Three races. Everyday equipment.
Every Arena gym races the same one the same week.
CHASE
8×8One pair of dumbbells and one square of floor. Eight movements, eight reps each, eight laps. Your time is your tap after the last lap.
One pair of dumbbells and one square of floor. Eight movements, eight reps each: as many laps as you can in 20 minutes. Everyone finishes together.
- FORMAT
- 8 laps · for time
- PER LAP
- 64 reps
- TOTAL
- 512 reps
- CAP
- 40:00 (pilot)
- FORMAT
- 20:00 AMRAP
- PER LAP
- 64 reps
- TIME
- 20:00 for everyone
- RANKED BY
- Laps + reps
One lap
- 01DB reverse lunge, alternatingBack knee touches or nearly touches the floor; 4 each leg×8
- 02DB bent-over rowElbows break the line of the back×8
- 03DB Romanian deadliftDumbbells below the kneecaps×8
- 04DB push pressArms locked out overhead×8
- 05DB front squatHip crease below the top of the knee×8
- 06DB floor pressUpper arms touch the floor×8
- 07Butterfly sit-upSoles together, knees out; shoulder blades to the floor, hands to the heels or feet; DBs stay down×8
- 08Burpee, then tapNo push-up; stand tall, then tap the lap×8
Order is fixed; rest anywhere.
Picking your weight
Pick the weight you could front squat 12 times with good form. Finished under 20 minutes? Go up a weight next time.
Pick the weight you could front squat 12 times with good form.
CHASE is live at founding gyms.
Season 1 records start January 11.
SOLO
5/5One dumbbell and one flat bench. Five movements, ten reps each: five on the right, then five on the left. Eight laps. Your time is your tap after the last lap.
- FORMAT
- 8 laps · for time
- PER LAP
- 50 reps
- TOTAL
- 400 reps
- CAP
- 35:00 (pilot)
One lap
- 01Single-arm DB swingArm straight; DB to at least chest height; hips fully open5 R / 5 L
- 02Single-arm DB bench pressDB to the side of the chest; press to a locked-out arm5 R / 5 L
- 03Plank row, hand on the benchStraight-body plank; row until the elbow passes the torso5 R / 5 L
- 04DB step-up onto the benchWhole foot on the bench; stand fully, hip and knee locked; R/L is the leading leg5 R / 5 L
- 05Single-arm DB snatch, then tapFloor or below the knee to overhead lockout in one motion; tap after the 5th left5 R / 5 L
Order is fixed; right side first, then left; rest anywhere.
Picking your weight
Pick the dumbbell you could snatch 10 times in a row with one arm, with good form. Finished under 18 minutes? Go up a weight next time. Weights: 10, 12, 15–60 lb.
SOLO is live at founding gyms.
Season 1 records start January 11.
SHIFT60
6×60A barbell, a kettlebell, a plate, a pair of dumbbells and a bench. Six movements, 60 reps a round, then 60 line hops. Six rounds, with a 30-second rest after each of the first five. Your score is your work divided by your time.
- FORMAT
- 6 rounds · for time
- PER ROUND
- 60 reps + 60 hops
- TOTAL
- 360 reps + 360 hops
- REST
- 30 s after rounds 1–5
- CAP
- 35:00
- RANKED BY
- Arena Score, time second
One round
- 01Barbell deadlift×5
- 02Barbell push-up, chest to bar×10
- 03KB side lunge touchdown5 R / 5 L
- 04Plate pullover×10
- 05DB thruster×10
- 06Bench sit-up×15
- 07Line hops, then tapBoth feet leave the ground and land over the line at the same time×60
Order is fixed; side lunges right then left; rest anywhere within a round. The 30-second rest after rounds 1–5 is counted by the phone.
Build your loadout
Pick a starting tier, then adjust each weight up or down. Push-ups from the toes or the knees. Your loadout locks at the start.
- Tier 1: barbell 65 lb · kettlebell 18 lb · dumbbells 10 lb each · plate 10 lb · push-ups from the knees
- Tier 2: barbell 95 lb · kettlebell 25 lb · dumbbells 15 lb each · plate 10 lb · push-ups from the toes
- Tier 3: barbell 115 lb · kettlebell 35 lb · dumbbells 20 lb each · plate 20 lb · push-ups from the toes
- Tier 4: barbell 135 lb · kettlebell 35 lb · dumbbells 25 lb each · plate 25 lb · push-ups from the toes
- Tier 5: barbell 185 lb · kettlebell 44 lb · dumbbells 30 lb each · plate 25 lb · push-ups from the toes
- Tier 6: barbell 205 lb · kettlebell 53 lb · dumbbells 35 lb each · plate 35 lb · push-ups from the toes
Your Charge ⚡ is the work in your loadout. Your Charge powers your score.
SHIFT60 is live at founding gyms.
Season 1 records start January 11.