RAWROX

RAWROX RACE GUIDE

The official guide to race format, movement standards, and on-the-day expectations for solo and doubles athletes.

RACE FORMAT

The RAWROX race format is designed to be challenging, achievable, and easy to follow. You’ll move through a set sequence of workout stations, each testing different aspects of fitness including strength, endurance, speed, and stamina.

There are no time caps on individual stations — you progress at your own pace, focusing on completing the required reps or distance correctly. Solo athletes complete all reps themselves, while doubles and mixed teams can split the work and swap as often as needed, making it a true team challenge.

The course is structured to balance cardio and functional movements, with running segments interspersed between stations to keep the energy up and test your all-round fitness. Every athlete completes the same sequence in the same order, so you know exactly what’s coming next and can pace yourself confidently.

By understanding the format before race day, you can strategically manage your effort, plan swaps in doubles, and focus on enjoying the challenge from start to finish.

MOVEMENT STANDARDS

To make sure every rep counts and everyone competes safely, RAWROX has clear movement standards for each station. These explain exactly how to perform each exercise, how reps are counted, and what judges will look for.

Following the standards helps you:

Stay safe and avoid injury
Ensure your reps are credited correctly
Move confidently through each station

Whether you’re racing solo or sharing the work in doubles, this section will guide you step by step so you can focus on enjoying the challenge and giving your best effort.

If at any point you are unsure, judges and volunteers are there to help you.

GENERAL RULES (APPLY TO ALL STATIONS)

For Solo

One athlete completes 100% of the work at every station.
You may rest at any point.
You must complete the full distance or reps before moving on.

For Doubles (Men’s, Women’s, Mixed)

Only one athlete works at a time unless stated otherwise.
Teams can split work however they like.
There is no minimum or maximum amount of work per athlete.
Transitions can happen as often as you wish.
Both athletes must remain in the station area during work.

RUN – 250m (Repeated Throughout the Course)

For Solo

Complete the full 250m marked route.
Run or walk — both are allowed.

For Doubles (Men’s, Women’s, Mixed)

Both athletes must complete the full run together.
Teams must stay within a reasonable distance of each other.
You may run or walk as a pair.

SKI ERG – 1000m

Weight/Settings:

Damper setting will start at 6, but athletes may adjust it up or down at any point to whatever they prefer.

For Solo

Monitor starts at 0 metres.
Ski until the screen shows 1000m.
Rest whenever needed.

For Doubles (Men’s, Women’s, Mixed)

The monitor will start at 0 metres.
As a team, you must complete 1000m total.
Only one athlete works at a time on the Ski Erg.
The handles cannot be passed between athletes — each athlete uses the Ski Erg independently.
Athletes can swap whenever they like; there is no minimum or maximum distance per person.
The monitor continues running and must not be reset during swaps.

SANDBAG LUNGES – 50 REPS

Weight:

Men & Mixed Doubles: 20kg
Women: 10kg

Watch the movement standards video here

For Solo

Lunges must be forward lunges, alternating legs.
The back knee must clearly touch the floor — if it doesn’t, the rep does not count (no rep).
Stand fully upright at the top of each step before starting the next.
Complete all 50 lunges yourself.
Take your time, maintain good form, and alternate legs with each lunge.

For Doubles (Men’s, Women’s, Mixed)

Lunges must be forward lunges, alternating legs.
The back knee must clearly touch the floor — if it doesn’t, the rep does not count (no rep).
Stand fully upright at the top of each step before starting the next.
50 reps are shared between the team.
Only one athlete lunges at a time.
Athletes may swap whenever they like, and as many times as they want.
The sandbag must be passed between teammates during swaps and must not hit the floor.
Reps count toward the total team reps regardless of who is lunging.

ROW ERG – 1000m

Weight/Settings:

Damper setting will start at 6, but athletes may adjust it up or down at any point to whatever they prefer.

For Solo

Feet must be strapped in before the handle is pulled.
Pull the handle using a smooth, controlled stroke.
At the end of your distance, the handle must be returned to the start position before leaving the rower.
Athletes must not leave the rower until their assigned distance (or team total for doubles) is complete.
Start at 0 metres and row until 1000m is reached.
Adjust damper as needed. Take your time and focus on steady, controlled strokes.

For Doubles (Men’s, Women’s, Mixed)

Feet must be strapped in before the handle is pulled.
Pull the handle using a smooth, controlled stroke.
At the end of your distance, the handle must be returned to the start position before leaving the rower.
Athletes must not leave the rower until their assigned distance (or team total for doubles) is complete.
Total distance 1000m per team.
Only one athlete rows at a time.
Athletes may swap as often as they like.
Each athlete must follow the movement standards above.
Monitor continues running during swaps.

WEIGHTED STEP-UPS – 50 REPS

Weight/Settings:

Women (Solo / Doubles): 10kg each hand
Men (Solo / Doubles) & Mixed Doubles: 12.5kg each hand

For Solo

Hold the weights by your sides — not in a racked position.
Step-ups must be alternate legs.
1 rep = one step up + one step down. Make sure the foot fully steps on the box and returns to the floor.
Stand fully upright at the top before stepping down.
Step down under control, not jumping off.
Complete all 50 reps yourself.
Alternate legs with each step.

For Doubles (Men’s, Women’s, Mixed)

Hold the weights by your sides — not in a racked position.
Step-ups must be alternate legs.
1 rep = one step up + one step down. Make sure the foot fully steps on the box and returns to the floor.
Stand fully upright at the top before stepping down.
Step down under control, not jumping off.
50 reps shared between the team.
Only one athlete works at a time.
Swap freely and as many times as desired.
Weights stay with the working athlete.
Reps count toward total team reps regardless of who is stepping.

ASSAULT BIKE – 50 CALORIES

For Solo

Press the start button on the Assault Bike monitor to begin.
Pedal until the monitor reads 50 calories.
You may sit or stand while pedalling — whichever is most comfortable for you
Complete all 50 calories yourself at your own pace.

For Doubles (Men’s, Women’s, Mixed)

Press the start button on the Assault Bike monitor to begin.
Pedal until the monitor reads 50 calories.
You may sit or stand while pedalling — whichever is most comfortable for you
50 calories total per team.
Only one athlete bikes at a time.
Athletes may swap at any point, as many times as needed.
Monitor continues running during transitions.

SLED PUSH – 40 METRES

Weights:

Women (Solo / Doubles): 100kg
Men (Solo / Doubles) & Mixed Doubles: 150kg

For Solo

Push the sled along the full 40m lane.
The entire sled must cross the line before turning or stopping.
Maintain control and a safe stance while pushing.
Complete the full 40m yourself.
Multiple short pushes are allowed if needed.

For Doubles (Men’s, Women’s, Mixed)

Push the sled along the full 40m lane.
The entire sled must cross the line before turning or stopping.
Maintain control and a safe stance while pushing.
40m total per team.
Only one athlete pushes at a time.
Athletes may swap whenever needed, as many times as desired.
The sled must be stationary before switching to the next athlete.

BURPEE LINE OVERS – 50 REPS

For Solo

Lower your chest to the floor on each burpee.
Jump over the line after standing — this applies to both solo and doubles.
All reps must be completed within the station zone.
Complete all 50 reps yourself at your own pace.
Jump over the line after each burpee.

For Doubles (Men’s, Women’s, Mixed)

Lower your chest to the floor on each burpee.
Jump over the line after standing — this applies to both solo and doubles.
All reps must be completed within the station zone.
50 reps total per team.
Only one athlete works at a time.
Swap whenever you like, as many times as needed.
Reps must include a jump over the line, and be counted toward the total team reps.

CLEAN & PRESS – 50 REPS (Flex Speed Machine)

This station uses a Flex Speed machine, designed to simulate a barbell for safe, adjustable resistance.
The machine allows you to perform presses and cleans safely, with a controlled weight stack.
Adjust resistance as needed within the machine’s settings.

For Solo

Lift the weight from the floor to your shoulders (clean).
Press overhead until arms are fully extended (press).
Lower the weight back down with full control.
Each rep = 1 clean + 1 press.
Complete all 50 reps yourself.
Focus on smooth, controlled movements rather than speed.

For Doubles (Men’s, Women’s, Mixed)

Lift the weight from the floor to your shoulders (clean).
Press overhead until arms are fully extended (press).
Lower the weight back down with full control.
Each rep = 1 clean + 1 press.
50 reps total per team.
Only one athlete swings at a time.
Athletes may swap freely, as many times as needed.
Each swing must reach at least eye height, even in doubles.
The kettlebell must come to rest before the next athlete begins.

KETTLEBELL SWINGS – 50 REPS

Weights:

Women (Solo / Doubles): 12kg
Men (Solo / Doubles) & Mixed Doubles: 16kg

For Solo

Swing the kettlebell to at least eye height.
Use your hips to drive the movement, keeping arms relaxed.
Control the kettlebell on the downswing.
Complete all 50 reps yourself.
Focus on rhythm and hip drive rather than speed.

For Doubles (Men’s, Women’s, Mixed)

Swing the kettlebell to at least eye height.
Use your hips to drive the movement, keeping arms relaxed.
Control the kettlebell on the downswing.
50 reps total per team.
Only one athlete swings at a time.
Athletes may swap freely, as many times as needed.
Each swing must reach at least eye height, even in doubles.
The kettlebell must come to rest before the next athlete begins.

WALL BALLS – 50 REPS

Weights:

Women (Solo / Doubles): 4kg
Men (Solo / Doubles) & Mixed Doubles: 6kg

For Solo

Squat to parallel or below — if not, the rep does not count (no rep).
Throw the ball to the target; the ball must hit the target to count as a rep.
Catch the ball and repeat the movement for each rep.
Complete all 50 reps yourself.
Focus on maintaining good squat depth and hitting the target consistently.

For Doubles (Men’s, Women’s, Mixed)

Squat to parallel or below — if not, the rep does not count (no rep).
Throw the ball to the target; the ball must hit the target to count as a rep.
Catch the ball and repeat the movement for each rep.
50 reps total per team.
Only one athlete works at a time.
Swap whenever needed, as many times as desired.
Each squat must reach parallel or below, and the ball must hit the target for the rep to count.
Reps count toward the total team reps.

FINISHING A STATION

Ensure the full reps or distance are completed.
Judge will confirm completion.
Move immediately to the next run section.

FINALLY....

You can rest whenever you need.
You can switch often in doubles.
You don’t need to be fast — just keep moving.
Judges are there to support, not pressure.
Remember: every rep, every step, every push counts — give it your all and enjoy the challenge!