Workouts
Summer 2026
These three workouts are used for every match this season — regular season and playoffs. The same workouts run all season so your team can master them and improve week over week.
Workout 1
Core Burn
80 synchro toes-to-bar 60 synchro burpees to a target 120 synchro alternating lunges 3 athletes working at a time switch anytime Home team chooses the pull-up bars to be used for the workout, they will also be used as targets for the burpees Scoring: Time stops when at extension of the final synchro lunge.
Workout 2
Barbell Relay
Pair 1: 40 Synchro Deadlifts (155/105) 20 Synchro Shoulder-to-Overhead (115/75) Pair 2 40/30 Cal Row Performed as M/F pairs Pair 1: must complete all deadlifts before moving on to complete shoulder-to-overhead Pair 2: M complete 40 cal row, F complete 30 cal row. Both athletes must complete this work before switching. Once BOTH pairs are finished with their work, they switch and Pair 1 completes the row while Pair 2 completes the barbell work Scoring: Time stops once both pairs finish both stations.
Workout 3
Assembly Line
Each athlete completes in order: 400m Run 40 Pull-Ups 30/25 Cal Bike 20 Back Squats (135/95) Flow: Athlete 1 starts on run Once Athlete 1 finishes run → moves to pull-ups Athlete 2 enters run Continuous “conga line” flow One athlete per station at all times Rules: No passing Athletes must complete full station before advancing Barbell must be from floor Scoring: Time when Athlete 4 finishes back squats