ATHX™ Movements
The movements you'll see in 2027
A zone-by-zone reference: what counts as a valid rep, what equipment is allowed, and how each block is scored. Based on the most recent known rulebook — always check ATHX™'s official rules.
Max strength
One attempt per lift: 1RM shoulder to overhead, 2RM back squat, 3RM deadlift. This is where the base work pays off.
Shoulder to Overhead+
Bar starts on the rack in front rack.
Any technique is valid: strict press, push press, or push jerk.
Valid rep with the bar overhead and hips, knees, and arms extended.
Bar returns to the rack when finished.
Back Squat+
Bar in back rack, full extension at the start of each rep.
Hip crease below the knee on every descent.
Valid rep on standing up to full extension.
Dropping or throwing the bar voids the score.
Deadlift+
Every rep starts on the floor, hands outside the knees.
Free grip: pronated, mixed, or hook.
Valid rep with hips and knees extended, no bounce.
Max pause between reps: 5 seconds.
Allowed: chalk, knee sleeves, elbow sleeves, belt, weightlifting shoes. Not allowed: straps, grips, knee/elbow wraps.
Endurance
A set-distance run, then max-distance ski-erg against the clock. Whoever skis farthest wins.
Run+
Set distance before the ski-erg: LITE 2.4 km, ATHX™/PRO 3 km.
Individual: run first, then move to the ski-erg.
Pairs: both athletes start the run together; whoever finishes first heads to the ski.
Ski-Erg+
Scored on total distance covered on the ski-erg, not run time.
Free damper setting, adjustable before and during.
Releasing the handle in a way that causes damage draws a 30s penalty.
Mixed
Rowing, dumbbells, and a sandbag in one 25-minute circuit. This is where real competition-pattern training shows.
Row+
Opens and closes the circuit: don't sit or pull the handles until the start.
Free damper setting, adjustable before and during.
Full calories completed before releasing the handles.
Ground to Overhead+
ATHX™: single dumbbell, snatch or clean & jerk, alternating arms after each valid rep.
LITE: single dumbbell, no need to alternate arms.
PRO: both dumbbells at once from the floor.
Valid rep with hips, knees, and arms extended over the body's centerline.
Dumbbell Bench Press+
Dumbbells start at chest height, feet planted on the floor.
Full lockout at the top, controlled descent.
No bouncing off the chest.
Sandbag Squats+
Bag starts on the shoulder or in a bear hug.
Hip crease below the knee on every descent.
Valid rep on standing up with hips and knees fully extended.
Sandbag Carry+
Course: 30 m individual, 60 m split between pairs (there and back).
If dropped before the line, pick it up and resume from there.
Any carry method is valid; pairs may not hand the bag to each other.
Burpees Over Soft Bench+
Chest and thighs touch the floor on every rep.
Clear the bench with a two-foot jump.
Touch the floor on both sides of the bench before the next burpee.
Shoes mandatory, one pair of knee sleeves max. No grips, no headphones.
Now you know what's coming. Time to train for it.
ATHLEX Training turns every one of these standards into your weekly plan.
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