RelaysSeason two
A team of four on one course. Each athlete takes one block — a 600 m run into two stations — and tags the next one over in the relay zone.
- The course -
One course.Four blocks.
Four blocks. Each block is a 600 m run into two stations. In a relay each of the four athletes takes exactly one — one block, two stations, then you tag over.
2.4
km running
8
stations
4
blocks
- Block 01600 m run
01Rogue Echo Bike
02Seated Sled Pull - Block 02600 m run
03Weighted Box Step-ups
04Med Ball Ab-mat Sit-ups - Block 03600 m run
05Rogue Echo Row
06Devil Press - Block 04600 m run
07Rogue Echo Ski
08Sandbag Carry Over Yoke
- The relay, drawn out -
- Relay · team of four -
How a relay races, step by step.
01
Start together
The whole team starts in the start box — all four of you.
02
Run the first stretch as a team
You cover the first part of the run course together.
03
Three peel off at the relay zone
Three team members turn off into the relay zone and wait there. Athlete one keeps running.
04
Athlete one takes stations 01 and 02
Athlete one runs the rest of the 600 m and works through two stations.
05
Tag over
Athlete one comes back to the relay zone and tags athlete two, who leaves for the next 600 m run and the next two stations.
06
Two stations per athlete
Every athlete works exactly two stations: athlete one takes 01 and 02, athlete two 03 and 04, athlete three 05 and 06, athlete four 07 and 08. One block each, eight stations in total.
07
Finish together
For the final run the team waits at the exit of the last station, joins the last athlete and crosses the finish line together.
- Weights in a relay -
Everyone lifts their own standard.
Relays race in one division: Open. Every athlete works to the standard for their own gender, so a mixed MMFF team lifts M twice and W twice. That is the one thing that differs from doubles mixed, where both athletes lift M.
01Rogue Echo Bike
MMMM
80 kCal
FFFF
80 kCal
MMFF
80 kCal
02Seated Sled Pull
90 m
MMMM
100 kg
FFFF
80 kg
MMFF
W80 kg
M100 kg
03Weighted Box Step-ups
100 reps
MMMM
2 × 10 kg
FFFF
2 × 7.5 kg
MMFF
W2 × 7.5 kg
M2 × 10 kg
04Med Ball Ab-mat Sit-ups
100 reps
MMMM
6 kg
FFFF
3 kg
MMFF
W3 kg
M6 kg
05Rogue Echo Row
1000 m
MMMM
No load
FFFF
No load
MMFF
No load
06Devil Press
100 m
MMMM
2 × 10 kg
FFFF
2 × 7.5 kg
MMFF
W2 × 7.5 kg
M2 × 10 kg
07Rogue Echo Ski
1000 m
MMMM
No load
FFFF
No load
MMFF
No load
08Sandbag Carry Over Yoke
100 m · 24 yokes
MMMM
50 kg
FFFF
30 kg
MMFF
W30 kg
M50 kg
| Station | MMMM Four men | FFFF Four women | MMFF Two men, two women |
|---|---|---|---|
| 01 Rogue Echo Bike | 80 kCal | 80 kCal | 80 kCal |
| 02 Seated Sled Pull 90 m | 100 kg | 80 kg | W80 kg M100 kg |
| 03 Weighted Box Step-ups 100 reps | 2 × 10 kg | 2 × 7.5 kg | W2 × 7.5 kg M2 × 10 kg |
| 04 Med Ball Ab-mat Sit-ups 100 reps | 6 kg | 3 kg | W3 kg M6 kg |
| 05 Rogue Echo Row 1000 m | No load | No load | No load |
| 06 Devil Press 100 m | 2 × 10 kg | 2 × 7.5 kg | W2 × 7.5 kg M2 × 10 kg |
| 07 Rogue Echo Ski 1000 m | No load | No load | No load |
| 08 Sandbag Carry Over Yoke 100 m · 24 yokes | 50 kg | 30 kg | W30 kg M50 kg |
Get your team together.
Season 02 · calendar live. Relays race in one division, Open — one entry covers the whole team of four.
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