Challenge: Can You Finish This Epic Big Game Workout?

The Big Game (the football game that shall not be named lest we get sued) borders on the religious: friends and family gathered, breaking bread — nachos, wings, pigs in a blanket — laid out like offerings, while our televisions glow with modern-day football gladiators, colliding, clawing, and battling their way to victory. 

To prep for this holiest of days, the Phorm Energy Training Camp Powered by REP brought athletes and eager challengers to their own battlefield, facing off in a relentless, full-throttle workout.

Do you have what it takes to tackle this hour-long sweat session? We'll guide you step by step — just grab your gear, bring the grit, and get ready to give it your all.

Phorm Energy Training Camp Powered by REP

Everyday competitors and elite pros came together — Demi Bagby, Brent Fikowski, Cooper DeJean, Ryan Kent, Mika Aidala, James Jackson, and so many more — to take on this high-intensity workout. Now it's your turn to get up off the couch and tackle it, too. 

Equipment You'll Need

Here's the equipment you'll need for this circuit workout. However, work with what you have (or buy new goodies, you deserve it), and get creative with how you tackle each block. For example, if you don't have a plyo box, step up on a sturdy weight bench. Or instead of a sandbag, carry dumbbells in a front rack or goblet hold.

• Sled and weight plates
• Strive™ Air Bike featuring VPR, a rower, and a ski erg
• Barbell and weight plates
• Yoga mat and pull-up bar
• Sandbag and plyo box
• Stop watch or clock
• Paper and pen to keep track of score
• Water (with electrolytes is you're smart!)

The Workout

60 minutes. Five stations. As many rounds as possible of cardio, HIIT, and strength movements. This is a partner workout, but it can easily be tackled alone.

Each station will challenge you in new ways, pushing you to see what you can do. Keep score of the number of reps you get through each round. This way, you can compare how you fare when you tackle this workout again.

Warm-Up - 5 minutes

Start off with a proper warm up encompassing at least 5 minutes of jogging and dynamic stretching to prep your body for the work to come. 

Gridiron Push - 8 minutes

Load up your weight sled with weights and get ready to push, driving the sled back and forth as many times as you can. The goal here is to challenge your endurance, so use a load that allows you to continue pushing throughout this round with minimal rest.

The goal is to tackle as many lengths — back and forth — as possible, so rest when you need to. If working with a partner, take turns pushing and pulling the sled, and use your down time to recover. If available, use a Theragun to help activate muscles and recover.

Sled-push/pull: 8 minutes on. Rest when needed.

Take 2 minutes to move to the next station...

Cardio Assault - 8 minutes

The Phorm and REP athletes used a rower, ski erg, and the Strive™ Air Bike featuring VPR™, but choose three cardio efforts you can complete and cycle through them. Spend 1 minute working, then rest for 1 minute. Repeat through all three cardio exercises, then finish it off by repeating the very first cardio work you did. When working with a partner, your partner tackles their cardio efforts while you rest and vice versa.

Bike: 1:00 ON/ 1:00 OFF

Row: 1:00 ON/ 1:00 OFF

Ski Erg: 1:00 ON/ 1:00 OFF

Bike: 1:00 ON/ 1:00 OFF

Take 2 minutes to move to the next station...

Barbell Blitz - 8 minutes

Load up your barbell with a weight you can continuously lift for a full minute of front-loaded squats. Endurance is the goal here, not a PR. After your minute of work, rest for a minute — and if working with a partner, your partner taps in to work while you recover. Repeat for 4 sets.

Take 2 minutes to move to the next station...

[Read More: How to Improve Your Squat]

Bodyweight Beatdown - 8 minutes

This round you'll cycle back and forth between burpees and pull-ups (or knee raises or a dead hang, depending on your fitness level) for 4 sets. There's no rest between sets, only active recovery on the mats.

Burpees: 1:00 ON

Pull-ups: 1:00 ON

Burpees: 1:00 ON

Pull-ups: 1:00 ON

Burpees: 1:00 ON

Pull-ups: 1:00 ON

Burpees: 1:00 ON

Pull-ups: 1:00 ON

Take 2 minutes to move to the next station...

Sandbag Gauntlet - 8 minutes

Load up with a 50lb, 75lb, or 100lb sandbag and get ready to step-up onto a plyo box. You'll tackle as many step-ups as possible with the sandbag hoisted onto your shoulder in 1 minute. Then rest for 1 minute — this is when your partner works if you're tackling this with someone else. Work through four sets in total.

Sandbag step-up: 1:00 ON/1:00 OFF for 4 rounds.

Cool Down - 5 minutes

That's a wrap! Take 5 minutes to slow things down and lower your heart right gradually. 

Takeaway

Congrats! You just complete an elite level workout that many of your favorite pro athletes and influencers tackled, too. That was an hour of hard work and determination, now be sure to fuel up to support your recovery and come back to this workout when you're ready to beat your previous score.

If you tackled this challenge, tag us on Instagram @repfitnessequipment with your sweaty selfie!