Yoddha: 7×700 m + 7 zones.

Seven 700-meter runs alternating with seven work zones. HyCrew mirrors this flow on your Apple Watch with auto transitions and zone-by-zone splits.

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Official zone order

Every race follows this order; loads vary by category.

  1. 1Row 1000 m
  2. 2Sled Push 50 m
  3. 3Sled Pull 50 m
  4. 4Kettlebell Carry 200 m
  5. 5Box Jumps 30 reps
  6. 6Lunge Walk 100 m
  7. 7Wall Ball Throw

Categories & loads

Weights and reps below are per the official Yoddha website for the current season.

Male Open

Row1000 m (resistance 7)
Sled Push150 kg (50 m)
Sled Pull100 kg (50 m)
Kettlebell Carry24 kg × 2 (200 m)
Box Jumps30 reps (60 cm)
Lunge Walk20 kg (100 m)
Wall Ball Throw6 kg • 75 reps • target 9 ft

Female Open

Row1000 m (resistance 6)
Sled Push100 kg (50 m)
Sled Pull70 kg (50 m)
Kettlebell Carry16 kg × 2 (200 m)
Box Jumps30 reps (50 cm)
Lunge Walk10 kg (100 m)
Wall Ball Throw4 kg • 50 reps • target 8 ft

Male Doubles

Row1000 m (resistance 7)
Sled Push150 kg (50 m)
Sled Pull100 kg (50 m)
Kettlebell Carry24 kg × 2 (200 m)
Box Jumps30 reps (60 cm)
Lunge Walk20 kg (100 m)
Wall Ball Throw6 kg • 75 reps • target 9 ft

Female Doubles

Row1000 m (resistance 6)
Sled Push100 kg (50 m)
Sled Pull70 kg (50 m)
Kettlebell Carry16 kg × 2 (200 m)
Box Jumps30 reps (50 cm)
Lunge Walk10 kg (100 m)
Wall Ball Throw4 kg • 50 reps • target 8 ft

Mixed Doubles

Row1000 m (resistance 7)
Sled Push150 kg (50 m)
Sled Pull100 kg (50 m)
Kettlebell Carry24 kg × 2 (200 m)
Box Jumps30 reps (60 cm)
Lunge Walk20 kg (100 m)
Wall Ball Throw6 kg • 75 reps • target 9 ft

Explore Categories

View detailed zone weights and reps for each division

Train the way you race.

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Data sourced from official Yoddha website. Last verified: 2024