Prom Health Games is an exercise-based event held at the Prom Health Gym.
8 different exercise stations
2 minutes on a station
2 minutes recovery
= 32 mins overall duration
Held every quarter (4 times per year).
Track your improvement over time.
THE EVENT
GREEN AND BLUE TRACKS
This is an inclusive event. You don't have to be young or super fit to get involved.
There are two event types of difficulties to choose from:
Green Track focuses on foundational strength with lighter loads & simpler movements.
Blue Track includes heavier loads & more advanced movement patterns.
SCORING & RESULTS
Tracking Your Results
Tracking your performance is simple.
Each athlete will receive a scorecard to record their repetitions and distances at every station. This card is yours to keep — it becomes your personal benchmark for future events.
Scoring System
In addition to your raw scores, we use a points-based system to compare performance across the group.
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The top 8 performers at each station will receive points.
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Points are awarded from 10 (1st place) down to 1 (8th place).
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Your total points across all stations determine your final ranking.
Divisions:
Green Track: (lighter loads & simpler movements)
Blue Track: (heavier loads & more challenging movements)
Each division includes:
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Men’s category
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Women’s category
How It Works
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Complete all stations and record your results on your scorecard.
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Keep your scorecard — this is your reference for future events.
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After the event, all results are compiled.
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Athletes are ranked at each station based on performance.
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Points are awarded based on placing.
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Total points are calculated to determine overall winners (see below).
Why This Matters
This system allows you to:
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See how you perform relative to others.
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Identify strengths across different stations.
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Track your progress over time.
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HOW TO JOIN
Joining Prom Health Games is easy!
Reserve your spot through our app or our website. Entry is free for members and challenge participants.
Prom Health Games is suitable for teenagers to ages 75+ years of most abilities. A level of baseline fitness is necessary and participants need to have confidence in their ability to execute the exercises.
How to book using the Prom Health Gym app:
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Open the app.
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Head to the schedule tab.
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Select Sunday 29th March.
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There are three different wave times for the Blue and Green track.
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Select which track and wave you'd like to participate in.
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Arrive 15 mins early to warm up and settle in.
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After every 4 minutes, one participant will start during your wave.
RULES & MOVEMENT STANDARDS
Event Format
The event consists of 8 stations performed in sequence. Each station is completed for 2 minutes, followed by 2 minutes to rest and rotate. Total event duration is 30 minutes. All participants must complete every station.
Scoring
Scores are based on performance at each station using metres, repetitions, or completed lengths. Only fully completed work counts. Partial reps or incomplete lengths are not recorded.
This is an honesty-based event. Participants are responsible for recording their own scores immediately after each station. If you are unsure whether a rep meets the standard, it should not be counted.
Final results are determined using a points system based on placing at each station.
Divisions
Blue Track (Challenging)
Designed for experienced participants looking for a higher intensity challenge.
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Farmers Carry: 48 kg
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Reverse Lunges: 20 kg
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Sled Push: 102 kg
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Deadball Over Shoulder: 20 kg
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Wall Ball: 6 kg
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Burpee Box Jump
Green Track (Accessible)
Designed for beginners or those requiring a lower intensity option.
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Farmers Carry: 32 kg
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Step-Ups (alternating): 14 kg, 12-inch box
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Sled Push: 75 kg
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Deadball Over Shoulder: 15 kg
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Wall Ball: 3 kg
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Modified Burpee
Movement Standards
Row and Ski Erg
Score is total metres completed within the 2-minute time cap. Participants may adjust the machine as needed. Only the distance displayed at the end of the interval counts.
Sled Push
The sled must be pushed from behind for the entire length. A length is only counted when the entire sled crosses the line. Partial lengths do not count.
Deadball Over Shoulder
Each repetition begins with the ball on the ground. The ball must be lifted and pass clearly over one shoulder. The rep is counted once the ball lands on the opposite side.
Burpee Box Jump (Blue Track)
Each rep begins with a burpee, including contact with the ground. The participant must then get onto the box and demonstrate control at the top before stepping or jumping down.
Modified Burpee (Green Track)
Each rep begins by moving into a full plank position. The participant then returns to standing and performs a small jump at the top. Chest-to-ground contact is not required.
Farmers Carry
Weights must be carried in the hands for the full length. A length counts when both feet cross the line. If the weights are dropped, the participant must resume from the point where they were placed.
Reverse Lunges (Blue Track)
Each repetition requires the back knee to touch the ground, followed by a return to full standing. Legs must alternate each rep.
Step-Ups (Green Track)
Participants must face the box for all repetitions. Both feet must come onto the box, and full extension must be achieved at the top. Step down under control and alternate legs each rep.
Wall Ball
Each rep requires a full squat, followed by a throw to the target. The ball must hit the target for the rep to count. The participant must return to standing before beginning the next repetition.
Length and Line Standards
For movements involving distance, only fully completed lengths are counted. If time expires before a length is completed, it does not count.
Timing and Rotation
Work and rest periods are strictly controlled by the timer. Participants must stop immediately when time is called and rotate promptly during the rest period.
Safety
Participants should prioritise safe and controlled movement at all times. Stop immediately if you feel unwell or unable to continue safely. Be aware of others when moving between stations.
Conduct
Respect other participants and staff. Do not interfere with another person’s station or equipment. This is a community event — support those around you and enjoy the experience.
Final Note
Choose the appropriate division, move well, and record your results honestly.