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**