In groups of three, teams will perform:

Buy In:
 Group A - ~60 yd wheelbarrow walk (around box and back)

This is completed once at the start of the workout by one group. This marks the start of the AMRAP.

As Many Rounds As Possible (AMRAP):

1. Row for Calories (1 athlete) (cals)
2. 30 Yard Sprint, 30 Partner Sit-ups, 30 Yard Sprint (2 athletes) (situps)

Format:
 Two Groups of any three (3) athletes

Score:
 Score 1 – Total Calories Completed
 Score 2 – Total Number of Partner Sit-ups Completed

Workout Flow:

Teams will be broken into two groups of three – Group A and Group B.

On the call of 3…2…1…GO, Group A will begin the workout by completing the wheelbarrow walk buy-in. Athletes may start in any position, provided they are behind the start line. Two athletes will perform the wheelbarrow walk to the box (30 yards), around it, and back to the start line (30 yards), while the third athlete may switch in at the halfway point (at the box), if desired.

Once the buy-in is complete, Group B will begin the AMRAP exercises, with one athlete rowing and two athletes completing the sprint–sit-up–sprint circuit.

At the 2-minute mark, groups will switch, and then Group A will perform the same. Groups will continue alternating every 2 minutes until 6 total rotations are complete, with each group completing 3 work intervals.

Groups must remain the same for the duration of the workout; however, athletes within groups may switch exercises at any time desired.

In groups of two, teams will perform as many reps as possible in 12 minutes of:

AMRAP:
 60 Yard Sprint (1)
 30 Skips (30)
 30 Yard Walking Lunge (1)
 20 Box Overs (10 each athlete) (20)
 30 Yard Sprint (back to start) (1)

Switch after each round – the skipping rope is the ‘baton’ and must be handed off ‘out of bounds’ on the sideline. Skipping ropes will be provided.

Format:
 Three Groups of any two (2) athletes

Score:
 Score 1 – Total Reps Completed

Workout Flow:

Teams will divide into three groups of 2 – Pair A, B & C. On the call of 3…2…1…GO, Pair A will begin the workout by both athletes completing a 60-yard sprint.

Once both athletes have fully crossed the 60-yard line, they must complete 30 skips total. Both athletes must reach the line before beginning skips. Skips can be divided between the athletes in any way.

Once completed, both athletes will lunge 30 yards to the far side of the box jump located in the middle of the circuit. The trailing knee must touch the ground on each rep, and the feet must be together at the top of each rep with the athlete standing tall.

Then, each athlete will take turns completing 10 box overs each (20 total). Athletes must complete their 10 reps consecutively before switching. Two feet must make contact on top of the box, and athletes must face the box at the beginning of each rep.

Finally, once both athletes have completed their box overs, they will sprint 30 yards back to the start to tag in the next pair by handing off their skipping rope to the next team waiting ‘out of bounds’ on the sideline.

Teams will continue rotating through Pairs A → B → C until time is called.

Teams will perform as many reps as possible in 7 minutes of:

Synchronized Line-Facing Burpees

Format:
 All 6 athletes

Score:
 Score 1 – Total Synchronized Burpee Reps Completed

Workout Flow:

All team athletes will begin this workout standing tall facing their designated line. On the call of 3…2…1…GO, all 6 team athletes will begin performing synchronized line-facing burpees.

A synchronized line-facing burpee begins with athletes lowering to the ground perpendicular to their designated line. For each rep to count, there must be a moment where all athletes’ chests are on the ground at the same time before any athlete stands.

Athletes may stand or jump to their feet, then step or jump over the line, turn around, and begin their next repetition.

Athletes will perform burpees together. At the 2-minute mark, and every minute thereafter, one athlete will drop off, with the remaining athletes continuing until the 7-minute time cap is reached.

Two individuals from each team will perform:

The Beep Test

Format:
 Two representatives from each team

Score:
 Score 1 – Sum of both athletes’ Beep Test scores

Workout Flow:

In accordance with the prerecorded test track, athletes will complete 20-meter shuttles back and forth in time with the audio beeps. The pace quickens as the test progresses.

Participants start with both feet behind the line and must reach the opposite line, with both feet crossing before the next beep. If they arrive early, they must wait for the next beep before turning back.

If a participant does not reach the line before the beep sounds, their test is over.

The final score reflects the level and number of shuttles completed.