SQUATWOLF GAMES

Flow

20 synchronized burpees

40 box jumps/step overs

60 wall balls

800m row

Athletes have 12 minutes to push their limits and accumulate as many reps as possible. This workout is built on teamwork, intensity, and reps.

Here’s how it works:

Start Line: Athletes begin at the rowing machine. At the countdown, they run to the start line and perform 20 synchronized burpees.

Box Jumps/Step Overs: Once burpees are completed, one athlete moves to the box for 40 box jumps or step overs. Teams can swap the working athlete at any time, but the swap must happen at the start line.

Wall Balls: After completing the box jumps, teams proceed to the wall ball target for 60 wall balls. Like before, swaps must occur at the start line.

Rowing: Finally, the team returns to the rower to complete 800m, breaking up the distance however they choose.

Once the round is complete, the cycle repeats until the 12 minutes are up. Points are earned for each rep and every 10m on the rower.

Flow 

Teams will create a unique flag inspired by SQUATWOLF, blending elements of strength, unity, and performance to symbolize their ethos. 

Here's how it works: 

Theme Exploration: Discuss how SQUATWOLF values of empowerment, fitness, and community resonate with your team. Select key elements to incorporate into your flag design. 

Concept Design: Sketch ideas using SQUATWOLF imagery like wolves and geometric patterns. Choose colors that match SQUATWOLF’s branding for a unified look. 

Crafting Your Flag: Paint your design on the fabric, using stencils for precision. Add decorative elements for texture and personal team touches like unique motifs or slogans. 

Final Presentation: Present your flag, explaining design choices, symbolism, and alignment with SQUATWOLF brand values. Highlight the creative process and team identity. 

Flow 

Game 1: 4 minutes 

2-minute break and swap opposition 

Game 2: 4 minutes 

Teams of 5 players compete in fast-paced dodgeball matches, aiming to eliminate opponents and score points. 

Here's how it works: 

Game Start: Five balls are placed along the centerline. Teams rush to collect balls at the whistle. 

Gameplay: Players throw balls to hit opponents and dodge incoming throws. Caught balls eliminate the thrower and allow a teammate to re-enter. 

Scoring: Winning a game earns 5 points. Each elimination player scores 1 point, and each catch scores an additional point. The cycle continues for two 4-minute games with a 2-minute break in between. 

Format: Athletes will navigate through a challenging obstacle course in pairs, focusing on precision and speed. Each pair carries water, striving to minimize spills as they traverse the course.

Task: Upon completing the course, athletes will empty their vessels into the team's main container. Quick transitions are essential as the next pair tags in to repeat the task.

Duration: Over a 12-minute period, teams aim to accumulate the highest possible water weight in their main container. Strategy in teamwork and efficient execution are key to victory!

Flow:

Start Line: All teams begin at their dumbbell stations.

At 3, 2, 1 Go: Two athletes grab a dumbbell each and head to the first station.

Station 1:

100 Synchro Goblet Squats

Squats are performed with a goblet hold.

Synchro is achieved at the top of the squat with full extension.

Working athletes can tag out with resting teammates as needed.

Station 2:

80 Synchro Hang Snatches

Synchro is achieved at the top of the snatch.

Reps do not need to alternate.

Station 3:

60 Synchro Thrusters

Complete all reps with synchro at the top position.

Finish Line:

Once all reps are complete, athletes carry their dumbbells back to the dumbbell station and place them down.

All five team members run together to the finish line.

Flow:

• Teams will complete a total of 3000m on the bike for time.
• This challenge runs simultaneously with Simplify to Amplify - Part 1.
• Athletes can swap on the bike as frequently as needed, ensuring consistent effort from the team.