Events for the 2025 POL Games

1. 1. The lifts:

   Rules: Each team member select one piece of equipment and must complete as many reps as possible in 1minute. Only full reps of correct technique to be included.

   • Seated shoulder press: 7.5kg for women/ 10kg for men
   • Chest press: 10kg for women/ 15kg for men
   • Trap bar deadlift: 77.5kg for women/ 97.5kg for men
   • Neutral grip pull ups for women and wide grip chin ups for men

   (Modifications available)

   Goal: To complete the as many reps as possible in 1minute

   2. Astro Track Race:

   Rules: All team members complete 2 laps of the race:

   • Pull the prowler using the rope to the beginning of the track
   • Push the prowler back to its original point
   • Carry the sand bag 4 lengths of the track
   • Run 6 lengths of the track.

   Goal: To complete all 8 laps in the quickest amount of time.

   3. Quadrathlon Relay

   Rules: Each team member must cover as much distance in 3minutes on one of the following pieces of equipment:

   • Ski Urg
   • Curve
   • Assault Bike
   • Rower

   Goal: To cover the largest amount of meters over the allotted time.

   4. Hang tough

   Rules: Each team member selects one of the following holds:

   • Bar Hang
   • Ring Holds
   • Bar Bell Holds – 1kg for women and 2kg for women.
   • Ball Leg

   Goal: The achieve longest total amount of time for the combined holds.

   5. People Carrier

   Rules: To complete the following carries of other team members from one point to another. All members must be involved. Not all members have to be lifted. Each carry must be completed in full before the next carry begins.

   • Fire Fighters Lift
   • Piggy Back
   • Four handed seat
   • Stretcher Lift

   Goal: To complete all carries in the quickest amount of time.

   (Modifications available)

   6. Boxing, footwork and agility circuit:

   Rules: Each member must select one part of the boxing, footwork, agility and punching circuit. Once complete, next member must be tagged in before they can start.

   • Agility Balls & cones
   • Footwork & roles
   • Dumbbell Punches
   • Punch Count – 250

   Goal: To complete the circuit in the quickest amount of time.

   The scoring Matrix.

   The total number of points after all 6 events is the winner.

   Position	Points
   1	16
   2	11
   3	10
   4	9
   5	8
   6	7
   7	6
   8	5
   9	4
   10	3
   11	2
   12	1