The District Games

Workout 2: Double Trouble Part A

Time Cap: 12 Minutes 

Team Format: Mixed 4s (2 Males, 2 Females), working in two sub-teams of 2 

Scoring: 

Part A: Max Row Distance (meters) 

Part B: Total Combined Rounds + Reps Completed  

Workout Flow: 

• Team splits into Sub-Team 1 and Sub-Team 2. 
• Sub-Team 1 begins on the rower for max distance (partners may switch as desired). 
• Sub-Team 2 completes 2 rounds of the following synchronised workout, then swaps with Sub-Team 1. 
• Sub-Teams continue alternating every 2 rounds until the 12-minute cap. 
• Dumbbell Weight: 1 x 15kg For Males 1 x 10kg For Females.

Sub-Team 2 Workout: 

2 Rounds (synchronised): 

10m Synchronised Goblet Lunge Walk 

15 Synchronised Butterfly Sit-Ups / D-Sits 

10 Synchronised Dumbbell Snatches 

Workout 2: Double Trouble Part A

Time Cap: 12 Minutes 

Team Format: Mixed 4s (2 Males, 2 Females), working in two sub-teams of 2 

Scoring: 

Part A: Max Row Distance (meters) 

Part B: Total Combined Rounds + Reps Completed  

Workout Flow: 

• Team splits into Sub-Team 1 and Sub-Team 2. 
• Sub-Team 1 begins on the rower for max distance (partners may switch as desired). 
• Sub-Team 2 completes 2 rounds of the following synchronised workout, then swaps with Sub-Team 1. 
• Sub-Teams continue alternating every 2 rounds until the 12-minute cap. 
• Dumbbell Weight: 1 x 15kg For Males 1 x 10kg For Females.

Sub-Team 2 Workout: 

2 Rounds (synchronised): 

10m Synchronised Goblet Lunge Walk 

15 Synchronised Butterfly Sit-Ups / D-Sits 

10 Synchronised Dumbbell Snatches 

Workout 4: DUST MARCH

Time Cap: 9 Minutes 

Team Format: Mixed Teams of 4 (2 Male / 2 Female) 

Score: 

Everyday: Max Calories on Air Bike 

BOTH DUST MARCH & SUPERWORM ARE FLOATING WORKOUTS, YOU WILL NOT BE GIVEN A DESIGNATED TIME SLOT. YOU WILL BOOK IN THESE WORKOUTS ON THE DAY WHEN YOU FIRST ARRIVE AND PLAN IT IN AROUND YOUR OTHER 3 WORKOUTS.  

EVERYDAY Division 

Workout Flow: 

Complete the following for time (with remaining time used for Air Bike): 

Sandbag Weight:  

Females 20kg 

Males 40kg 

22 Synchronized Team Burpees (All 4 athletes) 

22 Sandbag Cleans (YGIG Pairs – 1 Male + 1 Female per pair) 

18 Synchronized Team Burpees 

18 Sandbag Squats (YGIG Pairs – same format) 

14 Synchronized Team Burpees 

140m Sandbag Carry (YGIG Pairs – same format) 

Then: Max Calories on the Air Bike in remaining time 

Workout 1: The Lift 

Category: Strength 

Movement: 2 Cleans + 2 Front Squats (Barbell Complex) 

Team Composition: 2 Males, 2 Females 

Time Cap: 15 Minutes 

Score: Combined total weight lifted across all 4 athletes in kg 

Workout 1: The Lift 

Category: Strength 

Movement: 3 Rep Max Front Squat  

Team Composition: 2 Males, 2 Females 

Time Cap: 15 Minutes 

Score: Combined total weight lifted across all 4 athletes in kg 

Workout 3: SOLAR SPRINT 

Time Cap: 15 Minutes 

Format: E3MOM (Every 3 Minutes On the Minute) 

Team of 4: (Mixed: 2 Male / 2 Female) 

Workout Flow: 

• Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00), the entire team completes a 200m run. 
• After returning from the run, the team uses the remaining time within each 3-minute window to accumulate max combined distance on the SkiErg and C2 Bike. 
• This continues until the 15:00 time cap (5 total 3-minute intervals). 

Scoring: Total Combined Distance (meters) from SkiErg + Bike after 15 minutes. 

Workout 4: SUPERWORM 

Time Cap: 9 Minutes 

Team Format: Mixed Teams of 4 (2 Male / 2 Female) 

Score: 

Intermediate: Max Worm Thrusters 

BOTH DUST MARCH & SUPERWORM ARE FLOATING WORKOUTS, YOU WILL NOT BE GIVEN A DESIGNATED TIME SLOT. YOU WILL BOOK IN THESE WORKOUTS ON THE DAY WHEN YOU FIRST ARRIVE AND PLAN IT IN AROUND YOUR OTHER 3 WORKOUTS.  

Workout Flow: 

Complete the following with 4-Person Worm (120kg): 

18 Team Synchronized Burpees Over the Worm 

18 Worm Cleans 

15 Team Synchronized Burpees Over the Worm 

15 Worm Squats 

12 Team Synchronized Burpees Over the Worm 

12 Worm Shoulder-to-Overhead (STOH) 

Then: Max Worm Thrusters in Remaining Time