If you plan to regress a movement, let the judges in the lane know and get your bib marked
Lane 1: Agility Ladder: A 'two feet in, two feet out hop' is the intended movement, but an 'in/in, out/out' forward pattern will not be penalized as it is a slower movement and there is no penalty or regression listed in the Athletes Guide.
Lane 2: Lateral Agility: Even though the Athletes Guide does not denote it as a penalty, you must shuffle from sideline to sideline and between obstacles. Any other mode of travel will be penalized.
Lane 5: Don't forget to 'release your hands' on the Thrusters. In the moment, it's easy to forget, but will cost you a penalty.
Lane 6: Taking a forward lunge will NOT result in a penalty. We only care that your knee makes ground contact so that we assess a full range of motion.
Lane 9: Broad Jumps: 'small' steps forward coming out of your thruster will penalized.
Lane 9: 'Thrusters at the cone line': Your feet do not have to jump to the cone line, but rather you body during the thrusters must break the cone line. (In other words, you can fall forward to break the cone line instead of jumping at the cone line.)
Lane 10: Frog Jump: Feet must simultaneously jump or a penalty will be assessed. The regression for this movement is to step one foot forward, and then the other.
Lane 12: Bag Drag: What completes the lane: Your foot touching the line may complete the forward bag drag movement, but we need the bags in the 'drop zone', which helps our understaffed locations efficiently move equipment from lane 12 to lane 11. Once your foot touches the line, how you move the bag the remaining few feet across the line and into the drop zone is up to you.
Your trainer/judges love you. Please don't argue with them on penalty calls. There are no warnings by the way. Just penalties.