EPA Fitness Battle 2025

Partners will complete the following in 15 minutes or under:

-800m Partner Run (200m out and back x 2)

-50 Calorie Echo Bike

-50 Calorie Row

-While the run must be done as a partnership, there is no work requirement for the Echo Bike or the Rower. Athletes may switch at any point, as long as all required calories get completed. 

-Male Advanced: As written above

-Female Advanced: 800m run, 42 cals for Echo Bike & Row

-Male Intermediate: 800m run, 40 cals for Echo Bike & Row

-Female Intermediate: 800m run, 32 cals for Echo Bike & Row

Part A will consist of one partner having 10 minutes to work up to a 2 Rep Max Back Squat.

The squat will only be credited when hips go below parallel and the athlete is able to stand the weight back up to full extension. 

Part B will consist of the second partner having 2 minutes to complete as many deadlifts as possible with partner 1's back squat weight. Deadlifts must show full extension at the top. Deadlifts can be completed as singles (You can release the bar and let it drop to the ground once you reach full extension. You do not need to ride it back down to the ground)

*There will be 1 minute between the back squat and the start of the deadlift to get situated*

Partner 2 will complete as many deadlifts as possible in 2 minutes with Partner 1 backsquat weight.

Reps will be credited when legs, hips and arms are at full extension. Athletes may "touch and go" reps or complete reps as singles, opting to drop the bar from standing height before starting the next rep. 

Partner 1 will complete a 100m pinch grip plate carry

Partner 2 will complete Echo Bike calories (10 for men, 8 for women) and then immediately go into burpees, completing as many as possible before partner 1 tags them out. 

Partner 2 will then go right into pinch grip plate carries while Partner 1 completes the Echo Bike and burpees. 

Continue to switch back and forth until the 10:00 minute time cap is reached. The workout is scored on number of burpees completed.

*You will not be allowed to run with the plates, walking only*

Male Advanced: 35lbs plates each hand / 10 cals Echo Bike

Female Advanced 25lbs plates each hand / 8 cals Echo Bike

Male Intermediate: 25lbs plates each hand / 10 cals Echo Bike

Female Intermediate: 15lbs plates each hand / 8 cals Echo Bike

Partner 1 will complete a 10 cal row and 1 wall walk. Partner 2 will rest. 

Partner 2 will complete a 10 cal row and 2 wall walks. Partner 1 will rest. 

Partner 1 will complete a 10 cal row and 3 wall walks. Partner 2 will rest.

Continue to switch back and forth, adding one wall walk each round until the 12:00 minute time cap is reached. 

Advanced: As written above

Intermediate: 10 cal row, modified wall walks

*Modified wall walks will look similiar to a wall walk in that you start in the same position and place you feet up on the wall. However, you will only have to walk your hand behind a tape line and then walk them back in front of the tape line before returning to your starting position*