Train To 'Find The Hero Within'
To help you prepare for the Find the Hero Within fitness challenge, we’ve created five specially designed workouts to build your Balance, Resilience, Agility, Velocity, and Endurance.
Whether you're aiming to push your limits or simply complete the challenge at your own pace, these workouts will help you develop the power, stamina, and technique needed for each element—from running and rowing to kettlebell swings, sandbag squats, and more. Train with the support of our expert team and fellow members, and give yourself the best chance to conquer the challenge and a chance to win one of our prizes!
Select your workout below.
Balance Resilience Agility Velocity Endurance
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Complete this series of exercises. Try to complete with minimal rest in between each exercise to challenge yourself.
- Single-leg DB deadlift. Select a weight that will challenge you. Stand on one leg, with DB in your opposite you. Stand on one leg, with DB in your opposite hand. Emphasize hinging at your hip, maintaining a neutral spine throughout the movement. Complete for 30 seconds then switch arms and legs. Repeat for 3 sets
- Tree pose: Stand on one leg and place the other foot on your inner thigh. Hold for 30 seconds, then switch legs. Repeat for 3 sets.
- Warrior III: Stand on one leg and extend the other leg behind you, parallel to the ground. Hold for 30 seconds, then switch legs. Repeat for 3 sets.
- Hold a plank position for as long as you can. Rest and mobilise for 1 minute. Repeat for 3 sets.
- Hold a side plank position for 30 seconds on each side. Repeat for 3 sets.
The repetitive nature of the workout challenges your mental focus and determination to push through fatigue. Choose a DB and KB weight that will challenge you.
3 rounds of below for time (as fast as you can)
- 10 Kettlebell Swings
- 20 Dumbbell Romanian Deadlifts
- 30 Kettlebell clean and press (15 left arm, 15 right arm)
- 40 Dumbbell Overhead Squats (20 left arm, 20
right arm)
Reps and Intervals. Work hard for 5 mins, get 1 minute rest in between. 4 times. 24 minute workout. You choose the weight and the pace.
- Set 1 – 10 DB Thrusters, 20 Air Squats, Run for the rest of the 5 minutes
Rest – 1 Minute
- Set 2 – 10 DB Renegade Rows, 20 alternate DB bicep curl, Row for the rest of the 5 minutes
Rest – 1 minute
- Set 3 – 10 DB Alternate Reverse Lunges, 20 alternate Cossack Lunges, Echo Bike for the rest of the 5 minutes
Rest – 1 minute
- Set 4 – 10 Med Ball Pullover Sit Ups, 20 Mountain
Climbers, Ski Erg for the rest of the 5 minutes.
Win A Captain America Trip To Berlin
Take on the challenge for your chance to win an action-packed trip to Berlin, inspired by Marvel Studios' Captain America: Brave New World! The winner will be chosen at random, and the more times you enter, the better your chances.
If you’re the lucky winner, you’ll test your spy skills at an interactive museum, race across the city in a thrilling mission, and experience the rush of indoor skydiving. Soak in stunning skyline views from Berlin’s tallest tower, explore cutting-edge VR tech, and round off your adventure with a superhero-worthy feast at an American-themed diner. With three nights of luxury accommodation, this is the ultimate high-octane getaway!
Find The Hero Within
1 Challenge,
7 Stations
- 400m Run
- 20 Russian KB Swings (Everyday 8kg | Advanced 16kg)
- 400m Ski Erg
- 20 Sandbag Squats (Everyday10kg | Advanced 20kg)
- 400m Row
- 20 DB Push Press (Everyday 6kg | Advanced 12kg)
- 800m Run