ONE TEAM ONE DREAM
30 reps (30 kg for Male Open/Doubles & Mixed; 15 reps at 20 kg for Female Open/Doubles) to build full-body strength, endurance, and bone density.
Sled Pull (50 m): 100 kg for Male Open/Doubles & Mixed, 50 kg for Female Open/Doubles over 50 m to develop leg drive, posterior-chain power, and cardiovascular strength.
30 reps at 60 cm (Male Open/Doubles & Mixed) and 30 reps at 50 cm (Female Open/Doubles) to improve explosiveness, agility, and coordination.
Tyre flips are a full-body functional exercise that build explosive strength, power, and endurance by engaging the legs, core, back, shoulders, and arms simultaneously. They also improve grip strength, coordination, and cardiovascular fitness, making them highly effective for athletic conditioning and fat loss.
Continuous burpee broad jumps over 50 m for all categories to boost full-body conditioning, stamina, and mental resilience.
20 kg for Male Open/Doubles & Mixed and 10 kg for Female Open/Doubles over 100 m to strengthen legs, hips, balance, and joint stability.
75 reps with 6 kg to a 9-ft target (Male Open/Doubles & Mixed) and 50 reps with 4 kg to an 8-ft target (Female Open/Doubles) to improve shoulder strength, core power, and aerobic capacity.
