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Race weights and converters

Standard race weights for Men Open are a 152 kg sled push, 103 kg sled pull, 2 × 24 kg farmers carry, 20 kg sandbag and 6 kg wall ball; Women Open are 102, 78, 2 × 16, 10 and 4 kg. Every weight is below in kg and lb, with converters for kg and lb, km and miles, and pace per km and per mile.

Quick converters

Standard race weights

Sled weights include the sled. Farmers carry is per hand. Check the current rulebook for your event before you race.

Open standard race weights, women and men, in kg and lb
OpenWomenMen
Sled Pushsled incl. plates102 kg225 lb152 kg335 lb
Sled Pullsled incl. plates78 kg172 lb103 kg227 lb
Farmers Carryper hand16 kg35.3 lb24 kg52.9 lb
Sandbag Lungessandbag10 kg22 lb20 kg44.1 lb
Wall Ballsball4 kg8.8 lb6 kg13.2 lb
Pro standard race weights, women and men, in kg and lb
ProWomenMen
Sled Pushsled incl. plates152 kg335 lb202 kg445 lb
Sled Pullsled incl. plates103 kg227 lb153 kg337 lb
Farmers Carryper hand24 kg52.9 lb32 kg70.5 lb
Sandbag Lungessandbag20 kg44.1 lb30 kg66.1 lb
Wall Ballsball6 kg13.2 lb9 kg19.8 lb
Doubles standard race weights in kg: Doubles Women; Doubles Men, Mixed and Women Pro; Doubles Men Pro
DoublesWomenMen, Mixed, Women ProMen Pro
Sled Push102 kg225 lb152 kg335 lb202 kg445 lb
Sled Pull78 kg172 lb103 kg227 lb153 kg337 lb
Farmers Carry16 kg35.3 lb24 kg52.9 lb32 kg70.5 lb
Sandbag Lunges10 kg22 lb20 kg44.1 lb30 kg66.1 lb
Wall Balls4 kg8.8 lb6 kg13.2 lb9 kg19.8 lb
How the divisions step up
Sled Push
Sled Pull
Farmers Carry
Sandbag Lunges
Wall Balls

Relay: each racer uses the Open weights for their own sex. Wall balls are 100 reps in every division (shared in doubles), and the target height follows the racer: 2.7 m for women, 3.0 m for men.

Pace per km and per mile

Common run paces with the 8 km and 5 km times they give
/km/mile8 km5 km
3:305:3828:0017:30
4:006:2632:0020:00
4:307:1536:0022:30
5:008:0340:0025:00
5:308:5144:0027:30
6:009:3948:0030:00
6:3010:2852:0032:30
7:0011:1656:0035:00
7:3012:041:00:0037:30
8:0012:521:04:0040:00

8 km is the total running in the race. Race runs are slower than fresh running; the pace calculator plans for that.

Race distances

Race distances in metric and imperial
PartMetricImperial
Each run1 km0.62 mi
All 8 runs8 km4.97 mi
SkiErg1 km0.62 mi
Sled Push50 m164 ft
Sled Pull50 m164 ft
Burpee Broad Jumps80 m262 ft
Row1 km0.62 mi
Farmers Carry200 m656 ft
Sandbag Lunges100 m328 ft
Wall-ball target2.7 / 3.0 m9 / 10 ft

Wall-ball target: women / men. 1 mile = 1.609344 km.

Kilograms to pounds

Common kettlebell, ball and plate weights in pounds
kglb
2.55.5
48.8
511
613.2
817.6
919.8
1022
1226.5
1635.3
2044.1
Heavier weights in pounds
kglb
2452.9
2555.1
2861.7
3066.1
3270.5
4088.2
50110.2
100220.5
150330.7
200440.9

How it works

  • 1 kg = 2.20462 lb (1 lb = 0.45359237 kg exactly). Pounds are shown to 0.1 lb, or to the whole pound from 50 kg up.
  • 1 mile = 1.609344 km. Pace per mile = pace per km × 1.609344.
  • The weights are the generally known standard race weights for an 8-run, 8-station hybrid fitness race. They are not official and can change, so check the current rulebook for your event.
  • Gym sims often use whatever kit the gym has; ask the organiser which weights they will use.

Last updated .

Questions

How heavy is the sled push in an 8-run, 8-station race?

The standard race weights are 152 kg for Men Open and 102 kg for Women Open, including the sled. Pro is heavier: 202 kg for men and 152 kg for women. Check the current rulebook before you race, as weights can change between seasons.

What weight are the wall balls?

Standard race weights are 6 kg (about 13 lb) for Men Open to a 3 m target, and 4 kg (about 9 lb) for Women Open to a 2.7 m target. Men Pro use 9 kg and Women Pro 6 kg.

Do doubles and relay use different weights?

In doubles, women's teams use the Women Open weights; men's, mixed and women's Pro teams use the Men Open weights; men's Pro teams use the Men Pro weights. In a relay each racer uses the Open weights for their own sex. Rules can change, so check the current rulebook for your event.

How do I convert pace per km to pace per mile?

Multiply your pace per km by 1.609. For example 5:00 per km is 8:03 per mile, and 6:00 per km is 9:39 per mile. To go the other way, divide pace per mile by 1.609.

How many pounds is a kilogram?

One kilogram is 2.2046 pounds, so a 24 kg kettlebell is about 52.9 lb and a 20 kg sandbag is about 44.1 lb. One pound is 0.4536 kg.

Test it on a real course

A sim at a gym near you runs the full 8 runs and 8 stations with every split timed, so you get your real numbers instead of an estimate. A free account keeps every result and shows where your time goes.

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