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THE WORKOUTS

3 Separate Workouts -  3 Separate Weekends

For the 2026 season only, the teams will be a combination of Elite and Open athletes.
1 Team =
4x Elite athletes
8x Open athletes

WORKOUT #1

The 1st workout of the season is a combination of muscular endurance and engine capacity. This is also the 1st time you will meet BOB so make sure you give him a good seeing to.

Register Your Team
Elite_1_Workout.MOV
MOVEMENT
WEIGHTS (OPEN / ELITE)
format

Curve Runner

N/A

YGIG

DB Single Devil Press

15/20 KG

10/15 KG

SYNCRO

C2 Bike

N/A

YGIG

DDB Burpee Step OVER 20" / 24''

12.5/17.5 KG

9/12.5 KG

YGIG

C2 Row

N/A

YGIG

RAMFIT Squats

20/30 KG

15/20 KG

SYNCRO

C2 Ski

N/A

YGIG

Plate Hold Dead Lunge

15/20 KG

10/15 KG

YGIG

BOB (Ball Over Bar)

30/40 KG

20/30 KG

YGIG

TIME : 6MIN ROUNDS / 2MIN REST BETWEEN

WORKOUT #2

Explosive power and muscular endurance is essential to these high rep functional movements. Communication on reps and efficient change overs will give you the edge.

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MOVEMENT
WEIGHTS (OPEN / ELITE)
FORMAT

DB Reverse Lunge & Press

9/12.5 KG

6/9 KG

SYNCRO

KB Dead Lifts

24/32 KG

16/24 KG

YGIG

DB Single Squat Press

12.5/17.5 KG

9/12.5 KG

YGIG

RAMFIT BURPEE

20/30 KG

10/20 KG

SYNCRO

KB SWINGS

24/32 KG

16/24 KG

YGIG

Plate up Forward Lunge

15/20 KG

10/15 KG

SYNCRO

RAMFIT Push Press

20/30 KG

15/20 KG

YGIG

BOBs

30/40 KG

20/30 KG

YGIG

TIME : 6m ROUNDS / 2MIN REST BETWEEN
Elite_2_Workout.MOV

WORKOUT #3

The last workout of the season is all about your engine. A max output full YGIG format that requires each pair to work to their strengths.

​

Register Your Team
MOvEMENT
FORMAT

Air Bike

YGIG

C2 Rower

YGIG

C2 Bike

YGIG

Curve Runner

YGIG

C2 Ski

YGIG

TIME : 6m ROUNDS / 2MIN REST BETWEEN
Elite_3_Workout.MOV
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