The Apex Race

THE APEX RACE FORMAT: 

Teams of 4 athletes

STATION 1: THE ERGS

• 400m team run
• 3km SkiErg + 3km RowErg *
• 400m team run
• 3km SkiErg + 3km RowErg *
• 400m team run

STATION 2: THE DB COMPLEX

• 400m DB carry

Then 4 rounds of:

• DB Complex*
• 16 DB Deadlifts
• 12 DB Push Press
• 8 DB Lunges
• 4 Devil’s Press
• 400m team run (after each round)

FINISH:

• After completing the final 400m run of Part 2, all four athletes must cross the finish line together.

Men: 15kg DB 

Women: 10kg DB

General Rules: 

• All work must be completed as a team.
• All four athletes must be present in the working area.
• All four athletes must cross the finish line together.
• Final result = total time
• For all runs and carries, you must START the runs together in your team of 4 and all athletes must complete the run before they can start the station.

PART1: THE ERGS:

• When machines or weights are shared, only the specified number of athletes may work at one time.

PART 2: THE DB COMPLEX

• Teams of four will carry 2x DBs around the 400m track. Athletes can swap the DBs at any point
• For the DB complex, two athletes work at a time. Reps may be split however the team chooses. All four athletes must complete the full DB complex before starting the next 400m run.