10 - 20 Minutes on running clock

10 Minute Sustained Bike Sprint (Echo or Air Bike)

Score = Total Using Our Bike Calculator

The athlete will bike for 10 minutes for total calories.

Bike Standards:

• Echo bike or Air bike must be set using 10-minute timer countdown

• Score is total calories using our bike calculator (takes into account your weight to adjust caloric output)

20 - 30 Minutes on running clock

10 Min Rest Then Proceed Directly Into the Next Workout

0 - 5 Minutes on running clock

Within 5 Minutes, Establish 20 Rep Max Weighted Double Dumbbell Squat

Score = Weight of Both Dumbbells Combined

20 rep maximum means the maximum weight a person can lift for 20 consecutive repetitions. The athlete has unlimited attempts within 5 minutes to complete 20 continuous squats holding two dumbbells. If the athlete completes 20 squats and has more time left, the athlete can increase weight and try again.

Double Dumbbell Squat Standards:

• Start the first squat from full extension (knees locked out, hips open, chest tall)

• Squat full-depth with hip crease below the knee at the bottom then stand to full extension

• Athlete can hold dumbbells any way

• Must finish all 20 reps before 5 minutes on clock

• If athlete drops the dumbbells, the score will not count and the athlete must start back at 0.

• Athlete can hold offset dumbbells. Ex: Athlete holds one 10lb dumbbell and one 30lb dumbbell for a score of 40lbs.

5 - 10 Minutes on running clock

5 Min Rest Then Proceed Directly Into the Next Workout

30 - 40 Minutes on running clock

Within 10 Minutes, Establish 5 Rep Max Close-Grip Bench Press

Score = Heaviest Weight

5 rep maximum means the maximum amount of weight a person can lift for 5 unbroken repetitions. The athlete has unlimited attempts within 10 minutes to complete 5 continuous close-grip bench presses. If the athlete completes 5 close-grip bench presses and has more time left, the athlete can increase weight and try again.

Bench Press Standards:

• Athlete's pointer fingers have to be on the barbell knurling (where the rough part meets the smooth section at the center of the bar) at the start of and throughout the lift. 

• Bar must be taken from rack

• Start rep at top with full arm extension (elbows locked out)

• Bar must touch chest at bottom of rep and hit full extension at top of rep

• Athlete can take as many tries as possible to get 5 unbroken reps within 10 minutes

• Athlete cannot have help taking bar from rack

40 - 50 Minutes on running clock

10 Min Rest Then Proceed Directly Into the Next Workout

50 - 57 minutes on running clock

7 Minutes of Max Burpees over Line

Score = Total Reps

Burpee Standards:

• Must start standing at full extension

• Chest must touch ground at bottom of rep

• Must cross line (jumping or stepping) before starting second rep

• Can step back or jump back during burpee movement

• No part of the body can touch line - must be completely cleared

• Hips do not need to open up to full extension

• Line can include tape line, chalk line, barbell line, or PVC pipe