Your Team’s Workout (create your own, or use the WLC Official Workout)

Created by Michael Stanwyck, Modified on Wed, 16 Nov, 2022 at 5:02 PM by Michael Stanwyck

One of the three criteria for determining your team’s winner will be his or her improvement in workout performance. As team leader, you have two options for choosing your team’s workout:

  1. Use the Official Whole Life Challenge workout.
  2. Create your own workout for your team: Since the competition in the WLC is only at the team level, the workout you choose does not have to be the same as the official workout being done by teams worldwide. It is important that the workout is the same for every member of your group.

Important: Any workout you choose MUST be measurable by one number only—a single score or a single time—for the Whole Life Challenge site to calculate improvements and winners.

AMRAPS (workouts that require “as many rounds as possible” within a given time frame) work best for logistics, but whatever workout you choose, consider how you will move a large group of people through the workout. What space and equipment requirements come up? Will your team members complete their workout in heats?

Workout Ideas

  • Any distance run, bike, swim, or row. Score is based on time.
  • With a 10-minute time cap, start with an 800m run, then complete: 1) 50 sit-ups, 2) 75 squats, 3) 100-pushups; and 4) as many burpees as possible in any remaining time. The score is the total number of all movements that occur after the run (e.g., if a team member completes the run and 39 situps, his score is 39. If he completes the entire workout, plus 8 burpees, his score is 233.)
  • As many rounds as possible in 9 minutes of 7 kettlebell swings (24/16), 7 burpees, and 50m run)
  • As many reps as possible in 12 minutes of 5 burpees, 10 situps, 15 squats.
  • As many rounds as possible in 12 minutes of: 1) burpees (starting with 3, then 6, then 9, then 12, etc.); 2) shuttle run (5m out and back, 10m out and back, 15m out and back).
  • Maximum number of push-ups in 2 minutes followed by maximum numbers of sit-ups in 2 minutes, followed by maximum number of squats in 2 minutes. The score is the total number of all movements.
  • Use the WLC Workout Matrix if you need more ideas!

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