race Format
The format consists of 4 groups: Individuals, Doubles, Pro and Relay waves. 6 x 1km trail runs alternating with a unique functional fitness station in between each run. The fitness stations are all located in the buzzing central arena called The Core. The trail run will include 2 x 4ft hurdle obstacles.
WHEEL TYRE FLIP
Distance:
Individuals/Doubles/Relay: 100M
Pro:Â 150M
Height/Weight:
Women Individual/Doubles: 3ft/63kg
Men Individual/Doubles: 4ft/83kg
Mixed Doubles: 4ft/83kg
The competitor starts behind the line. To flip the tyre they need to get into a deep squat, place hands under the tyre, maintain a flat back with their head up and power up through the legs and hips. They can use their knee to assist with the flip. They can stop to rest. They complete this workout once the competitor and the whole tyre have crossed the line.
FARMER URN HUG
Distance:
Individuals/Doubles/Relay/Pro: 125M
Weight:
Women Individual/Doubles: 24kg
Men Individual/Doubles: 30kg
Mixed Doubles: 30kg
The competitor has to pick the urn up from the station, remembering to keep their core engaged. The carry begins when they cross the start line. The urn must be kept close to their chest and they can put it down at any time. The carry is complete once the competitor and the urn cross the finish line.
PLOUGH PULL
Distance:
Individuals/Doubles/Relay: 125M
Pro:Â 250M
Weight:
Women Individuals/Doubles: 37kg
Men Individuals/Doubles: 70kg
Mixed Doubles: 70kg
The competitor places the reins over their shoulders and they must stand behind the line prior to starting. They must remain standing at all times, hands and knees are not allowed to touch the ground. They move the plough (sled) by pulling and moving forward. They can stop to rest. The pull finishes once the competitor and the plough cross the finish line.
MILK CHURN CARRY
Distance:
Individuals/Doubles/Relay/Pro: 200M
Weight:
Women Individual/Doubles: 16kg
Men Individual/Doubles: 24kg
Mixed Doubles: 24kg
The competitor has to carry one milk churn in each hand with both arms fully extended. The carry begins when they cross the start line. They can put the milk churns down to rest. The carry is complete once the competitor and the milk churns cross the finish line.
DUCK AND THROW
Distance:
Individuals/Doubles/Relay: 10 throws & 100M run with bag
Pro:Â 20 throws & 175M run with bag
Weight:Â
Women Individual/Doubles: 22kg
Men Individual/Doubles: 32kg
Mixed Doubles: 32kg
Pro Women: 24kg
Pro Men: 32kg
The competitor picks up a bag and runs 40m to the functional fitness station. They will then be required to throw it over the bar without any assistance, they then duck under the bar and pick up the bag and move forward into the next designated lane. There are 10 throws in total. They can stop to rest. The competitor picks up their bag to run 40m back towards the finish line. The workout is complete once they cross the finish line.
Squat and Lift
Reps:
Women: 75 reps
Men: 100 reps
Mixed Doubles: 100 reps
Pro Women: 125 reps
Men: 150 reps
The competitors start by sitting down on the box provided and picking up the handles. The lift begins when they stand up and raise the rack above their head, locking their arms out, this counts as one rep. They must then sit back down onto the box. They can rest at any time standing or sitting. Each correctly completed rep will be counted by an adjudicator. The lift finishes when the competitor completes all the reps.
Rules for fitness stations
Individual
WHEEL TIRE FLIP
Distance: 100m
Height of tyre: Women 3ft and Men 4ft
The competitor starts behind the line. To flip the tyre they need to get into a deep squat, place hands under the tyre, maintain a flat back with their head up and power up through the legs and hips. They can use their knee to assist with the flip. They can stop to rest. They complete this workout once the competitor and the whole tyre have crossed the line.
​
FARMERS URN HUG
Distance: 150m
Weight: Women 24kg & Men 30kg
The competitor has to pick the urn up from the station, remembering to keep their core engaged. The carry begins when they cross the start line. The urn must be kept close to their chest & they can put it down at any time. The carry is complete once the competitor & the urn cross the finish line.
​
THE PLOUGH PULL
Distance:125m
Weight: Women 37kg & Men 70kg
The competitor places the reins over their shoulders & they must stand behind the line prior to starting. They must remain standing at all times, hands and knees are not allowed to touch the ground. They move the plough (sled) by pulling & moving forward. They can stop to rest. The pull finishes once the competitor & the plough cross the finish line.
FARMERS MILK CHURN CARRY
Distance: 200m
Weight: Women 16kg & Men 24kg
The competitor has to carry one milk churn in each hand with both arms fully extended. The carry begins when they cross the start line. They can put the milk churns down to rest. The carry is complete once the competitor and the milk churns cross the finish line.
​
DUCK & THROW
Distance : 100m
Weight: Women 22kg & Men 32kg
Throws:10
The competitor picks up a bag and runs 40m to the functional fitness station. They will then be required to throw it over the bar without any assistance, they then duck under the bar and pick up the bag & move forward into the next designated lane. There are 10 throws in total. They can stop to rest. The competitor picks up their bag to run 40m back towards the finish line. The workout is complete once they cross the finish line.
​
SQUAT & LIFTÂ
Reps: 100 Men 75 Women
The competitors start by sitting down on the box provided & picking up the handles. The lift begins when they stand up and raise the rack above their head, locking their arms out, this counts as one rep. They must then sit back down onto the box. They can rest at any time standing or sitting. Each correctly completed rep will be counted by an adjudicator. The lift finishes when the competitor completes all the reps.
Doubles
WHEEL TIRE FLIP
Distance: 100m
Height of tyre: 4ft
The doubles start at the start line with only one person flipping the tyre at any one time. To flip the tyre the competitor needs to get into a deep squat, place hands under the tyre, maintain a flat back with their head up and power up through the legs and hips. They can use your knee to assist with the flip.  They complete this workout once the doubles and every part of the tyre crosses the line. The tyre must not be rolled at any stage.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
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FARMERS URN HUG
Distance: 125m
Weight: Women 24kg & Men 30kg
The doubles start at the start line. The active person has to pick the urn up from the station, remember to keep their core engaged. The carry begins when the active person crosses the start line. The urn must be kept close to the active person’s chest & can be put down at any time or swapped to their double. The carry is complete once the active and resting person and the urn cross the finish line.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
THE PLOUGH PULL
Distance: 125m
Weight: Women 37kg & Men 70kg
The doubles start at the start line. The active person places the reins over their shoulders and they must stand behind the line prior to starting.  The active person must remain standing at all times, hands and knees are not allowed to touch the ground. The active person moves the plough (sled) by pulling & moving forward. The active person can stop to rest and swap with their double at any time. The pull finishes once the active person, the resting person & the plough cross the finish line.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
FARMERS MILK CHURN CARRY
Distance: 200m
Weight: Women 16kg & Men 24kg
The doubles start at the start line. The active person has to carry one milk churn in each hand with both arms fully extended. The carry begins when the doubles cross the start line. The active person can put the milk churns down to rest and swap with their double at any time. The carry is complete once the active and resting person crosses the finish line.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
DUCK & THROW
Distance : 100m
Weight: Women 22kg & Men 32kg
Throws: 10
The active person picks up a bag and runs 40m to the functional fitness station. The active person will then throw it over the bar without any assistance, the active person then ducks under the bar and picks up the bag & moves forward into the next designated lane. There are 10 throws in total. The active person can stop to rest & swap with their double at any time. Once the active person has completed the throws, they pick up their bag to run 40m back to the finish line. Doubles complete this workout once the active and resting person and the sack cross the finish line.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
SQUAT & LIFTÂ
Reps: 100 Men/Mixed & 75 Women
The active person starts by sitting down on the box provided & picking up the handles. The lift begins when the active person stands up and raises the rack above their head, locking their arms out, this counts as one rep. The active person must then sit back down on the box. The active person can rest & swap to their double at any time when they are sitting on the box. Each correctly completed rep will be counted by an adjudicator. The lift finishes when the active person completes all the reps.
THE RESTING PERSON STAYS BEHIND THE ACTIVE PERSON AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PERSON MUST NOT OBSTRUCT ANY OTHER RACER.
Storm
WHEEL TIRE FLIP
Distance: 100m
Height of tyre: Women 3ft and Men 4ft
The competitor starts behind the line. To flip the tyre they need to get into a deep squat, place hands under the tyre, maintain a flat back with their head up and power up through the legs and hips. They can use their knee to assist with the flip. They can stop to rest. They complete this workout once the competitor and the whole tyre have crossed the line.
​
FARMERS URN HUG
Distance: 150m
Weight: Women 24kg & Men 30kg
The competitor has to pick the urn up from the station, remembering to keep their core engaged. The carry begins when they cross the start line. The urn must be kept close to their chest & they can put it down at any time. The carry is complete once the competitor & the urn cross the finish line.
​
THE PLOUGH PULL
Distance:125m
Weight: Women 37kg & Men 70kg
The competitor places the reins over their shoulders & they must stand behind the line prior to starting. They must remain standing at all times, hands and knees are not allowed to touch the ground. They move the plough (sled) by pulling & moving forward. They can stop to rest. The pull finishes once the competitor & the plough cross the finish line.
FARMERS MILK CHURN CARRY
Distance: 200m
Weight: Women 16kg & Men 24kg
The competitor has to carry one milk churn in each hand with both arms fully extended. The carry begins when they cross the start line. They can put the milk churns down to rest. The carry is complete once the competitor and the milk churns cross the finish line.
​
DUCK & THROW
Distance : 100m
Weight: Women 22kg & Men 32kg
Throws:10
The competitor picks up a bag and runs 40m to the functional fitness station. They will then be required to throw it over the bar without any assistance, they then duck under the bar and pick up the bag & move forward into the next designated lane. There are 10 throws in total. They can stop to rest. The competitor picks up their bag to run 40m back towards the finish line. The workout is complete once they cross the finish line.
​
SQUAT & LIFTÂ
Reps: 100 Men 75 Women
The competitors start by sitting down on the box provided & picking up the handles. The lift begins when they stand up and raise the rack above their head, locking their arms out, this counts as one rep. They must then sit back down onto the box. They can rest at any time standing or sitting. Each correctly completed rep will be counted by an adjudicator. The lift finishes when the competitor completes all the reps.
Relay
WHEEL TIRE FLIP
Distance: 100m
Height of tyre: 4ft
The active person in the relay starts at the start line with only one person flipping the tyre at any one time. To flip the tyre the competitor needs to get into a deep squat, place hands under the tyre, maintain a flat back with their head up and power up through the legs and hips. They can use your knee to assist with the flip. They complete this workout once every part of the tyre crosses the line. The tyre must not be rolled at any stage.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
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FARMERS URN HUG
Distance: 125m
Weight: Women 24kg & Men 30kg
The active person in the relay starts at the start line. The active person has to pick the urn up from the station, remember to keep their core engaged. The carry begins when the active person crosses the start line. The urn must be kept close to the active person’s chest and can be put down at any time or swapped to their double. The carry is complete once the active person and the urn cross the finish line.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
THE PLOUGH PULL
Distance: 125m
Weight: Women 37kg & Men 70kg
The active person in the relay starts at the start line. The active person places the reins over their shoulders and they must stand behind the line prior to starting. Â The active person must remain standing at all times, hands and knees are not allowed to touch the ground. The active person moves the plough (sled) by pulling & moving forward. The pull finishes once the active person and the plough cross the finish line.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
FARMERS MILK CHURN CARRY
Distance: 200m
Weight: Women 16kg & Men 24kg
The active person in the relay starts at the start line. The active person has to carry one milk churn in each hand with both arms fully extended. The carry begins when the active person crosses the start line. The active person can put the milk churns down to rest at any time. The carry is complete once the active person crosses the finish line.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
DUCK & THROW
Distance : 100m
Weight: Women 22kg & Men 32kg
Throws: 10
The active person picks up a bag and runs 40m to the functional fitness station. The active person will then throw it over the bar without any assistance, the active person then ducks under the bar and picks up the bag & moves forward into the next designated lane. There are 10 throws in total. The active person can stop to rest at any time. Once the active person has completed the throws, they pick up their bag to run 40m back to the finish line. This workout is complete once the active and the sack cross the finish line.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
SQUAT & LIFTÂ
Reps: 100 Men
The active person starts by sitting down on the box provided and picking up the handles. The lift begins when the active person stands up and raises the rack above their head, locking their arms out, this counts as one rep. The active person must then sit back down on the box. The active person can rest at any time when they are sitting on the box. Each correctly completed rep will be counted by an adjudicator. The lift finishes when the active person completes all the reps.
THE RESTING PEOPLE AWAIT AND MUST NOT ASSIST THE ACTIVE PERSON. THE RESTING PEOPLE MUST NOT OBSTRUCT ANY OTHER RACER.
Prizes
Everyone who completes the Nuclear Fit race will receive a medal.
The 1st, 2nd & 3rd place winners in the male & female races will receive a trophy.Â
If you can complete station 6 without stopping, you’ll earn yourself a stylish wristband as a reward! Â
NUCLEAR FIT TRAINING PROGRAMME
With Sam West, Head Coach at Fit Factory
- 6 week training plan to help you get Fit Race ready
- 1 in person training event on site
- 6 weeks of support from Sam
- Guidance around nutrition to help fuel your race
Find us
How to find us
Nuclear Fit is located in Brentwood, Essex just 15 minutes from the A12, M25 and M11.
By Train and taxi, we’re just 15 minutes from Brentwood station (on the mainline from Liverpool St) or 15 minutes from Epping Underground station.