RULES. June 2021.

FITNESS CHALLENGE consists of a circuit with strength exercises in 6 stations where athletes try to perform the maximum number of repetitions in 2 minutes.

Categories are established and athletes compete with each other demonstrating their maximum physical performance.

It is dedicated to athletes who prioritize muscle performance over competition based solely on muscle and lack of body fat.


  1. healthy lifestyle
  2. outstanding physical performance
  3. opportunity for broad age levels
  4. personal satisfaction
  5. energy of a balanced body


Age and sex categories

  Individual categories:

  1. Men’s Fitness Challenge (athletes between the age of 24 and 40)
  2. Women’s Fitness Challenge (athletes between the age of 24 and 35)
  3. Junior Men’s Fitness Challenge (athletes under 23 years old)
  4. Junior Women’s Fitness Challenge
  5. Master Men’s Fitness Challenge (athletes +40 years)
  6. Master Women’s Fitness Challenge (athletes + 35 years)

  Categories of couples and teams.

  1. Couples Fitness Challenge (same-sex M/F couples and mixed couples)
  2. Team Fitness Challenge (team of 6 athletes of the same sex or mixed)

Categories by execution and performance levels:

  • Gold Standard
  • Silver Level


Unlike our Bodybuilding and Fitness categories, Fitness Challenge has no body display.

Sportswear covering the torso and legs may be used, as the musculature is not the target of the competition.

Athletes may wear tracksuits or T-shirts with shorts or any combination at their discretion.

Sports shoes are also mandatory.

Bronze cream for tanning and oils are not allowed.


How is the FITNESS CHALLENGE competition developed?


  1. It’s a six-station circuit. A different exercise is performed at each station.
  2. Up to 6 athletes compete simultaneously,each in a station and with a judge/arbitrator controlling technical correction and writing down registration.
  3. Each athlete starts at station number 1 and at the end of the exercise, moves to the next one always following a numerical order. Progress to complete all 6 exercises on the circuit
  4. A judge/arbitrator waits for the athlete at the next station. It controls the correct execution and writes down the repetitions performed on a control sheet carried with the athlete. 
  5. In each station, the athlete performs a maximum of repetitions for a time of 2 minutes. In this time interval, the athlete can interrupt the exercise and resume it.
  6. All athletes change stations on to the end, counterclockwise with a time of 2 minutes to rest and prepare the next station.
  7. The total time in each season is 2 minutes (execution) + 2 minutes (change of station) All athletes start the next exercise at the same time.
  8. All athletes go through all the exercises and must perform all of them correctly, in accordance with the Regulations described for this purpose.
  9. Total test time, 24 minutes for 6 athletes (2 minutes to perform + 2 minutes to change seasons and recover x 6 stations)
  10. Each time one athlete completes the circuit, another athlete joins station number 1.

 Athletes compete for maximum repetitions in each station.

These repetitions are noted on their control sheet.

In INDIVIDUAL COMPETITION, athletes classify by the sum of repetitions in the 6 exercises of the circuit.


  1. The athlete will always follow the technical indications of the judge arbitrator.
  2. The athlete will perform as many repetitions of the exercise as possible at each station.
  3. The athlete will accept any repetitions that the judge/arbitrator deems valid.
  4. The athlete must respect the start of each exercise and interrupt it within 2 minutes. You can discontinue replays but you won’t do any beyond this time
  5. The athlete will move to the next station at the end of the 2 minutes. It shall be placed to begin the next financial year when instructed to do so by the central judge.
  6. At the end of the 6 stations, the athlete gives the central judge/arbitrator the control sheet with the repetitions performed in each season.
  7. At the end of the 6 stations, the athlete will leave the venue giving way to another participant.


  1. In each circuit there will be 6 judge/arbitrator, one assigned to each station.
  2. It is equipped with board and forms and pen to write down. Official clothing.
  3. The judge/arbitrator counts the valid repetitions each athlete performs at their station and writes them down on a control form.
  4. Valid repetitions are those that are considered by the judge/arbitrator; those that it invalidates are null and void. They add up only valid repetitions.
  5. The judge/arbitrator controls the start and end of the exercise by following the orders of the central judge marking the time intervals.
  6. The judge/arbitrator waits for the next athlete to arrive at his/her station and accompanies during the 2-min break and position for the start of the exercise.


  1. The central judge handles the timer. It has 2 minutes of working time for each station and an additional 2 minutes for switching between stations.
  2. Collects each athlete’s control sheet at the end of the 6 exercises.



  1. They compete in pairs that perform the circuit in its 6 stations in the same order as the individual competition.
  2. Couples can be: MEN only, WOMEN only  or  MIXED pairs.
  3. Both athletes perform the same exercise of each station of the circuit, alternating between them to achieve between them the highest number of repetitions in the 2 minutes.
  4. Both athletes pause together for 2 minutes between stations.
  5. Up to 6 couples can work together, one couple per station starting all of them at first station and progressing in order to the rest of the exercises.
  6. When one couple finish the circuit, another is incorporated, starting the circuit in the first station.

In the COMPETITION BY COUPLES, couples qualify by the sum of repetitions of both components in the 6 exercises of the circuit.


  1. Teams of 6 people who fully occupy the circuit compete. Each team can include  4 + 2 athletes of each sex or 3 +3. Never just 1 athlete of a sex.
  2. Each component of the team occupies a station. They all work at once.
  3. The 6 components are distributed in the stations at their convenience and all of them must perform the entire circuit in an orderly manner.
  4. The next team will start when the previous one has completed all stations.
  5. The judge/arbitrator of each station will carry the sum of the repetitions of the 6 athletes of the same team passing through their station.

In the TEAM COMPETITION of 6, the teams are classified by the sum of repetitions of the 6 components in all exercises of the circuit.




  1. CHIN UPS (prone & strict)

START: full extension of elbows; prono grip to shoulder width.

EXECUTION: climb until the chin exceeds the bar.

FINAL: return to the starting position.

A stop will be made  in the starting position,  full extended elbows. Rolling is not allowed at any time during the tour.

  1. Jump SQUAT (up to 20”-30″ box)

START: Two feet together on the ground, extended trunk.

EXECUTION: Jump to two feet together on drawer, extended trunk.

FINAL: return to the starting position

They rest both feet up and under simultaneously. Repetition is marked when returning to the ground. Box 20”-30” (women/men)

  1. DIPS (feet forward)

START: up on the parallel bars, full extension of elbows.

EXECUTION: Going down to an elbow position at 90o

FINAL: Return to the starting position.

A stop will be made and 2″ counted in the starting position, full extended elbows. Legs must be ahead of the hand support. No impulses allowed.

  1. Walking LUNGES

START: feet together, bar on the shoulders.

EXECUTION: We walk by lunges with 90o steps in the knee back and forth.

FINAL: Test ends when the athlete does not get any more steps in time.

WEIGHT: bar with 40%75%  (F-M) of the athlete’s body weight. The knee of the back leg touches the ground at each repetition to be counted valid.

  1. SIT UPS (weighted)

START: lying down, knees and hips at 90o, disc on the chest with extended elbows.

EXECUTION: we incorporate by keeping the disc up.

FINAL: trunk perpendicular to the ground, arms outstretched over the head.

Lumbar and dorsal spine should be supported at each descent. Arms outstretched all the time.

WEIGHT: Disc of 10 kilos for all participants.

  1. Burpees & “Devil PRESS”


START: Standing, with the trunk extended, the dumbbells on the sides.

EXECUTION: Burpee with bottom on dumbbells up to 90o; back to stand; curl and press with your dumbbells up to arms outstretched over your head.

FINAL: return to the starting position.

WEIGHT: dumbbells that add up to 20-30% (women/men) of the athlete’s bodyweight.




  1. PULL UPS (lying position)

START: Supine grip at shoulder width. Suspended body with full extension of elbows. Stop and count 2″ in the starting position.

EXECUTION: Chest touches the bar. The body will always be straight. Rolling is not allowed.

FINAL: return to the starting position

  1. Jefferson SQUAT

START: Feet supported, extended trunk. Bar between the legs, diagonally.

EXECUTION: We lower the bar until discs touch the ground

FINAL: Return to the starting position.

WEIGHT: Bar with 50%- 30% (M/F) of the athlete’s weight.

  1. DIPS on bench (feet forward)

START: hands on bench’s edge, full extended elbows. Legs ahead of the hand support.

EXECUTION: Move down to an elbow position by 90o. No impulses allowed.

FINAL: Return to the starting position. Stop and count 2″ in the top position.

  1. LUNGES (alternative, non walking)

START: feet together, dumbbells in your hands.

EXECUTION: lunges with steps of 90o in knee from front and back.

FINAL: A replay is counted for each full cycle of both legs.

WEIGHT: dumbbells with 20-40% (women/men) of body weight.

  1. SIT UPS (weight with chest)

START: lying down, knees and hips at 90o, disc on the chest.

EXECUTION: we incorporate by keeping the disc up.

FINAL: trunk perpendicular to the ground. When lowering, the lumbar and dorsal spine should be supported.

WEIGHT: 10 kilos plate for all participants.


START: standing, extended trunk, kettlebell in one hand.

EXECUTION: bend down to the ground with a kettlebell and lift it until your arm is outstretched over your head.

FINAL: return to the starting position.

WEIGHT: kettlebell with 20% of the athlete’s body weight.



The WEIGHTS  used in the different exercises and that represent a % of the body weight of the athlete will be found, both in bars and discs such as dumbbells and kettlebells, BEING JUST BELOW THE WEIGHT OF THE ATHLETE with the different combinations of discs of 10-5 and 2’5 kgs, as well as with the sets of commercial dumbbells available.

It will be the judge/arbitrator who controls such exercises who determines and arranges the specific weights to be used by each athlete according to the body weight that the athlete demonstrates.