
   
   Any premature crossing will not count.