Can you complete the workout?
Workouts for Super 7 2026
Level One
Rower and Plates
70 calories rower then straight into 7 rounds of
🔸 10 plate grounds to overheads
🔸 10 Burpee to Plate
Teams split cals 35/35 + rounds 4/3
Plate weights: Male 25kg and Female 15kg
Level Two
70 Calorie Ski Erg and Burpee Box Overs
70 calories SKI ERG split into 7 rounds:
🔸 10 calories on the Ski Erg
🔸 10 burpee box overs
Solo all rounds / teams split 4/3
Level Three
70 Single Arm Dumbbell Devil's Press
Solo all rounds/ teams split 70 reps into 7 rounds x 10 devils press (Split Round 4/3)
Male DB 22.5kg / Female DB 15kg
Level Four
70 Burpee Broad Jump
Solo complete full distance/ teams complete 70m one behind the other
70m Shield Carry
Solo complete 70m carry/ teams each athlete completes 70m carry
Male KG 60kg/ Female 40kg
Level Five
70 Metre Sandbag Lunges and Sandbag Carry
Solo complete all distances. Teams each complete lunge and carry.
Male 30kg/ Female 20kg
Level Six
70 Calorie Bike ERG & 70m Farmers Carry
Solos complete all distance. Teams split calories 35/35 and then each complete 70m farmers carry.
Male DB 22.5kg / Female DB 15kg
Level Seven (New for 2026)
Tank Push & Drag
Solo 70m Tank Push / Pull
Teams each complete 70m push/ pull. Solo complete push/ pull.
Male 100kg/ Female 80kg
Event Layout
FAQ
Frequently Asked Questions
If you have any other questions, please email us.
Do women and men in mixed teams use the SAME weights?
When do athletes and teams need to submit their seeding workout?
What is the Seeding Workout for?
What is the Seeding Workout?
Is the Pre-Event Seeding Workout compulsory?