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THE IGNITE GAMES OFFICIAL WORKOUTS
These are the four qualifying events + the final championship workout that the top 5 gyms will battle through.
Each gym has 10 athletes total:
5 Women (compete first)
5 Men (compete immediately after)
All events use a relay format — athlete tags next athlete until all 5 women are done, then all 5 men complete their leg. Fastest total time wins each event.
EVENT 1 — BURN LINE
Thruster + Burpee Ladder
Reps per station:
15 Thrusters + 15 Burpees
12 + 12
9 + 9
6 + 6
3 + 3
Flow:
At each station, athlete completes both thrusters & burpees.
Between stations, athlete advances 10m forward.
After the final 3/3, athlete sprints across finish zone.
Tag next athlete.
Weights:
Women: 2 × 25 lb dumbbells
Men: 2 × 40 lb dumbbells
EVENT 2 — ENGINE ROOM
100m Sprint → Sandbag Strength → 100m Sprint
Per Athlete:
Sprint 100m
3 Rounds:
12 Sandbag Power Cleans
12 Overhead Sandbag Lunges (stationary)
Sprint 100m back
Tag next athlete
Weights:
Women: 40 lb sandbag
Men: 60 lb sandbag
EVENT 3 — POWER LADDER
DB Clean & Jerk Ladder + 200m Sprints
3 Total Rounds (Per Athlete):
4 DB Clean & Jerks → 200m Sprint
8 DB Clean & Jerks → 200m Sprint
12 DB Clean & Jerks → 200m Sprint
Tag next athlete
Weights:
Women: 2 × 25 lb dumbbells
Men: 2 × 40 lb dumbbells
EVENT 4 — FORWARD OPERATIONS
10-Athlete Dumbbell Advance Relay
All athletes start at the start line (0m).
Dumbbells begin at 10m.
Flow (Per Athlete):
Run from start line → dumbbells
20 DB Snatches (alternating)
20 Push-Ups
Carry dumbbells forward 10m
Sprint back to start line
Tag next athlete
Distance per athlete:
Athlete 1: DBs → 10m to 20m → sprint 10m back
Athlete 2: DBs → 20m to 30m → sprint 20m back
Athlete 3: DBs → 30m to 40m → sprint 30m back
Athlete 10: DBs → 100m → sprint 100m back through finish
Weights:
Women: 25 lb dumbbells
Men: 40 lb dumbbells
THE FINAL — THE INNERFIRE RELAY
Top 5 gyms qualify. Women complete Part A. Men complete Part B.
PART A — WOMEN
THE LUNGE GAUNTLET
Each female athlete completes:
Run from start line → 10m
Pick up 40 lb sandbag
Walking lunge to 50m (40m total)
10 Burpees Over Sandbag at 50m
Walking lunge back to 10m (40m)
10 Burpees Over Sandbag at 10m
Run 10m back to tag next athlete
All 5 women complete one full round.
PART B — MEN
THE FIRELINE CARRY
Each male athlete completes:
100m 60 lb Sandbag Carry (out)10 Sandbag Ground-to-Overhead10 Burpees Over Sandbag100m Sandbag Carry (back)Sandbag crosses start line → tag next athlete
The 5th man sprints across the finish to stop the clock.
THIS IS THE IGNITE GAMES
Five workouts.
Ten athletes.
One gym crowned Fittest Gym in the Bay Area.