MEN’s version:
Teams of 4 (or 5), five rounds. Each round starts with 300m run
• 10 rope climbs (5 ground-to-stand = 1)
• 50 ring dips (two on dip station = 1)
• 30 handstand push-ups or wall climbs
• 35 bench press, 135lb (two 95lb = 1)
• 60 pull-ups (muscle-up = 4; band assisted = ½)
On the runs, first one back starts work. The rest get in line as they return. One person works at a time. You can’t work again until everyone has gone through. First team to finish gets 5 points; second team gets 4; third team gets 3; fourth gets 2; last gets 1. Wait until all teams are done before starting the next round. Team with most points after five events wins.
WOMEN’s version:
Teams of 4 (or 3), six rounds. Each round starts with 300m run
• 9 rope climbs (5 ground-to-stand = 1)
• 40 dips (band assisted = ½)
• 40 back squats, 85lb
• 40 ghd sit-ups
• 40 pull-ups (band assisted = ½)
• 40 wallballs, 20lbs, 8′ target
Same rules … first team to finish gets 6 points, and on down to 1 point for 6th place.
I really liked that it was a team effort to get to the finish because it helped balance out the workout. Some were better at certain things than others so it helped those who weren’t skilled in a certain area. For example, dips…I can’t do a dip to save my life, so the others helped pick up the slack I left.
Very fun but tiring.
Really enjoyed this workout! I always love the team workouts as it helps to bring the classes together.
Glad ours went down to a tie breaker – it was epic having to do a minute of squats to decide the winner:)
I liked this workout as well. I wish we had enough time to finish it. I also appreciated the modifications for some of the skills. Great team effort.
This was a great team workout. A good amount of variety too. The runs were probably the hardest part. It was an anti-climax when we ran out of time and couldn’t complete it!
Great variety – enjoyed it! Teamwork!
I loved this workout so much! It was SO much fun! (Although the rope climbs were horrible..)
I love team workouts 😀 😀
I’m definitely a fan of the team workouts. The runs in this one were the hardest part.
I loved this work out. Those rope climbs were a lot harder than I had anticipated, especially doing them last.
Great tie breaker men!
Good range of workouts – and the run each time made it a tough workout!