MessengerDUAL 3
- DUAL
- Sun, October 11, 2026
- 55 €
- 6 races
Registered directly with the organizer
Event summary
DUAL 3 is a doubles competition combining track running with functional exercises, taking place on 11 October 2026 at the University of Aveiro Athletics Track.
The event consists of 8 rounds, always following the format of running + functional station. In the Regular level, each round begins with 400 m of running, corresponding to 3.2 km of running in total. In the Advanced level, each round includes 800 m, for a total of 6.4 km of running.
Both members of the pair must complete all running segments together. At the functional stations, athletes work alternately: only one athlete may perform the exercise at a time, while the other remains at rest. The total workload defined for each station is achieved through the combined effort of both athletes, and the pair may freely decide how to divide the repetitions or distance.
Across the 8 rounds, participants will complete Box Jumps, Single Arm Snatch, Walking Lunge, Push-Ups, Farmer’s Carry, Bear Crawl or Bear Crawl/Crab Walk, Burpee Broad Jump and Partner Wallballs.
The clock starts at the beginning of the first run and stops only when the pair completes the final functional station, with no pauses during transitions.
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Plan itInformation
Levels:
• Regular
• Advanced
Categories / standards:
- Female
- Male
- Mixed
Location: University of Aveiro Athletics Track
Race format: 8 rounds of running + functional exercise, completed in pairs.
Running distance:
• Regular: 400 m per round — 3.2 km in total
• Advanced: 800 m per round — 6.4 km in total
Pair format:
Both athletes must run together during every running segment, and both must be present before starting the next station. At the functional stations, exercises must be completed alternately, and both athletes are not allowed to perform the movement at the same time.
The repetitions or distance required at each station may be divided freely between both athletes. The pair may only progress once the full workload for the station has been completed through their combined effort.
Stations — Regular:
1. Box Jumps
• Male / Mixed: 100 repetitions — 50 cm box
• Female: 80 repetitions — 50 cm box
2. Single Arm Snatch
• Male / Mixed: 100 repetitions — 12.5 kg
• Female: 100 repetitions — 7.5 kg
3. Walking Lunge
• Male / Mixed: 100 m — 10 kg
• Female: 100 m — 5 kg
4. Push-Ups
• Male / Mixed: 100 repetitions
• Female: 60 repetitions
In the Regular level, athletes are required to perform the movement using their knees.
5. Farmer’s Carry
• Male / Mixed: 200 m — 2 × 16 kg
• Female: 200 m — 2 × 12 kg
6. Bear Crawl
• Male / Mixed: 40 m
• Female: 40 m
7. Burpee Broad Jump
• Male / Mixed: 40 m
• Female: 40 m
8. Partner Wallballs
• Male / Mixed: 100 repetitions — 6 kg
• Female: 100 repetitions — 4 kg
Stations — Advanced:
1. Box Jumps
• Male / Mixed: 100 repetitions — 60 cm box
• Female: 80 repetitions — 60 cm box
2. Single Arm Snatch
• Male / Mixed: 100 repetitions — 17.5 kg
• Female: 100 repetitions — 12.5 kg
3. Walking Lunge
• Male / Mixed: 100 m — 20 kg
• Female: 100 m — 10 kg
4. Push-Ups
• Male / Mixed: 120 repetitions
• Female: 80 repetitions
5. Farmer’s Carry
• Male / Mixed: 200 m — 2 × 24 kg
• Female: 200 m — 2 × 16 kg
6. Bear Crawl / Crab Walk
• Male / Mixed: 80 m
• Female: 80 m
7. Burpee Broad Jump
• Male / Mixed: 80 m
• Female: 80 m
8. Partner Wallballs
• Male / Mixed: 100 repetitions — 8 kg
• Female: 100 repetitions — 6 kg
Course format:
Each round begins with the corresponding running segment on the track. After completing the run, the pair enters the training area to complete the respective functional station. This cycle continues until all 8 stations have been completed.
Timing:
The clock starts at the beginning of the first run and stops when the pair completes the final functional station. The clock continues running throughout all transitions.
Hydration:
Hydration is only permitted at water points provided by the organisation or using hydration carried by the athlete.
General rules:
The race is only considered valid when the exercises are completed in the correct order and according to the specified loads and movement standards. Athletes must avoid interfering with other pairs during the competition.
The organisation may adjust the course, schedules, loads or movement standards due to force majeure, including weather conditions, safety or logistical reasons. Affected athletes will be informed before the start of their respective heat.
By registering, you confirm that you have read and agree to the race terms and conditions.
Location
get directionsRaces
Mixed Doubles Advanced
Mixed Doubles Regular
Doubles Men Advanced
Doubles Men Regular
Doubles Women Advanced
Doubles Women Regular
Benefits
👥 Competition completed in pairs
🏃 Running + functional workout format across 8 rounds
💪 8 different functional stations
🔥 Regular and Advanced competition levels
🤝 Flexible workload split between both athletes
💧 Water points provided by the organisation
