30 reps (30 kg for Male Open/Doubles & Mixed; 15 reps at 20 kg for Female Open/Doubles) to build full-body strength, endurance, and bone density.

Sled Pull (50 m): 100 kg for Male Open/Doubles & Mixed, 50 kg for Female Open/Doubles to develop leg drive and cardiovascular strength.

30 reps at 60 cm (Male) and 50 cm (Female) to improve explosiveness, agility and coordination.

Tyre flips build explosive power by engaging legs, core, back, shoulders and arms simultaneously.

Continuous burpee broad jumps over 50 m for full body conditioning and stamina.

20 kg (Male) and 10 kg (Female) over 100 m to strengthen legs, hips and balance.

75 reps with 6 kg (Male) and 50 reps with 4 kg (Female) to improve endurance and coordination.