About the Race

PUMP GAME is the ultimate fitness race, combining endurance running with functional workout challenges in a fast-paced competition designed to test every aspect of athletic performance.

Athletes move through a series of running segments and workout stations that demand strength, speed, stamina, and determination. Set inside a dynamic event arena, every race delivers an immersive atmosphere fueled by energy, competition, and crowd support.

With a standardized global race format, PUMP GAME creates a level playing field where participants can benchmark their performance, climb leaderboards, and compete for seasonal titles.

From seasoned athletes to first-time competitors, PUMP GAME is built for anyone ready to challenge themselves, break barriers, and discover what they’re truly capable of. This is more than a race—it’s a test of grit, fitness, and relentless ambition.

Race Format

The Competition

01

CURVED TREADMILL RUN

02

Deadlift

03

ROWERG

04

OVERHEAD THROW

05

SKIERG

06

KETTLE BELL LUNGES

07

TORQUE FARMERS CARRY

08

TORQUE PULL

ELITE MALE – 600M
ELITE FEMALE – 500M

 

PRO MALE – 650M
PRO FEMALE- 550M

 

The first PUMP GAME workout station is the Curved Treadmill Run. Unlike a traditional motorized treadmill, the curved treadmill is powered entirely by the athlete, requiring greater effort to generate and maintain speed. This station challenges cardiovascular endurance while engaging the glutes, hamstrings, calves, and core muscles throughout the run. The self-powered design rewards efficient running mechanics and pacing strategy, making the Curved Treadmill Run a true test of endurance, power, and
determination.

ELITE MALE
1ST SET @15 REPS 40kg | 2ND SET @10 REPS 50kg | 3RD SET @5 REPS 60kg


ELITE FEMALE
1ST SET @15 REPS 30kg | 2ND SET @10 REPS 35kg | 3RD SET @5 REPS 40kg


PRO MALE
1ST SET @15 REPS 50kg | 2ND SET @10 REPS 60kg | 3RD SET @5 REPS 70kg


PRO FEMALE
1ST SET @15 REPS 30kg | 2ND SET @10 REPS 40kg | 3RD SET @5 REPS 50kg

 

The second PUMP GAME workout station is the Deadlift. This classic strength movement challenges athletes to lift a loaded barbell from the ground to a fully upright position using controlled technique and proper posture. The exercise primarily targets the glutes, hamstrings, lower back, and core, while also engaging the upper back, forearms, and grip muscles. The Deadlift develops full-body strength, stability, and power, making it a demanding test of muscular endurance and resilience within the PUMP GAME race format.

ELITE MALE – 400M
ELITE FEMALE – 400M

 

PRO MALE – 650M
PRO FEMALE – 550M

 

The third PUMP GAME workout station is the RowErg. This station requires athletes to row a set distance while generating consistent power with every stroke. The RowErg targets the legs, back, shoulders, arms, and core, making it a full-body workout. It tests cardiovascular endurance, pacing, and overall stamina throughout the race.

ELITE MALE – 15kg 12reps
ELITE FEMALE – 8kg 12reps

 

PRO MALE – 15kg 20reps
PRO FEMALE – 10kg 20reps

 

The fourth PUMP GAME workout station is the Overhead Throw. At this signature station, athletes explosively throw a weighted ball over a target, then immediately slip under to the other side. Retrieve the ball, reset, and repeat for the required number of repetitions. This tests your explosive strength, transition agility, and muscular endurance under race fatigue.

ELITE MALE – 400M
ELITE FEMALE – 400M

 

PRO MALE – 15kg 650M
PRO FEMALE – 10kg 550M

 

The fifth PUMP GAME workout station is the SkiErg. This station requires athletes to pull the handles downward in a powerful, continuous motion while covering a set distance. The SkiErg targets the shoulders, arms, back, and core, making it a full-body workout. It tests cardiovascular endurance, upper-body stamina, and efficient pacing throughout the race.

ELITE MALE – 16kg 20M
ELITE FEMALE – 8kg 20M

 

PRO MALE – 16kg 20M
PRO FEMALE – 10kg 20M

 

The sixth PUMP GAME workout station is the Kettlebell Lunges. This station requires athletes to perform walking lunges while carrying kettlebells, demanding balance and control with every step. The Kettlebell Lunges target the quadriceps, glutes, hamstrings, and core, making it a lower-body focused workout. It tests leg strength, stability, and muscular endurance throughout the race.

ELITE MALE
80kg, LVL3 Resistance 20M
ELITE FEMALE
40kg, LVL3 Resistance 20M

 

PRO MALE
100kg, LVL3 Resistance 20M
PRO FEMALE
50kg, LVL3 Resistance 20M

 

The seventh PUMP GAME workout station is the Torque Farmer’s Carry. This station requires athletes to carry heavy implements over a set distance while maintaining posture and control. The Torque Farmer’s Carry targets the shoulders, forearms, grip, core, and legs, making it a full-body workout. It tests grip strength, stability, and muscular endurance throughout the race.

ELITE MALE
80kg, LVL3 Resistance 20M
ELITE FEMALE
40kg, LVL3 Resistance 20M

 

PRO MALE
100kg, LVL3 Resistance 20M
PRO FEMALE
50kg, LVL3 Resistance 20M

 

The eight PUMP GAME workout station is the Torque Pull. At this station, athletes must first adjust the handlebars from a farmer carry position to a pull position (top of the torque) before beginning the pull. Once set, they pull a weighted sled or resistance load over a set distanceThis tests your raw pulling strength, movement coordination under fatigue, and muscular endurance for the final stretch of the games.

Rules

1. Do not step on the side rails.
2. Do not hold the handrails.
3. The treadmill belt must not stop before the required distance is completed.
4. When finished, raise hands and wait for judge approval before getting off.

1. Full lockout at the top—hips and knees fully extended under control.
2. No hitching or resting the bar on the thighs.
3. Lower the bar with both hands under control on the bar at all times.
4. Athletes must change their own weight plates.
5. When all reps are completed, raise hands and wait for judge approval before leaving the station

1. Keep both hands on handles at all times.
2. Keep both feet secured in the straps.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. Throw the ball completely over the bar.
2. After each throw, move under the bar to the opposite side.
3. Keep both feet behind the throw line during the throw.
4. When all reps are completed, raise hands and wait for judge approval before leaving the station.

1. Keep both hands on handles at all times.
2. Keep feet on the SkiErg platform.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. The back knee must touch the floor on each rep.
2. Front foot stays planted on the ground during each rep.
3. Both feet start behind the starting cone.
4. Both feet must pass the finishing cone.
5. When all reps are completed, raise hands and wait for judge approval before leaving the station.

1. Once lifted, the torque must not touch the ground until the finish line.
2. If dropped, leave the torque where it lands.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. Start pull only when all 3 wheels are behind the starting cone.
2. Pull the torque until all 3 wheels pass the finishing cone.
3. Athletes must adjust their own handlebars.
4. When finished, raise hands and wait for judge approval before leaving the station.

PENALTY

1. Holding the handrails for more than 5 seconds: +5 seconds per offense (at judge’s discretion).
2. Moving to the next station before judge confirmation = +5 sec penalty.

1. Dropping the bar from above the knees: Warning on 1st offense
2. Moving to the next station before judge approval: +5 sec penalty

Moving to the next station before judge approval: +5 sec penalty

1.Rolling the ball over the top bar.
2.Using the top bar to support the ball.
3.Failing to move under the bar after a throw.
4. Stepping on or over the throw line before the ball crosses the bar.
5. Moving to the next station before the judge’s approval : +5 sec penalty

Moving to the next station before the judge’s approval : +5 sec penalty

1. Knees do not touch the floor = +5 sec per offense (1st offense is a warning).
2. Moving to the next station before judge approval= +5 sec penalty.

1. Moving the torque when it is not lifted = +5 sec penalty.
2. Moving to the next station before judge approval= +5 sec penalty.

Moving to the finish line before judge confirmation = +5 sec penalty

TEAM OF 2 AND 4

What is the Team of 2 format (Doubles)?

This is mixed doubles format – 1 Male and 1 Female
Teammates can divide stations strategically.
You choose which station to do first, second, etc.

 

THIS IS NOT A YOU GO I GO FORMAT

Pick any order
The waiting teammate stands on the “X” marker.

 

One works, one waits
Don’t leave until your partner finishes the station.

 

Stay in the waiting zone
Finish a station, high five your partner, then you move to the next waiting zone. Your partner starts the next station.

What is the Team of 4 format (Relay)?

Relay is a team race with 4 athletes.
It is compulsory to have at least one female member in the team
Teams can be:
2M + 2F | 3M + 1F | 3F + 1M | 4F

 

RELAY (Team of 4) :

One member does any 2 stations
Out of the 8 total stations, each teammate picks 2 to complete. You can choose which stations


One works, the rest waits
The waiting teammates stands on the “X” marker.


Stay in the waiting zone
Don’t leave until your partner finishes the station.


High five = switch
Finish a station, high five your partner, then you move to the next waiting zone. Your partner starts the next station.

 

2 Stations back-to-back
No need high five partner- go straight to next station

TEAM OF 2 – 650M
TEAM OF 4 – 800M

 

The first PUMP GAME workout station is the Curved Treadmill Run. Unlike a traditional motorized treadmill, the curved treadmill is powered entirely by the athlete, requiring greater effort to generate and maintain speed. This station challenges cardiovascular endurance while engaging the glutes, hamstrings, calves, and core muscles throughout the run. The self-powered design rewards efficient running mechanics and pacing strategy, making the Curved Treadmill Run a true test of endurance, power, and determination.

TEAM OF 2
1ST SET @15 REPS 50kg | 2ND SET @10 REPS 60kg | 3RD SET @5 REPS 70kg

 

TEAM OF 4
1ST SET @15 REPS 50kg | 2ND SET @10 REPS 60kg | 3RD SET @5 REPS 70kg

 

The second PUMP GAME workout station is the Deadlift. This classic strength movement challenges athletes to lift a loaded barbell from the ground to a fully upright position using controlled technique and proper posture. The exercise primarily targets the glutes, hamstrings, lower back, and core, while also engaging the upper back, forearms, and grip muscles. The Deadlift develops full-body strength, stability, and power, making it a demanding test of muscular endurance and resilience within the PUMP GAME race format.

TEAM OF 2 – 650M
TEAM OF 4 – 800M

 

The third PUMP GAME workout station is the RowErg. This station requires athletes to row a set distance while generating consistent power with every stroke. The RowErg targets the legs, back, shoulders, arms, and core, making it a full-body workout. It tests cardiovascular endurance, pacing, and overall stamina throughout the race.

TEAM OF 2 – 15KG | 20 REPS
TEAM OF 4 – 15KG | 20 REPS

 

The fourth PUMP GAME workout station is the Overhead Throw. At this signature station, athletes explosively throw a weighted ball over a target, then immediately slip under to the other side. Retrieve the ball, reset, and repeat for the required number of repetitions. This tests your explosive strength, transition agility, and muscular endurance under race fatigue.

TEAM OF 2 – 650M
TEAM OF 4 – 800M

 

The fifth PUMP GAME workout station is the SkiErg. This station requires athletes to pull the handles downward in a powerful, continuous motion while covering a set distance. The SkiErg targets the shoulders, arms, back, and core, making it a full-body workout. It tests cardiovascular endurance, upper-body stamina, and efficient pacing throughout the race.

TEAM OF 2 – 16KG | 20 M
TEAM OF 4 – 16KG | 20 M

The sixth PUMP GAME workout station is the Kettlebell Lunges. This station requires athletes to perform walking lunges while carrying kettlebells, demanding balance and control with every step. The Kettlebell Lunges target the quadriceps, glutes, hamstrings, and core, making it a lower-body focused workout. It tests leg strength, stability, and muscular endurance throughout the race.

TEAM OF 2
LVL 3 RESISTANCE | 100 KG | 20 M

 

TEAM OF 4
LVL 3 RESISTANCE | 100 KG | 20 M

 

The seventh PUMP GAME workout station is the Torque Farmer’s Carry. This station requires athletes to carry heavy implements over a set distance while maintaining posture and control. The Torque Farmer’s Carry targets the shoulders, forearms, grip, core, and legs, making it a full-body workout. It tests grip strength, stability, and muscular endurance throughout the race.

TEAM OF 2
LVL 3 RESISTANCE | 100 KG | 20 M

 

TEAM OF 4
LVL 3 RESISTANCE | 100 KG | 20 M

 

The eight PUMP GAME workout station is the Torque Pull. At this station, athletes must first adjust the handlebars from a farmer carry position to a pull position (top of the torque) before beginning the pull. Once set, they pull a weighted sled or resistance load over a set distance.This tests your raw pulling strength, movement coordination under fatigue, and muscular endurance for the final stretch of the games.

Rules

1. Do not step on the side rails.
2. Do not hold the handrails.
3. The treadmill belt must not stop before the required distance is completed.
4. When finished, raise hands and wait for judge approval before getting off.

1. Full lockout at the top—hips and knees fully extended under control.
2. No hitching or resting the bar on the thighs.
3. Lower the bar with both hands under control on the bar at all times.
4. Athletes must change their own weight plates.
5. When all reps are completed, raise hands and wait for judge approval before leaving the station

1. Keep both hands on handles at all times.
2. Keep both feet secured in the straps.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. Throw the ball completely over the bar.
2. After each throw, move under the bar to the opposite side.
3. Keep both feet behind the throw line during the throw.
4. When all reps are completed, raise hands and wait for judge approval before leaving the station.

1. Keep both hands on handles at all times.
2. Keep feet on the SkiErg platform.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. The back knee must touch the floor on each rep.
2. Front foot stays planted on the ground during each rep.
3. Both feet start behind the starting cone.
4. Both feet must pass the finishing cone.
5. When all reps are completed, raise hands and wait for judge approval before leaving the station.

1. Once lifted, the torque must not touch the ground until the finish line.
2. If dropped, leave the torque where it lands.
3. When finished, raise hands and wait for judge approval before leaving the station.

1. Start pull only when all 3 wheels are behind the starting cone.
2. Pull the torque until all 3 wheels pass the finishing cone.
3. Athletes must adjust their own handlebars.
4. When finished, raise hands and wait for judge approval before leaving the station.

PENALTY

1. Holding the handrails for more than 5 seconds: +5 seconds per offense (at judge’s discretion).
2. Moving to the next station before judge confirmation = +5 sec penalty.

1. Dropping the bar from above the knees: Warning on 1st offense
2. Moving to the next station before judge approval: +5 sec penalty

Moving to the next station before judge approval: +5 sec penalty

1.Rolling the ball over the top bar.
2.Using the top bar to support the ball.
3.Failing to move under the bar after a throw.
4. Stepping on or over the throw line before the ball crosses the bar.
5. Moving to the next station before the judge’s approval : +5 sec penalty

Moving to the next station before the judge’s approval : +5 sec penalty

1. Knees do not touch the floor = +5 sec per offense (1st offense is a warning).
2. Moving to the next station before judge approval= +5 sec penalty.

1. Moving the torque when it is not lifted = +5 sec penalty.
2. Moving to the next station before judge approval= +5 sec penalty.

Moving to the finish line before judge confirmation = +5 sec penalty

RACE FORMAT PARENT & CHILD

The Competition

01

100 METER RELAY

02

ROWERG

03

SKIERG

04

WALKING LUNGE

05

TORQUE PUSH

06

TORQUE PULL WITH ROPE

PARENT AND CHILD DIVISIONS

Decide who goes first — parent or child.

 

Both of you start behind the starting line (cones mark the start and finish lines). First runner runs 20 meters to the finish line.

 

Second runner can only start running after the first runner reaches the finish line.

 

First runner then runs back to the starting line

 

Second runners then follows first runner back past the starting line- 2nd runner can only start running after first runner reaches the starting line.

 

Repeat until you’ve each run back and forth to finish 100 meters together.

5–8 years old
PARENT ROW (50M) + CHILD ROW (50M) TOTAL 100M

 

9–12 years old
PARENT ROW (150M) + CHILD ROW (150M) TOTAL 300M

 

13–16 years old
PARENT ROW (250M) + CHILD ROW (250M) TOTAL 500M

 

Parent and child will both use the rowing machine to reach a combined total distance. You will row one after the other, not at the same time.

5–8 years old
PARENT ROW (50M) + CHILD ROW (50M) TOTAL 100M

 

9–12 years old
PARENT ROW (150M) + CHILD ROW (150M) TOTAL 300M

 

13–16 years old
PARENT ROW (250M) + CHILD ROW (250M) TOTAL 500M

 

Parent and child will both use the SkiErg machine to reach a combined total distance. You will ski one after the other, not at the same time.

PARENT + CHILD (5–8)
Parent and child do lunges together from start to finish.
No weight / Parent: 8kg

 

PARENT + CHILD (9–12)
Parent and child do lunges together from start to finish.
Child: 4kg / Parent: 8kg

 

PARENT + CHILD (13–16)
Parent and child do lunges together from start to finish.
Child: 6kg / Parent: 8 kg

 

Parent and child will move forward 20 meters by doing walking lunges.

PARENT + CHILD (5–8)
Resistance: Level 3 • 10KG • 20m Push Together

 

PARENT + CHILD (9–12)
Resistance: Level 3 • 20KG
• Parent and child each take a turn pushing 10m.

 

PARENT + CHILD (13–16)
Resistance: Level 3 • 40KG

• Parent and child each take a turn pushing 10m.

 

You and your child will push a weighted Torque machine forward until it passes the finishing cone.

PARENT + CHILD (5–8)
Resistance: Level 3 • 10KG • 20m Push Together

 

PARENT + CHILD (9–12)
Resistance: Level 3 • 20KG
• Parent and child each take a turn pushing 10m.

 

PARENT + CHILD (13–16)
Resistance: Level 3 • 40KG

• Parent and child each take a turn pushing 10m.

 

Sixth Station. At this station, athletes must first attach a rope to the torque at the designated attachment area. Once secured, they take the rope to the first rope pull area and begin pulling. After pulling past the 10-meter mark, they immediately run to the next designated pull area and pull the final 10 meters to complete the station. This “parent and child” sequence demands grip endurance, explosive pulling power, and a quick transition under fatigue, preparing you for linked efforts late in the race.

PUMPGAME DIVISIONS

PUMP GAME IS FOR EVERYONE

With multiple race categories to choose from, PUMP GAME is designed for all fitness levels.

 

Whether you’re taking on the challenge solo in the Pro/Elite Category, competing with a partner in the Team of 2 Category, sharing the race in the Team of 4 Category, or creating lasting memories in the Parent & Child Category, there’s a PUMP GAME for everyone.

 

Challenge yourself, race together, and experience the excitement of PUMP GAME.

ELITE

Take on the complete PUMP GAME challenge with standard weights, distances, and workout stations.

PRO

For the experienced racer, heavier weights make for a more challenging experience.

TEAM OF 2 / TEAM OF 4

Find your teammates and take on PUMP GAME together, sharing the workout stations and crossing the finish line as a team.

PARENT & CHILD

Team up as a parent and child to complete PUMP GAME together, sharing the challenge and creating lasting memories along the way