How are you racing?
12 teams max · teams of 2 or 3
Not racing?
Come watch. Spectator tickets are $25.
Five stations · One team
THE COURSE
Sled push
4 lengths · 50 m
Run
Sled pull
4 lengths · 50 m
Run
Row
500 m
Run
Lunges
50 m
Run
Wall balls
50 reps
Teams of 2 or 3. A run before every station. Two teams side by side. Fastest time wins.
DIVISIONS
A Mixed team needs at least one woman and at least one man.
$35
OMEGA MEMBERS RACE FREETeam rules
- Teams of 2 or 3.
- No team switches on race day.
- If a teammate doesn't show, the team is disqualified.
- If your teammate doesn't show, you can wait and we may place you on another team.
- No refunds. Transfers welcome, just email us.
Registration closes Sunday, September 27 at 9:30 AM ET.
At the tables all morning
FUEL & RECOVERY
Six brands are setting up at Omega on race day. Eat, sip, get fixed, make a friend. Tap a card to follow them before Sunday.
Fuel before. Recover after. Follow them all before Sunday.
KNOW IT BEFORE SUNDAY
HOW THE RACE WORKS
Your team is 2 or 3 people. Two teams race at the same time, one in Lane 1 and one in Lane 2. Your clock starts when the starter says go. It stops when your last athlete crosses the finish line. Fastest time in your division wins.
START
Line up at the top of the road, next to the water station. When the starter says go, your clock starts and your first run begins.
THE RUN
Every run is the same loop. Run around the water station, down the near lane of the road, turn around at the bottom, and come back up the far lane. Then run along the turf on the run lane, keep right, and go in through the top door. The whole team runs together. You do this loop before every station, so five runs in total.
STATION 1, SLED PUSH
Inside the top door, go to your lane. Push the sled 4 lengths of 12.5 m, one athlete at a time. Everyone takes at least one length, then split the rest however you want. When the last length is done, a coach clips the rope onto your sled for you.
RUN
Out the top door, do the loop, come back in the top door.
STATION 2, SLED PULL
Same lane. Pull the sled with the rope, 4 lengths of 12.5 m, one athlete at a time. Everyone takes at least one length, then split the rest however you want.
RUN
Out the top door and do the loop again.
STATION 3, ROW
This time do not go in the door. Follow the path along the top of the turf to the rowers. Row 500 m as a team on one rower. Break it up however you want. Swap seats as often as you like, but the clock keeps running while you switch, so be quick.
RUN
Back along the path to the run lane and do the loop again.
STATION 4, LUNGES
After the loop, step onto the lunges lane on the turf, right beside the run lane. Walking lunges, 50 m total, one athlete at a time. Everyone does at least 20 m, then split the rest however you want. Your back knee touches the turf on every rep.
RUN
Do the loop one last time.
STATION 5, WALL BALLS
After the loop, follow the path past the rowers down to the wall of the building. 50 wall balls total, one athlete at a time. Everyone throws at least 20, then split the rest however you want. Squat below parallel, hit the target every rep. A judge counts out loud so you always know the number.
THE FINISH
After the 50th wall ball there is no run. Go straight through the back door next to the wall balls, into the runners-only chute along the bottom of the sled lanes, and sprint to the finish line. Your whole team crosses together. The clock stops on your last athlete.
THE WEIGHTS
Loads follow HYROX Open standards. Mixed teams use the women's weights at every station.
| STATION | MEN | WOMEN | MIXED |
|---|---|---|---|
| Sled pushsled included | 152 kg / 335 lb | 102 kg / 225 lb | 102 kg / 225 lb |
| Sled pullsled included | 103 kg / 227 lb | 78 kg / 172 lb | 78 kg / 172 lb |
| Row | 500 m | 500 m | 500 m |
| Lungessandbag on shoulders | 20 kg / 44 lb | 10 kg / 22 lb | 10 kg / 22 lb |
| Wall ballsball and target | 6 kg / 14 lb to 10 ft | 4 kg / 9 lb to 9 ft | 4 kg / 9 lb to 9 ft |
Final sled loads confirmed Thursday 9/24 after the floor test.
RULES THAT MATTER
- One athlete works at a time at every station. Your teammates rest, cheer, and get ready for their turn.
- Everyone works at every station: at least 1 sled length each way, at least 20 m of lunges, at least 20 wall balls. Split the rest however you want, and the row is split however you want.
- The whole team runs every run together. Your slowest runner sets the pace, so stay as a group.
- Stay in your lane. Lane 1 or Lane 2, at every station, all race long.
- The top door is the only door for runs. The back door is only for the finish.
- Keep right on the run lane. Two teams share it, going both directions.
- A missed rep is a no-rep, you redo it. Shortcuts cost 5, 10 or 15 seconds. Cheating is a DQ. The full list is below.
- Water is at the top of the road by the start. Grab it on any run.
PENALTIES
A bad rep costs a rep. A shortcut costs time. Cheating costs the race. Judges call no-reps out loud and give one warning before any time penalty.
No time added. Do the rep again.
- Wall ball below the target, or squat not below parallel
- Lunge where the back knee does not touch the turf
- Sled length that does not fully cross the line
- Leaving the rower before the monitor reads 500 m. The judge sends you back.
Sloppy.
- The same standard called a third time at one station after two no-reps
- The next athlete grabs the sled, rope or ball before the first one lets go
- Stepping out of your lane on the lunges
- Leaving the ball, rope or sled somewhere the next team has to fix
Shortcut on the route.
- Cutting the corner at the water station or the bottom turnaround
- Coming back up the near lane instead of the far lane
- Using the back door on a run
- Starting a station before the whole team is through the door
- Sled crossing into the other team's lane
Shortcut on the work.
- Two athletes working at once, like one pushing while another pulls
- Refusing to go back when a judge sends you back to the rower
- Leaving wall balls before the judge calls 50
- Blocking the other team on the run lane on purpose
- An athlete not taking their minimum share at a station
Out of the results.
- Skipping a run loop or cutting through the building
- Ignoring a judge's stop for safety
- Wrong team makeup, like a Mixed team with no women
- Abuse toward a judge or the other team
HOW IT WORKS ON THE DAY
- Judges call no-reps out loud and give one warning before any time penalty.
- Time penalties are added by the finish judge the moment your team crosses the line. The standings show a pink tag next to any penalized team.
- Your captain can appeal to the head judge within five minutes of finishing. That call is final.
- An injured athlete who cannot finish does not DQ the team. The team finishes with whoever is left and is ranked after every team that finished with its full roster.
LAST TIME
FAQ
Hosted by
@drewaggouras_ · @omegawellnessclub