🚨 ROUTE56 Official Race Rules
Welcome to the road. These are not suggestions. These are rules. Break them, and you break the race.
⏱ Timing & Block Integrity
Still in the Block at 00:00
If you're still inside your Block when your countdown hits 00:00, you will receive a 2.5-minute penalty. You must immediately drop what you're doing, run through The Pit Stop, and enter the track. No waiting. No stalling. No going back.
Leaving The Pit Stop Early
If you leave The Pit Stop before your countdown hits 00:00, you will receive a 2.5-minute penalty.
Intentional Block Quit
If you intentionally quit a Block before completing it (without medical clearance), you will be disqualified from the race. Period.
💪 Movement Standards & Form
Form is everything. Every rep must be performed with full range of motion and proper technique. Anything less is a No Count—and it must be repeated until done right. Judges are watching, and their word is final.
BLOCK 1 – The Intake
Sandball Squat Thruster
- Butt must tap the platform at the bottom of the squat
- Sandball must be held at chest level during the entire rep
- Full overhead extension at the top is required
- Head must push through the “window” of the arms at the top
BLOCK 2 – The Clutch
Spin Bike
- Bike must be in continuous motion for the entire 5.6 minutes
- No coasting or stopping is permitted at any point during the interval
Sandbag Step‑ups
- One foot must remain on the step at all times
- Each rep must finish with full hip extension at the top
BLOCK 3 – The Redline
Power‑Fall Wall Balls
- Shoulders must touch the step/platform at the bottom of each rep
- Ball must reach the required target height at the top
All movement violations will be assessed in real time by judges.
No Count = Do it again. No debate.
Rules violation = Time penalty or DQ.
Judges’ calls are final.
This is ROUTE56.
Respect the road.