FLATOUT

Date: 12/10/2025

Location: Rose Lane Multi Storey Car Park, Norwich

Website: link

RACEFORMAT

SkiErg

Starting with Ski Erg for distance, upper body and core

1.2km

Weighted Squat

Lift a kettlebell, Goblet squat twice, step forward and repeat until completion

50 Times

BikeErg

Saddle in and bike 2.5km on the indoor cycle

2.5km

CTF

Chest to floor burpee and step forward, repeat until completion

50 Times

RowErg

Strap in and row 1.2km on the indoor rower

1.2km

Farmer Carry

A simple yet challenging workout for distance. Run or walk and you will feel the burn

180m

Weighted Lunge

Carry a sandbag across your shoulders and lunge forward until your knee touches the ground, then repeat

100m

GTO

Ground to overhead. Lifting a plate above head 100 times

100 Times

Weight Details

100m weighted lunge

	Men	Women	Mix
Pro	20kg	15kg	–
Open	15kg	10kg	–
Doubles	20kg	10kg	15kg
Relay	20kg	10kg	15kg

500m run after each zone

100 reps with a weighted plate

	Men	Women	Mix
Pro	20kg	15kg	–
Open	15kg	10kg	–
Doubles	15kg	10kg	15kg
Relay	15kg	10kg	15kg

50 kettle bell goblet squats

	Men	Women	Mix
Pro	20kg	16kg	–
Open	16kg	12kg	–
Doubles	16kg	12kg	16kg
Relay	16kg	12kg	16kg

500m run after each zone

180m farmer carry

	Men	Women	Mix
Pro	2 × 24kg	2 × 20kg	–
Open	2 × 20kg	2 × 16kg	–
Doubles	2 × 24kg	2 × 16kg	2 × 20kg
Relay	2 × 24kg	2 × 16kg	2 × 20kg

500m run after each zone

Short run to finish

Entries are non-refundable and unfortunately cannot be deferred but transfers to another participant are available until midnight on 09/10/2025. Login to transfer your entry.