FORMAT GUIDE / TL;DR

ATHX

Strength · endurance · MetCon X · 2026 season example

A competition built around strength, endurance and MetCon X, with scheduled recovery between tests. Workouts change by season.

How the ATHX format works

A competition built around strength, endurance and MetCon X, with scheduled recovery between tests. Workouts change by season. This guide uses the published 2026 workout. The 2027 season changes the lifts, endurance test and MetCon stations; use the 2027 workout pack for a 2027 event.

ATHX official rules / workouts ↗

ATHX 2027 workout pack ↗

ATHX gyms ↗ATHX races ↗ATHX sims & comps ↗

Station-by-station plan

Timing ranges below are illustrative planning allowances written for this guide, not measured averages, qualifying standards or official targets. Use your own controlled practice splits; loads, surface and fitness change the time. Running, rests and transitions are additional.

1. Strength: strict press

1RM in the first 6 min · 6 min window

Choose a reliable opener and prepare plates in advance. Leave time for a second attempt.

2. Strength: back squat

3RM in minutes 6–12 · 6 min window

Agree rack height and judging standards. Use attempts you can complete consistently.

3. Strength: deadlift

5RM in minutes 12–20 · 8 min window

Plan load changes and rest so the final set finishes inside the window.

4. Endurance

Alternating run and row · 22 min cap

Track completed distance and use the correct individual or pairs exchange rule for your division.

5. MetCon: opening SkiErg

Individual 45/30 cal; pairs 60 cal · 2–4 min example

Settle into pace and agree pairs changeovers before starting.

6. MetCon: ground to overhead

Individual 30; standard pairs 60 · 2–4 min example

Use small planned sets. LITE and PRO have different prescriptions.

7. MetCon: sandbag carry

Individual 30 m; pairs 60 m · 1–2 min example

Check the bag load and course turns. Pairs split the published carry equally.

8. MetCon: box jump overs

Individual 30; standard pairs 60 · 2–4 min example

Set a repeatable rhythm. Confirm box height and division movement standard.

9. MetCon: walking lunges

Individual 30 m; pairs 60 m · 2–4 min example

Check dumbbell position and division load. Use controlled steps and clear lane turns.

10. MetCon: burpee broad jumps

Individual 30 m; pairs 60 m · 2–4 min example

Keep the jump length consistent as fatigue rises.

11. MetCon: closing SkiErg

Same calories as opening ski · 2–4 min example

Build effort only once you know you can sustain it to the finish. The whole MetCon has a 25-minute cap.

Discovered sims & competition hosts

0 upcoming dated events; 1 gyms with published sim or competition-hosting evidence and ATHX training. Hosting evidence does not establish the format or date of the next event. Follow the source for current bookings.