Nuclear Fit PRO WAVE
The ultimate fitness test.
Nuclear Fit is made up of a 1km trail run alternated with a functional fitness station repeated 6 times.
Next Race:Â Sunday 10th May 2026.
1km Run
150m Wheel Tyre Flip
Height of tyre:
women 3ft & men 4ft
1km Run
150m Farmers Urn Hug
Weight:
women 24kg & men 30kg
1km Run
250m 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 24kg & men 32kg.
10 throws and 100m run with bag
1km Run
Squat & Lift
Women 125 reps & men 150 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.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
Rules for fitness stations
WHEEL TIRE FLIP
Distance: 150m
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.
Â
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.
Â
THE PLOUGH PULL
Distance: 250m
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.
Â
DUCK & THROW
Distance : 175m
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.
Â
SQUAT & LIFTÂ
Reps: 125 Men 150 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.
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.