Autumn Workouts 25
Level One
Row & Plate Movements
🔹 70 Calories on the Rower
Then straight into:
🔸 14 Plate Ground to Overheads
🔸 14 Plate Box Step Overs (20” box)
🔸 14 Burpees to Plate
Level Two (New for 2025)
70m Tank Push & Drag
Solo athlete completes 35m tank push / 35 tank drag Teams completes 35m tank push each/ 35m tank drag
Level Three
70 Calorie Ski Erg and Burpee Broad Jumps
70 calories SKI ERG split into 7 rounds:
🔸 10 calories on the Ski Erg
🔸 5m Burpee Broad Jump
🔸 5m Sprint to Erg
Solo all rounds / teams split the rounds YGIG (You go I go)
Level Four
70 Metre Sandbag Lunge
Solo 70m/ Teams each athlete completes 70m each
Male 30kg sandbag / Female 20kg sandbag
Level Five
70 Calories on the bike ERG
Solo all calories/ team split 35/35
70m Double Kettlebell Farmer Carry
Solo complete 70m carry/ teams each athlete completes 70m carry
Male KG 2 x 24kg/ Female 2 x 16kg
Level Six
70 Single Arm Dumbbell Devil's Press
Solo all rounds/ teams complete 7 round x 10 devils press
Male DB 22.5kg / Female DB 15kg
Level Seven
70 Metre Tractor Tyre Flip
Solo flip 70m/ teams you go I go flips 70m
Male tyre 80-100kg / Female tyre 60-80kg
Spring Workout 26
Level One
70 Calories on the rower
Solo all calories/ team split 35/35
14 D-Ball Over the Shoulder
Solo 14 reps/ team complete 14 reps each
Male 25kg / Female 15kg
7 D-Ball Box Step Overs
Solo 7 reps/ team completes 7 reps each
Level Two
70 Wall Balls to Target
7 Rounds with 70m sprint
Solo all rounds/ team split rounds
Male 9kg / Female 6kg
Level Three
70 Calorie Ski Erg and Burpee Broad Jumps
70 calories SKI ERG split into 7 rounds:
🔸 10 calories on the Ski Erg
🔸 5m Burpee Broad Jump
🔸 5m Sprint to Erg
Solo all rounds / teams split the rounds YGIG (You go I go)
Level Four
70 Metre Sandbag Lunge
Solo 70m/ Teams each athlete completes 70m each
Male 30kg sandbag / Female 20kg sandbag
Level Five
70 Calories on the bike ERG
Solo all calories/ team split 35/35
70m Kettlebell Farmer Carry
Solo complete 70m carry/ teams each athlete completes 70m carry
Male KG 2 x 24kg/ Female 2 x 16kg
Level Six
70 Single Dumbbell Devil's Press
Split into 7 rounds:
10 devil's press
Move 10m with the dumbbell
Solo all rounds/ teams split rounds
Male DB 22.5kg/ Female DB 15kg
Level Seven
70 Metre Tractor Tyre Flip
Solo flip 70m/ teams you go I go flips 70m
Male tyre 80-100kg / Female tyre 60-80kg
FAQ
Frequently Asked Questions
If you have any other questions, please email us.