Hour 1

Traditionally this is our "warm-up" hour. Choose 1, 2 or all 3 movements to complete a minimum of 500 reps in total with your team. You will work in a carrousel style fashion: 1 athlete is active while the other 5 are inactive.

The 3 new movements for every hour will be published in your dashboard just before the new hour starts.

Unless stated otherwise, all reps will be counted as 1 point. The Fallback Movement is Burpees which means 1 burpee always counts as 1 rep/point during the entire 24 hours.

If you want to win this competition we require that you can produce at least 15 minutes of unedited video footage for every hour of your team at work to verify rep count and movement standards. If you are the top team after 24 hours our Judges Team will contact you for that footage. At the end of each hour you will have 15 minutes to submit your score for that hour using the "submit score" button. Good luck!

• air squats

• sit-ups

• russian kettlebell swings 24/16

HOUR 10

• goblet lunge step with 12/8 kg kettlebell ( 1 step = 1 rep) backward or forward lunges are ok, no walking lunges

• dumbell power snatch 1 hand 10/15kg - 1 rep = 1 point

• ring support hold 5 seconds = 1 rep

HOUR 11

Let's move some MF weight!!!

• deadlift for weight - 1kg moved = 1 rep/point so if you deadlift 10 reps with 100kg your score is 1000 points/reps (for lbs convert your total amount of lbs moved to kg = score)

• ring row -> 1 rep = 1 point

• single unders - 3 single unders = 1 point/rep

HOUR 12

Almost halfway!

• rowing for meters - 5 meter = 1 point (YOU CAN ONLY USE 1 ROWING MACHINE PER TEAM!)

• burpees over the rower -> 1 rep = 3 point

• toes to rings -> 1 rep = 1 point

HOUR 13

• triple under -> 1 rep = 20 points/reps

• jerk (split or push both are allowed) 30/20 -> 1 rep = 2 points [for the jerk to count you MUST move your body under the bar, you can take the bar out of the rack if you want)

• strict chin-up (hands facing face) -> 1 rep = 1 point

HOUR 14

Let's SQUAT!

• back squat for weight - 1kg moved = 1 rep/point so if you squat 10 reps with 100kg your score is 1000 points/reps (for lbs convert your total amount of lbs moved to kg = score)

• T2B -> 1 rep = 1 point

• wall sit - 5 seconds = 1 point/rep (squat position as RX squat: top of the knee above crease of the hip, back against wall)

HOUR 15

• hang power clean 30/40 -> 1 rep = 1 point

• goblet squat 12/16 kg kettlebell -> 1 rep = 1 point

• handstand walk -> 1 meter travelled = 5 points

HOUR 16

• dead man hang - 5 seconds = 1 point/rep (just hang from the pull-up bar and count seconds)

• burpee box jump-overs 20"/24" -> 1 rep = 5 points

• double dumbell push press 2x 10/15kg -> 1 rep = 1 point

HOUR 17

• assault bike/Echo bike calories - 1 calorie = 2 points

• overhead plate walking lunge 10/5 kg plate -> 1 meter travelled = 1 point

• inverted burpee (HS against wall is okay) -> 1 rep = 10 points

Watch video of inverted burpee for instructions: hs can be freestanding or against wall

HOUR 18

• v-up

• 1-arm strict kb press 8/12 kg

• frog jump for distance 1 meter travelled = 1 rep/point

HOUR 19

• rowing for calories -> 1 calorie = 1 point (YOU CAN ONLY USE 1 ROWING MACHINE PER TEAM!)

• bar muscle-up -> 1 rep = 5 points/rep

• box step-up 20"/24΅ (full hip extension at the top!) -> 1 rep = 1 point

Hour 2

• push-up
• box step-up 24"/20"
• double under

Every rep equals 1 point

HOUR 20

• barbell sumo deadlift high pull 20/30 kg -> 1 rep = 1 point

• pistol squat -> 1 rep = 3 points

• hang power snatch with empty barbell (men's/women's) -> 1 rep = 1 point

HOUR 21

• running for distance - 1 meter = 1 rep (yes you can go outside!)
• ring dip - 1 rep = 3 points/reps
• mountain climber - left + right = 1 point/rep

HOUR 22

• Shoulder To Overhead with barbell for weight 30/20 kg (strict press, push press, push or split jerk all allowed) -> 1 rep = 1 point

• ring muscle-up - 1 rep = 6 points/reps

• sandbag squats 15/25 kg (no sandbag hold a plate 15/25 kg) -> 1 rep = 1 point [hold sb/plate any way you want]

HOUR 23

ALMOST THERE MIGHTY WARRIORS!

• american kettlebell swing 12/16 -> 1 rep = 1 point

• barbell lunge step 30/40 -> 1 step = 2 points

• hollow hold - 2 seconds hold = 1 point

HOUR 24

CONGRATULATIONS! YOU HAVE REACHED THE LAST HOUR. HOLD ON! ALMOST THERE!

• barbell squat clean 20/30 kg -> 1 rep = 1 point

• double dumbell devil press 2x 10/15 kg - 1 rep = 3 points

• snatch push press 20/15 -> 1 rep = 1 point

Click on movement for video! Good luck!

Make sure you submit your scores in time. You will have 30 minutes after the hour to submit your score, after that scoring will close.

HOUR 3

• double dumbell floor press 2x 10/15 kg (use 12/16kg kettlebells if no db are availible) 1 rep = 1 point

• jumping jack 3 reps = 1 point/rep

• walking lunge 1 meter travelled = 1 point/rep

HOUR 4

• barbell thruster 30/20 kg

• russian twist with kettlebell 12/8 kg -> left + right = 1 point/rep

• plank on hands - 10 seconds = 1 point/rep

HOUR 5

• suitcase walk with one 16/24kg kettlebell -> 3 meter travelled = 1 point/rep (move forward or backwards, both allowed)

• barbell power clean 40/30 kg - 1 rep = 1 point

• rope climb hold with hands and feet 5 seconds = 1 point/rep (jump in the rope and hold on!)

HOUR 6

• front squat for weight: 1kg moved equals 1 rep

• pull-up, kipping or butterfly -> 1 rep = 2 points/reps

• sandbag walk 25/15 kg (alternative to sb is carrying a 25kg/15kg plate or plates) 2 meter travelled = 1 points/reps

Sandbag walk: you are free to carry the sandbag any way you want as long as the sandbag is not touching the floor as you walk

HOUR 7

• barbell power snatch 30/20 kg -> 1 rep = 1 point

• box step-overs 20"/24" -> 1 rep = 1 point

• bicycle crunch - left + right = 1 point/rep

HOUR 8

• kettlebell halo 12/8 -> 1 rotation = 1 rep

• handstand push-up -> 1 rep = 3 points (strict or kipping, both are allowed)

• bear crawl -> 3 meter travelled = 1 rep/point

CLICK ON movements that are blue to see the instructional video

HOUR 9

• assault/Echo bike for meters -> 10 meters = 1 point/rep

• wall ball shot 9/6kg @RX height against wall -> 1 rep = 1 point

• bench press for weight -> 1kg moved = 1 rep (move as much weight as possible) -> 1 rep/point so if you bench 10 reps with 100kg your score is 1000 points/reps (for lbs convert your total amount of lbs moved to kg = score)

Compete safely, use a spotter!