Tryka Stats

Lunges

Tips & Tricks

  • Load the RAM onto your upper back without assistance before entering the course.
  • Drive your trailing knee all the way to the ground on every rep — partial contact is a no-rep.
  • Stand fully upright between reps; hunching forward shifts weight onto the RAM and leads to drops.
  • Take deliberate steps with no shuffles or extra foot movements between lunges.
  • If you need to stop, hold both feet parallel on the ground — do not rest with one knee down.
  • If you drop the RAM, a 1-minute penalty (singles) or 2-minute penalty (doubles) is issued immediately with no prior warning.

Movement Standards

Per the latest Tryka rulebook. Always check the official rulebook before race day for any updates.

Individual

  • The athlete must lift and place the RAM on the back of their shoulders without assistance.
  • The RAM must remain on the upper back at all times and may not be dropped.
  • The RAM cannot touch the ground until 100m is completed; penalties apply.
  • Lunges must alternate and the trailing knee must touch the ground on each rep.
  • Upright walking, shuffles, or extra steps between lunges are not allowed; time penalties apply.
  • The athlete may lunge continuously or stop after each lunge with both feet parallel on the ground.
  • The athlete must stand upright on each repetition.
  • Athletes not adhering to standards will receive one warning; subsequent infringements incur a 1-minute penalty for singles. If the RAM touches the floor, a 1-minute penalty is immediately issued per instance without prior warning.
  • The RAM must be returned correctly to the designated zone; penalties apply for non-compliance.

Doubles

  • Both athletes must be present before the exercise can commence.
  • Athletes may change over as many times as desired (IGYG).
  • When changing over, the RAM must be handed backwards (not forwards); penalties apply for non-compliance.
  • The non-working partner must stay behind the working partner at all times; penalties apply for non-compliance.
  • Infringements incur a 2-minute penalty for doubles; if the RAM touches the floor a 2-minute penalty is immediately issued per instance without prior warning.