Nuclear Fit Relay
Nuclear Fit Relay is made up of teams of 3, with two stations and two 1km runs per person.
Next Race: Sunday 10th May 2026.
1km Run
100m Wheel Tyre Flip
Height of tyre:
women 3ft & men 4ft
1km Run
125m Farmers Urn Hug
Weight:
women 24kg & men 30kg
1km Run
125m The Plough Pull
Weight:
women 37kg & men 70kg
1km Run
200m Milk Churn Carry
Weight:
women 16kg & men 24kg
1km Run
Duck & Throw
Weight:
women 22kg & men 32kg.
10 throws and 100m run with bag
1km Run
Squat & Lift
Women 75 reps & men 100 reps
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.
If you can complete station 6 without stopping, you’ll earn yourself a stylish wristband as a reward!
NUCLEAR FIT RELAY COMPETITION
Your 3 person relay team can be all male competitors, all female or a mix of male and female. Each person completes 2 x 1km runs and then progress to the sequential functional fitness station where a combined individual effort is required. There are 6 different stations to complete along with 6 x 1km runs.
RELAY RULES
You must run and complete each 1km lap in a relay format. Each person in the three person team must complete 2 x 1km runs, plus the corresponding fitness station. Your race time will be the last chip from the last person over the line. The weights, distances and reps format is listed below.
Here is an example: Urn Hug 30kg
Person 1 starts the carry whilst the other 2 people await their turn without obstructing any other competitors. The person whose turn it is in the relay must complete the 1km run and corresponding fitness station before the next person in the relay takes over to complete the next run and fitness station.
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
Rules for fitness stations
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.
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. 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 & LIFT
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.
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.