As the so-called “sport of fitness” evolves, so to do the types of events we see in competition. The most innovative of these events are the team events. What constitutes the fittest team on earth? In the coming years, we will see many different tests and the definition will become clearer. Instead of diving into the finer points of team fitness, let’s take a look at the type of tests that have been used so far and see how we can use these types WODs in our group fitness classes regularly.

A note on the format: Each type of workout has a title then an example of it from an actual CrossFit event. Because many of these workouts are not geared to a general population, after a short blurb on how it works there is a section called “for class” where an example of a general population WOD is given. There is an infinite number of WODs that can be created for each type of event. Get creative based off of your population, dynamics and logistics.

Intervals

CrossFit Regionals Event 3 (2013) Teams of 6 (3 Men, 3 Women) Complete as many total reps in 7 minutes of: burpee muscle-ups

Each athlete must perform at least 3 reps each time they go.

Posing interval workouts as team workouts keeps athletes engaged during their rest periods and allows for cheerleading of the working athlete in a very beneficial fashion. If your goal is to mimic work:rest intervals such as 1:3 or 1:2 to maximize work output, make sure you assemble teams with athletes as close in ability levels as possible.

For class

Option 1: In teams of three, row 4500 meters. Break up the row into 500 meter pieces.

Option 2: 20 minute AMRAP, rotating rounds through a group of three athletes: five power cleans 185/135, 10 burpees, 20 double-unders. When structuring a team workout such as this one, consider making the teams based off of ability level. Evenly matched teams will have a 1:2 work:rest ratio, while lopsided teams may have a ratio closer to 1:3, which may be purposeful, put more weight on the quicker athletes bar; they won’t mind the rest! If the teams are evenly matched, your fittest teams will get more rounds and your less fit, less, but everyone gets the dose they need, so it’s perfect.

Chipper

CrossFit Regionals Team Event 4 (2011)

In teams of 4 complete for time: 250 Chest to bar pull-ups, 250 Kettlebell swings (24/16kg), 250 double-unders, 250 overhead squats (95/65lbs)

Break up the reps howsoever you desire. All pull-ups must be finished before moving onto the swings, etc.

A chipper works well in both evenly matched teams and lopsided ones. A team of four has to complete 200 pull-ups. In an evenly matched team everyone will do 50 reps, AND on a lopsided team the advanced athletes will pick up the slack of their less fit team members. Perfect! If there are strict volume requirements you would like your athletes to adhere to, simply mandate them.

For class

Fat “Angie”- in teams of three, complete 300 pull-ups, 300 push-ups, 300 sit ups, 300 air squats. Only one athlete may work at a time. This is a great way to get in the volume of Angie without all the intensity, ideally resulting in more quality repetitions. Setting up classic workouts in a team format can also help to push athletes who usually slack off when going solo. Remember, the time for this workout will not be Angie times three because many of the rest periods are now filled.

Follow the leader: reps

CrossFit Regionals Team Event 6 (2011)

6 athletes will complete for time:
Row 20 calories, 30 burpees, 30 two-arm dumbbell ground-to-overhead (45/35lb DBs), 30 toes to bar, 100 foot overhead walking lunge (45/25lb plate), 50-foot sprint

The second athlete begins the row as the first athlete starts the burpees. The athlete next in line may not start their next movement until the athlete ahead of them has finished it.

This format allows each athlete to complete their own chipper with someone breathing down their neck. How cool is that? If you place the faster athletes in the front of the pack, things will keep moving, if you put the slower athletes in the front they will be pushed. Both options are appropriate sometimes. Follow the Leader is also a great way to handle difficult logistics. Now sharing equipment is not only space saving, it’s the whole point!

For Class

Team “Filthy Fifty”- don’t move on to the next station until your team member in front of you has completed your next movement. This is a fun way to spice up an old standard and make your athletes do 50 burpees faster than anyone wants to.

Follow the leader: Time

CrossFit Games Team Event 2 (2010)

For reps: 1 minute max reps deadlift (264/173 lb.), rest 1 minute, 1 minute max reps pistols, rest 1 minute, 1 minute max calories row, Then: establish a 1RM shoulder-to-overhead for each athlete, in 12 minutes from the start of Event 2.

One athlete starts at the first station. In the second minute, they move on and next athlete starts. And so on. Early athletes have more time to do 1RM effort. Teams of six.

This is another logistical lifesaver that lets each athlete play to their own strengths. Have an idea how many reps of each movement you would like your fittest athletes to complete before assigning a time so you don’t say on game day, “I never meant for you to do 59 deadlifts in a row!”

For class

One minute work at each station, one round is one minute at each exercise, one minute rest between rounds: row, kettlebell swing, sit up, squat clean thruster 95/65, double under. If rest is treated as its own station, up to six athletes can share equipment.

Partner movements

CrossFit Regionals Team Event 1 (2012)

Included: Partner deadlifts 455/315
Consider using partner movements sparingly, as they can often be more of a headache than they’re worth. Simple movements like partner deadlifts or team sit-ups can be a fun way to change things up as long as they can be done safely.

Co-op

CrossFit Regionals Team Event 4 (2012)

For time:

Three women complete:
75 Back squats (95 lbs.), 50 pull-ups, 25 shoulder-to-overhead (95 lbs.), 75 front squats (65 lbs.), 50 pull-ups, 25 shoulder-to-overhead (65 lbs.), 75 overhead squats (45 lbs.), 50 pull-ups, 25 shoulder-to-overhead (45 lbs.)

Three men complete:
75 Back squats (135 lbs.), 50 pull-ups, 25 shoulder-to-overhead (135 lbs.), 75 front squats (85 lbs.), 50 pull-ups, 25 shoulder-to-overhead (85 lbs.), 75 overhead squats (65 lbs.), 50 pull-ups, 25 shoulder to overhead (65 lbs.).

While the women are working through their chipper (breaking up the reps howsoever they choose), the men are holding the barbell up--acting as a rack. Vice versa once the women have completed their final set of shoulder to overhead.

Practicing a unique parameter such as the human rack is extremely important if you’re sending a team to an actual competition, but may be a little more than you want to bite off if you’re just running a regular ol’ class. If you have a fun group of knowledgeable athletes and wish to play up the strategy and teamwork aspect, then this could be a good way to do it. Warning: don’t let this one get silly or unsafe. You don’t want to get chewed up by trolls when you post a picture on Instagram of your athletes performing ridiculous pull-ups on a bar being held precariously by other athletes.

Ladder

CrossFit Regionals Team Event 5 (2012)

Snatch Ladder

In this event, teams work their way through a series of stations with progressively heavier barbells. Teammates will set a rotation and remain in order. At the call of "3-2-1 … Go!" the team will have 50 seconds, during which each member must snatch the barbell. After the 50 seconds are up, they will remain at that station for ten more seconds until the call of "rotate."

All of the teammates who successfully completed the lift within the 50 seconds may advance to the next platform. If an athlete does not make the lift in the 50-second window, they will not advance to the next station and will exit the floor while their teammates move on.

This can also be done with a single barbell, always ascending in weight - never descending. 7-minute time cap. (See: CrossFit Regionals Team Event 2 (2013))

Looking for a way to motivate your athletes to lift 10 more pounds on their deadlift than they think they can? Put it to them this way: pick it up for the sake of your team! Everyone gets to work at their own ability level with the added support of their friends in a team style ladder.

For class

Here is a strength ladder with a fun twist… Work up to a heavy set of three thrusters in a team style ladder. As soon as the final athlete has completed their heaviest set of thrusters, the team will swim 750 meters. Score is average thruster weight plus average swim time.

Save the princess

CrossFit Regionals Team Event 6 (2012)
Teams of 4 (2 Men, 2 Women)

For time

Men: 20 Muscle-ups while partner holds 225 pounds, 60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar, 100' Buddy and 100-pound dumbbell carry, 40 Box jumps, alternating on 24" box, 100' Buddy and 100-pound dumbbell carry, 2 Muscle-ups

Women: 20 Muscle-ups while partner holds 135 pounds, 60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar, 100' Buddy and 70-pound dumbbell carry, 40 Box jumps, alternating on 20" box, 100' Buddy and 70-pound dumbbell carry, 2 Muscle-ups

The golden rule of fitness: exercise for others the same way you would like others to exercise for you. Be very careful when planning a Save the Princess WOD. Make sure you know exactly how much you’re asking your athletes to do. A simple static hold can turn into a nightmare when the amount of work opposite it is too much to handle.

For class

In teams of two: run one mile with a 20/14 pound medicine ball (one athlete is always carrying it), perform 50 pull ups (the medicine ball must be in one hand overhead by the resting athlete), 100 partner medicine ball sit ups, 200 double-unders (the resting athlete must be in a plank with their feet on the medicine ball).

“Annie R U Okay?”

CrossFit Games Event: Stadium Workout (2009)

30 Wallballs (20lbs/14lbs), row 300m, 30 box jumps (24"), 30 kettlebell swings (24kg/16kg), 30 DB Push press / Push jerk (40lbs/25lb), 30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed 30 wallballs, they move on together as a team.

2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

4. There is a 20-minute cap on this workout.

Another great way to push the pace, this format also allows for rest where you would like it: if one athlete has to complete 30 burpees and another only six squat snatches 135/95, the snatching athlete will have built-in rest (if everything goes well). Another version of “Annie r u okay?” is called “Man Overboard.” In teams of five, one athlete rows 250 meters while the other athletes each perform ring dips, thrusters 95/65, double-unders, box jumps. The rower is the timekeeper: as soon as they finish their 250 meters, the athletes move to the next station. The athlete with the most reps on the team after three rounds wins. This makes the competition within the team instead of between teams.

For class

In teams of four, three rounds: 30 box jumps, 10 clean and jerks 95/65, 5 muscle ups, 10 atlas stones over bar. Athletes will start at different stations and cannot move on to the next movement until all athletes are ready to rotate. Score is total time for the team to complete three full rounds.

Do the work

CrossFit Games Team Event: North Pad Workout (2009)

3-rep Overhead Squat plus Max total pull-ups in 3 attempts

Rules:

1. Each team will have 20 minutes to record the above efforts for all four athletes.

2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.

3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.

4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20 minute time limit).

5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.

6. The team with the highest score wins.

Classic tests, hard work, with the accountability and drive of a team at your side. This is a brilliant way to keep the energy up and build relationships within your population. If you assign the teams, you can group up strangers and avoid the devil that cliques can be in a gym population.

For class

In 20 minutes, each member of a team of three athletes will establish a 1RM power snatch and perform three max effort sets of toes to bar. These are scored as separate events: total load of power snatch and average of all three athletes in their lowest set of toes to bar.

Relay

CrossFit Games Team Event: Girls (2011)

Each member of the team will complete one of the following as a relay.

Female member 1: "Elizabeth"
Female member 2: "Fran"
Female member 3: "Isabel"

Male member 1: "Grace"
Male Member 2: "Diane"
Male member 3: "Karen"

If you are nurturing a specific team, a relay can be a great way for each of your athletes to have to come clear about their weaknesses. Take for example the Girls relay displayed above: one of your athletes is pumped to end up with “Karen” but would be heartbroken to get “Isabel.” Don’t let your weaknesses get you down, take control of them and don’t be afraid.

For class

Athlete one completes 100 burpees, then athlete two performs three rounds of 10 deadlifts 185/135 and 15 wall balls 20/14, then athlete three completes five rounds of three bar muscle ups and 30 double-unders. Over the course of a month, each team will do the workout three times, switching responsibilities each time. In which iteration does your team do best? Worst?

Teamwork: Task & Odd Object

Task: CrossFit Games Team Event: Sandbag Move (2011)

For time: Move 15 sandbags (1,700 pound) 200 yards

There will be a six-log obstacle at the 50-yard line and a four-foot wall at the end. The sandbags must be moved from the start line, over the logs, and over the wall. Once all the sandbags are over the wall, they must be returned to their original position, passing over the wall and logs again.

Odd Object: CrossFit Games Team Event: Odd Object (2013)

For time: 120 handstand pushups with teammate held wall… 40 Worm (the odd object- a segmented log connected by lengths of rope) squat clean and jerks

For class

We will handle the last two as one because of their similarities and potential for awesomeness. If you watched the 2013 CrossFit Games, you surely remember the worm. That strange torture device annihilated teams who weren’t prepared for the unknowable and kept audiences entranced from start to finish. I encourage the team of programmers at your box to imagine a task or an object specific to your box’s personality, population, locale and/or circumstances, and then set it up as your own team benchmark. There’s an old jalopy sitting behind the barn where you run classes? In teams of three, complete 100 car deadlifts. There’s a terrifying hill running directly north from your box? In teams of four, complete a 30-minute AMRAP of hill sprints with the sandbag that also acts as your doorstop. For eternity the best scores and times can live on your Hall of Fame by the bathrooms, and athletes can look forward to the day that they get to try to beat “Team Housewives” (in teams of three, carry a full water cooler one mile) at the water cooler challenge

Team workouts can be a great way to add variety and build community at boxes big and small. Have a back-up plan when running them in classes as numbers and athletes don’t always match up perfectly. Encourage your athletes to get to know their teams and watch as your box becomes even more important in their lives because now they’re not surrounded by other members, their supported by friends.