【競賽項目】
最快時間完成 For Time
第 1 站：負重架負重行走 - 16 公尺來回 3 趟
Yoke Carry (6 × 16 m)
● Women: 60kg
● Men: 80kg
● Mixed: 80kg第 2 站：波比跳來回跳過低平行槓 - 30下
Facing Burpee Over Parallette 30 Reps第 3 站：沙袋負重行走- 16 公尺來回 6 趟
Sandbag Carry (12 × 16 m)
● Women: 50lbs
● Men: 75lbs
● Mixed: 75lbs第 4 站：風扇腳踏車
Assault Bike
● Women: 24 Calories
● Men: 30 Calories
● Mixed: 30 Calories第 5 站：雙壺鈴負重行走- 16 公尺來回 9 趟
Double Kettlebells Farmer Carry (18 × 16 m)
● Women:2×8kg
● Men:2×16kg
● Mixed:2×16kg第 6 站：自體深蹲至藥球 - 30下
Air Squat to Wallball 30 Reps第 7 站：1400 公尺跑步
1400 Meter Run
【動作流程 Event Flow Description】
所有隊員從第 1 站的指定等待區開始。
All team members will start in the designated waiting area at Station 1.第 1 站負重架行走，一名選手進行動作，其餘選手則在指定等待區等待，隨時可以換人。動作結束後進到第 2 站。
Station 1: Yoke Carry
One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station 2.第 2 站波比跳-來回跳過低平行槓，一名選手進行動作，其餘選手則在該站起始線等待，隨時可以換人。動作結束後進到第 3 站。
Station 2: Burpees Over Parallette
One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time. Once completed, proceed to Station 3.第 3 站沙袋負重行走，一名選手進行動作，其餘選手則在指定等待區等待，隨時可以換人。動作結束後進到第 4 站。
Station 3: Sandbag Carry
One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station 4.第 4 站風扇車，一名選手進行動作，其餘選手則在該站起始線等待，隨時可以換人。動作結束後進到第 5 站。
Station 4: Assault Bike
One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time. Once completed, proceed to Station 5.
第 5 站壺鈴負重行走，一名選手進行動作，其餘選手則在指定等待區等待，隨時可以換人。動作結束後進到第 6 站。
Station 5: Double Kettlebells Farmer Carry
One athlete performs the movement while the remaining teammates wait in the designated waiting area. Substitutions can be made at any time. Once completed, proceed to Station 6.
第 6 站深蹲，一名選手進行動作，其餘選手則在該站起始線等待，隨時可以換人。
Station 6: Air Squats
One athlete performs the movement while the remaining teammates wait at the station's start line. Substitutions can be made at any time.第 6 站結束後進行1400M跑步至終點區。
Final Run: After completing Station 6, the entire team will run 1,400 meters together to the finish area.
【流程與計分規範 Flow & Scoring Regulations】
比賽從第 1 個指定動作項目開始，依序完成 6 個指定項目，最後再出站跑步 1400 公尺完成比賽。
The competition begins with the first designated movement. Teams must complete all 6 designated stations in sequential order before heading out for the final 1,400-meter run to complete the workout.不論哪一組別，所有成員跑步一起跑，但各項目總量不變，換人時機參考上述流程規範（回到起點與替換選手擊掌）。
Regardless of the division, all team members must perform the final run together. However, the total work volume for each station remains unchanged. For substitution rules, refer to the flow guidelines above (the active athlete must return to the start line and high-five the substituting athlete to swap).成績為跑步通過終點的時間。
The team's official score will be the total elapsed time when all members cross the final finish line.當兩隊成績相同時，排名優先順序為：1. 跑步完成時間、2. 第 6 站完成時間、3. 第 5 站完成時間、4. 第 4 站完成時間、5. 第 3 站完成時間、6. 第 2 站完成時間、7. 第 1 站完成時間。
Tie-Breaker: If two teams finish with the exact same time, the ranking priority will be determined by:
a. Final run completion time, b. Station 6 completion time, c. Station 5 completion time, d. Station 4 completion time, e. Station 3 completion time, f. Station 2 completion time, g. Station 1 completion time每隊競賽時間，上限為 60 分鐘。
The time cap for each team is 60 minutes.
【動作標準 Movement Standards】
■ 負重架、沙袋、壺鈴負重行走 Yoke, Sandbag, and Double Kettlebells Carries
雙腳須連同架子、沙袋、壺鈴完整超過該項目之終點線，回程亦須完整超過該項目之起始線。
Both feet, along with the equipment (yoke, sandbag, or kettlebells), must completely cross the designated finish line. On the return trip, they must also completely cross the start line.負重架、沙袋、壺鈴需完整離地，不可使用推拉的方式移動。
The yoke, sandbag, and kettlebells must be lifted completely off the ground. Pushing or dragging the equipment to move it is strictly prohibited.可在任何時候停下休息、換人，不需完整走完指定距離才放下。
Athletes may stop to rest or substitute at any time; there is no requirement to complete the entire designated distance before dropping or setting down the equipment.若無法完成，不論進度為何，可替換成折返跑，將剩下的距離完成。
If a team cannot complete the carry (regardless of current progress), they may choose to substitute the remaining distance with shuttle runs to complete the station.折返跑需完整超過該項目之終點線並觸碰地板，回程亦須完整超過該項目之起始線並且觸碰地板。
For the shuttle runs, the athlete must completely cross the station's finish line and touch the floor, and on the return, completely cross the start line and touch the floor.
■ 波比跳-來回跳過低平行槓Burpees Over Parallette
從站直開始，面對低平行槓，然後讓身體順勢下趴，胸口與大腿必須同時平貼地面。
Start from a fully upright standing position facing the low parallel bars. Drop into a prone position where the chest and thighs must touch the floor simultaneously.接著雙手用力推地站起，同時將雙腳往前收，跳過或是跨過低平行槓，即完成 1 下。
Push up forcefully with both hands to stand while snapping the feet forward. Jump or step over the low parallel bars to complete 1 repetition.跨過低平行槓後，轉身重新面對低平行槓，重複步驟 1 開始下一次動作，直到完成指定次數。
After crossing the bars, turn around to face them again and repeat from Step 1 for the next repetition until the designated number of reps is completed.
■ 風扇車 Assault Bike
累積至指定卡路里後，需舉手對裁判示意。待裁判確認無誤後，方可移動至下一站。
Once the designated calories are accumulated, the active athlete must raise their hand to signal the judge. The team may only proceed to the next station after the judge confirms the calorie count.風扇車高度可隨時調整。
The seat height of the air bike can be adjusted at any time.
■ 深蹲 Air Squats
從站直開始，深蹲至屁股碰觸藥球，然後回到站直位置，即完成 1 下。
Start from a fully upright standing position. Squat down until the glutes make contact with the medicine ball, then return to the fully upright standing position to complete 1 repetition.站直需要肩膀、髖部、膝蓋呈一直線。
A valid "fully upright position" requires the shoulders, hips, and knees to be locked out in a straight vertical line.可以坐到球上停留再站起。但是準備站起時，雙手不得撐在身體或是球的任何地方。
Pausing or sitting on the ball before standing up is permitted. However, when preparing to stand, hands must not push off the body, the ball, or any other surface.重複步驟 1 開始下一次動作，直到完成指定次數。
Repeat from Step 1 for the next repetition until the designated number of reps is completed.
■ 跑步 Running
待完成所有指定項目之後，全隊一起出發，跑 1400 公尺至終點區。
After completing all designated workout stations, the entire team must set off together to run 1,400 meters to the finish area.跑步過程中禁止惡意推擠，違者沒收成績。
Unsportsmanlike pushing or shoving during the run is strictly prohibited; violators will be disqualified, and their scores will be voided.