FEB 10, 2016 WAWA: Pyramid Relays

Tough week in Charlotte.  Our hometown Panthers football team came up short in the Super Bowl.  We’re all crushed, I’m certain.

But, as much as that stinks, let’s put it behind us now…and no better way than a tough workout that includes some friendly relay competition!

This will be fun.  

WORKOUT TIME:  5:30 am

WORKOUT LOCATION:  The Cornwell Center (basketball court)


-Light warm up

-5 laps around the upstairs track court

-10 minutes explanation and practice on the respective relay stations.  These stations include:

  • Deadlifts
  • Dumbbell Squats
  • One Armed Dumbbell Presses
  • Burpees
  • Regular Pushups
  • BOSU Ball Dumbbell Bicep Curl to Overhead Press


I will divide the group into 2 or 3 teams depending on number of participants.  Stations will be set up between basketball baselines; each team will have their own set of stations.  Starting on the baseline, first person on each team will start completing 15 repetitions of exercises at each station.  One an individual reaches the opposite baseline, he/she will sprint back tagging the next person in line.

The next person will do the same stations, but drop the number of repetitions to 14.

Next person does 13 reps….etc.  Final person will execute one repetition of each station.



Similar format however this time we’re seeing which team can do the most number of repetitions at each station.

First person on each team goes to the first station and does AMRAP (“as many reps as possible”).  One person from each team will record the number of reps at each station, writing them on the card next to the station.  Just as before, individuals will sprint back to the starting base line after completing all stations.

Everyone on the team must complete AMRAP including the recorder!

We’ll subtract the number of seconds between the team that finishes first with all participants from the subsequent team.  Example:  Team B finished 30 seconds behind Team A.  Team A has a total of 930 reps; Team B has 980 reps.  Subtract 30 seconds “points” from their score to adjust as 950 points.  Team B actually finishes in first place even though they didn’t have the fastest time!


If we have time, we’ll repeat the rules for COMPETITION 1 but we’ll adjust the number of reps in the Pyramid based on time.

Oh….and to make things fun, all three COMPETITIONS will have a “low crawl” portion at the beginning of each lane!


Mike Lenhart


Mike Lenhart:  Devotional Message:  “The Super Bowl and Casting Stones” (John, chapter 7)