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
Three lifts, three attempts at a valid rep. This is where the base work pays off.
Strict Press+
Bar starts on the rack in front rack.
Valid rep: bar overhead with hips and knees extended.
Any dip, jerk, or leg bounce voids the rep.
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
Run and row combined against the clock. Whoever covers the most distance wins.
Run+
Discipline switch every 750 m (ATHX™) or 1000 m (PRO).
At minute 22 the current lap is finished and the clock stops.
Scored on total distance covered, not time.
Row+
Free damper setting, adjustable before and during.
Same discipline-switch pattern as the run.
The meter counter doesn't reset between switches.
Mixed
Six movements, one circuit. This is where real competition-pattern training shows.
Ski-Erg+
Full calories completed before releasing the handles.
Releasing the handle in a way that causes damage draws a 30s penalty.
Ground to Overhead+
ATHX™: single dumbbell, snatch or clean & jerk, alternating arms after each valid rep.
PRO: both dumbbells at once from the floor.
Valid rep with hips, knees, and arms extended over the body's centerline.
Sandbag Carry+
30 m course (there and back).
If dropped, pick it up and restart from the line.
Any carry method is valid.
Box Jump Overs+
Two-foot takeoff required, both feet land on the box.
Free descent: jump down or step down.
Jump only in the lane's direction.
Burpee Broad Jumps+
Chest touches the floor on every rep.
Broad jump with simultaneous two-foot takeoff and landing.
Hands land within 33 cm of the feet for the next burpee.
Walking Lunges+
ATHX™: dumbbells in a suitcase hold at the sides.
PRO: dumbbells in front rack.
Back knee touches the floor on every step, no shuffle steps.
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.
Start your prep