Season 28 stationsScaled · Open · Pro

MovementStandards.

Every rep is judged against the same standard. Exactly what counts, station by station.

- Standards -

Know the standards.
Own your race.

To ensure a fair and consistent race experience for every athlete, TYRUN follows clear standards for all movements. Each station has specific requirements that define how repetitions must be performed. Understanding these standards is essential to avoid no-reps and penalties.

WWomenMMen · mixed doubles use the men's weightTap a station to fold its standard away

Run600 m runLap 1 of 4 · all divisions
1
Station 01 · 60–100 kcal
Rogue Echo Bike
Calories
Scaled
60 kcal
Open
80 kcal
Pro
100 kcal
What counts
Judged every rep
1. 1Athletes must complete 60–100 calories on the Rogue Echo Bike (depending on division).
2. 2The monitor must clearly display the full number of calories completed.
3. 3Athletes must remain on the bike after finishing and may only dismount once the judge gives the signal.
Also good to know
- You may pause, but cannot leave the machine until the target is reached.
- Athletes may adjust the seat as desired.
Doubles & mixed
Doubles only
- The non-working partner waits on the doubles mat behind the athlete.
2
Station 02 · 90 m
Seated Sled Pull
Sled weight
Scaled
W60 kg
M80 kg
Open
W80 kg
M100 kg
Pro
W100 kg
M120 kg
What counts
Judged every rep
1. 1Athletes must remain seated on the ground with their feet pressed against the board in front at all times.
2. 2The sled is pulled using the rope until it touches the frame.
3. 3The workout consists of 6 lengths of 15m (90m total).
Also good to know
- After each length, athletes move to the opposite side to pull the sled back.
- Both the athlete and the rope must stay within their assigned lane at all times.
Doubles & mixed
Doubles only
- In doubles, athletes must stay behind their partner and move together to the opposite side after each length.
- In mixed doubles, the men’s weight is used.
Run600 m runLap 2 of 4 · all divisions
3
Station 03 · 100 reps
Weighted Box Step-ups
Weight per hand
Scaled
Bodyweight
Open
W2 × 7.5 kg
M2 × 10 kg
Pro
W2 × 10 kg
M2 × 15 kg
What counts
Judged every rep
1. 1Each rep requires stepping onto the box with both feet, reaching full extension of hips and knees at the top.
2. 2Athletes must then step down fully, finishing with both feet on the ground behind the box before starting the next rep.
3. 3Box height is 20 inches for all athletes.
Also good to know
- Athletes must start behind the box, pick up the dumbbells (Open and Pro), and keep them in a farmer carry position at all times.
- Dumbbells may only rest on the ground, never on the box.
- Dumbbells must be controlled at all times—dropping them will result in a 10 rep penalty.Penalty
Doubles & mixed
Doubles only
- In doubles, the non-working partner waits on the doubles mat behind their partner.
- In mixed doubles, the men’s weight is used.
4
Station 04 · 100 reps
Med Ball Abmat Sit-ups
Med ball weight
Scaled
Bodyweight
Open
W3 kg
M6 kg
Pro
W6 kg
M9 kg
What counts
Judged every rep
1. 1Athletes start seated in front of the abmat in a butterfly position, with the soles of the feet touching each other.
2. 2Each rep starts with the athlete touching their feet with both hands or holding the medball on the feet.
3. 3The athlete then lies back onto the abmat until both hands or the medball touch the ground behind the head.
4. 4Athletes sit back up and finish by touching their feet again.
Also good to know
- Scaled division performs bodyweight sit-ups, Open and Pro perform Medball Sit Ups.
- Athletes must complete a total of 100 repetitions.
Doubles & mixed
Doubles only
- In doubles, the non-working partner waits on the doubles mat behind their partner.
- In mixed doubles, the men’s weight is used.
Run600 m runLap 3 of 4 · all divisions
5
Station 05 · 1000 m
Rogue Echo Row
Distance
1000 m
All divisions
What counts
Judged every rep
1. 1Athletes must row a total of 1000 meters on the Rogue Echo Rower.
2. 2The monitor must clearly display the full distance completed.
3. 3Athletes must remain seated on the rower after finishing and may only leave once the judge gives the signal.
Also good to know
- The handle must be controlled at all times and returned to the holder—no dropping or releasing, or a 100m penalty will be applied.Penalty
- Athletes may adjust the damper setting as desired.
Doubles & mixed
Doubles only
- In doubles, athletes may hand over the handle to their partner.
- The non-working partner waits on the doubles mat behind the athlete.
6
Station 06 · 100 m
Devil Press
Weight per dumbbell
Scaled
W2 × 5 kg
M2 × 7.5 kg
Open
W2 × 7.5 kg
M2 × 10 kg
Pro
W2 × 10 kg
M2 × 15 kg
What counts
Judged every rep
1. 1Each rep starts with a burpee, where the chest clearly touches the floor between the dumbbells and hips touch the ground.
2. 2From the ground, athletes bring the dumbbells from floor to overhead in one continuous movement, finishing with arms fully extended and body upright.
3. 3Athletes must complete the full 100m course, performing one rep at every line.
Also good to know
- Athletes start by picking up the assigned dumbbells for their division and move to the first line.
- At each line, athletes must place both dumbbells on the line and perform one devil press.
- The dumbbells are then lowered under control before moving to the next line.
- The dumbbells must be lowered under control, dropping them will result in a 10 meter penalty.Penalty
Doubles & mixed
Doubles only
- The non-working partner must stay behind the athlete, not alongside, to keep the lane clear for other competitors.
- In mixed doubles, the men’s weight is used.
Run600 m runLap 4 of 4 · all divisions
7
Station 07 · 1000 m
Rogue Echo Ski
Distance
1000 m
All divisions
What counts
Judged every rep
1. 1Athletes must complete a total of 1000 meters on the Rogue Echo Ski.
2. 2The monitor must clearly display the full distance completed.
3. 3Athletes must remain at the machine after finishing and may only leave once the judge gives the signal.
Also good to know
- The handles must be controlled at all times and returned properly—no dropping or releasing, or a 100m penalty will be applied.Penalty
- Athletes may adjust the damper setting as desired.
Doubles & mixed
Doubles only
- In doubles, athletes may hand over the handles to their partner.
- The non-working partner waits on the doubles mat behind the athlete.
8
Station 08 · 100 m · 24 yokes
Sandbag Carry Over The Yoke
Sandbag weight
Scaled
W20 kg
M30 kg
Open
W30 kg
M50 kg
Pro
W50 kg
M70 kg
What counts
Judged every rep
1. 1Athletes must carry the sandbag for 100 meters along the course.
2. 2At each yoke, the sandbag must be thrown over the yoke and land on the ground on the other side.
3. 3Athletes must also go over the yoke themselves.
4. 4The sandbag may not rest on top of the yoke at any time.
Also good to know
- Athletes must pick up the sandbag again and continue to the next yoke.
Doubles & mixed
Doubles only
- In doubles, the sandbag must still be thrown over (no passing) and both athletes must go over the yoke.
- In doubles, the sandbag may be lifted together. During forward movement, only one athlete may carry or touch the sandbag.
- The non-working partner must stay behind the athlete, not alongside, to keep the lane clear for other competitors.
- In mixed doubles, the men’s weight is used.
EndFinishStop the clock