2025 Workouts
***NOTE: All necessary workout equipment will be provided on competition day. Personal equipment is not permitted.***
Workout 1- Rowing Pains
In groups of three, teams will perform as many reps as possible in 12 minutes of:
Row for Calories
Partner Sit-Ups
Format:
Two Groups of any three (3) athletes
Score:
Score 1 – Total Calories Completed
Score 2 – Total Number of Partner Situps Completed
Workout Flow:
Teams will be broken into two groups of three – Group A and Group B working and resting in 2 minute windows.
On the call of 3..2..1..GO! Group A will begin working with one athlete on the rower, and two athletes performing partner situps. At the 2 minute mark groups will switch and then Group B will perform the same.
Groups will continue alternating every 2 minutes until 6 total rotations are complete. Each group having performed 3 work intervals.
Groups must remain the same for the duration of the workout, however athletes within groups may switch exercises at anytime desired.
Workout 2-Leg Day Parade
In groups of two, teams will perform as many reps as possible in 12 minutes of:
60 Skips
20 Yard Walking Lunge
20 Box Overs
20 Yard Sprint
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 with either athlete completing 60 Skips total between them both. Skipping ropes will be provided.
Once the 60 Skips are complete both athletes in Pair A will then lunge together 20 yards to the box. The trailing knee must touch the ground for each lunge step.
Once both athletes in Pair A have completed the lunges they will then complete 20 Box Overs. Athletes may alternate as desired and can step and/or jump over the box as long as both feet make contact with the top of the box during each rep.
Once the 20th Box Over rep is complete both athletes in Pair A will run back to tag Pair B to begin their work which begins with the 60 Skips.
Teams will continue rotating through Pairs A -> B -> C until time is called.
Workout 3- Burpees or Bust
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 all athletes’ chests’ touching the ground at the same time while being perpendicular to their designated line. Then all athletes can stand or jump back to standing, and step or jump over the line, turn around and begin performing their next repetition.
All athletes’ chests’ must be touching the ground at the same time for each rep to count.
Athletes will perform burpees together. At the 2 minute mark and every minute there after one athlete will ‘drop-off’ the burpee chain with the remainder of the athletes completing burpees until the 7 minute mark is reached.
Workout 4- Beep Test
Two individuals from each teams will perform:
The Beep Test
Format:
Two representative from each team.
Score:
Score 1 – Sum of both athletes’ Beep Test Scores
Workout Flow:
In accordance with the prerecorded test track athletes will begin completing 20 meter segments back and forth in sync with timed 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. The beeps get faster, requiring quicker runs at each level.
A warning will be given if a participant misses a line before the beep. However two consecutive warnings will end the test. The final score reflects the level and number of shuttles completed.
