(3 spots each)

• Muscle Hustle
• Power Pack
• Mighty Mates

(3 spots each)

• Glow Getters
• Peach Perfect
• Bloom & Burn

(3 spots each)

• Vibe Tribe
• Triple Treat
• Better Together

14 minutes

As a team you will start by completing 60 calories in a You-go-I-go format on the row-erg and the damper can be placed on any level.

This is where strategy comes in. You can do 10 calories and rotate or 20 calories and rotate.

After completing the 60 calories, reset the computer screen.

Two teammates start behind the line and in a synchronised movement do 50 alternating lunges.

Each lunge counts as 1 rep and back knee must touch the ground.

You can rotate as many as you like as long as two team mates are lunging at the same time.

Then back for 40 calories YGIG format, reset the computer screen.

30 synchronised burpees starting behind the line, jump forward and back.

Chest touch the floor and must be upright jumping forward and back.

We then do 20 Calories YGIG, reset the computer screen and then 10 synchronised sit-ups.

Completing all this will score your team 210 points.

If there is time left, you start again with 60-calorie rows.

Once time expires, add up total of calories and reps for total.

14 minutes

Each team will start on the Kettlebells.

As a team you will have 3 minutes to warm up and find a weight that all 3 of you can manage.

Once you found that weight, all 3 members must use the same weight.

Straight into 6 minutes of Kettlebell squats for reps.

You can rotate as many times as you want in the 6 minutes.

The goal is to do as many reps in total. Once the 6 minutes is done a new timer of 5 minutes will start.

One team member rests, another is on the bike erg going for as many calories (damper any settings) and the other team mate does Y-bell box step overs for total 100 reps as a team, with both feet needing to be on the floor after each step over.

You can rotate as you like, do NOT reset the computer screen on the bike, cause if your team finishes the 100 reps step over, the time that's left is a bonus for as many calories.

If your team decides on regular race, ladies will use two small Y-bells and men two medium.

If your team chooses elite race, ladies will use two medium Y-bells and men will use two large.

If you choose regular every team mate must only use regular weights, same goes for elite.

Total score is your team max Kettlebell reps, and total box step overs (if you managed to do 100 step overs, then all calories on the bike will also be included as a bonus, but only if 100 reps are achieved)

14 minutes

In a relay form one team member will do 3 exercises while the other two rests.

Once all 3 exercises are completed,you tag your next partner and completing the same 3 exercises before tagging the final partner.

Once all three team mates have completed the exercises, that completes one round as a team.

Four rounds in total is the aim as a team.

If there is still time left after completing all 4 rounds,then starting from zero on the computer screan, as a team you get as many calories on the ski erg.

Here there will also be options for regular weights or elite weights.

Only use the weights your team is competing under.

Score is total reps you completed and if your team completed 4 rounds then also add the bonus calories from the ski-erg

Exercise 1: 8 reps of dumbells hang clean and push press ( regular weights ladies 6kg and men 10kg. elite weights ladies 12.5kg and men 17.5kg)

Exercise 2: 6 calories on the ski-erg. Damper any setting and reset the computer after completing the target.

Exercise 3: 4 dumbell devil press by doing two reps on one side and then two on the other side (regular weights ladies 6 kg and men 10kg. elite weights ladies 12.5kg and men 17.5kg)