Start strong with the first exercise. Find your rhythm, activate your core, and gradually increase your heart rate. This way, your body is optimally prepared for the rest of the race.

duo of women: 50 repetitions
duo men and mixed duos: 75 repetitions

Use controlled force and technique to lift the tire from the bottom up and then throw it to the other side. An exercise that not only activates your entire body, but also makes the floor vibrate.

Staircase. Push. Trek. This exercise is all about power and endurance. Feel your heart rate rise, keep your pace, and let your legs and arms work together until the last repetition.

Duo women: 10 kg sandbag
Duo men and mixed duos: 20 kg sandbag

Step forward in a controlled manner, feel your muscles burn and keep your balance with every repetition. Keep your pace to the finish line!

Move smoothly from top to bottom as you carry the handles firmly and maintain your rhythm. Empower, keep the beat, and stay focused.

Duo women: 6 kg weight ball
Duo men and mixed duos: 8 kg weight ball

Come up together during sit-ups, give the weight ball to your duo buddy and let yourself sink back in a controlled manner, the team spirit grows with every repetition.

Duo women: 16 kg kettlebells
Duo men and mixed duos: 24 kg kettlebells

This is about pure grip, stability and brutal willpower. Feel the weights pull, keep your core strong, and keep looking forward. Every step is control, every meter is character.

Lower to the plank position, come up and jump forward. Repeat with control and pace, keep going... the end is in sight!