In 10 minutes, complete as many rounds and reps as possible of:

15 Air squats
10 Sit-ups
5 Burpees

Upload your score here when you’re done.

The deadline to complete this workout is 23:59 on Sunday 7th February.

Post an image or screenshot of your score and tag us and your teammates on Instagram #F50FC.

Movement Advice

This workout is similar to the one we completed in week 1. Despite the increased time of 10 minutes, you may find this one a little easier due to the decreasing rep scheme. Alternative movements for the squats and sit-ups can be found in the videos. A scaled alternative for Burpees would be to simply lie down on the floor then stand back up again. You can do this with or without the little jump at the end, depending on your ability. You can also substitute this movement for down ups, videos for which can be found near the bottom of this page. Please drop us a line if you need any help.

No matter which version of the movements you do, remember to move well! Don't cheat yourself by completing 'half reps' not going through the full range of motion. Advice on movement standards can be found in the videos above. Please remember to exercise safely and within your ability.

Scoring this Workout

Your score is the total number of reps you complete. Each movement squat, sit-up or burpees you complete is a rep. A completed round of 15 Air Squats, 10 Sit-ups and 5 Burpees and would equal 30 reps total. For example, you manage to complete 8 full rounds and 10 air squats into your 9th round within the 10-minute time cap, your score would be 250.

Keeping Count During Your Workout
We know it can be easy to lose count while you are exercising. One method for keeping track is by using counters such as pennies, pens, beads, pebbles, etc. Put your counters a pile and after you complete a round move a counter into another pile. At the end of your workout, count up all the items in your new pile, times that by 30, and just add on any additional reps you might have completed. You could also use a pen and paper and keep track using a tally, but this can take longer than the counter method.

Suggested Warm-up

30 secs Star Jump / Jumping Jacks (or walking jacks)
30 secs Down ups or Down ups with a step
30 secs Sit-ups
30 secs Air Squats
30 secs Rest

Repeat Twice

See what other Durham Alumni are up to on Strava

Past Workouts

Week 1 - Monday 11th Jan
Week 1 - Thursday 14th Jan
Week 2- Monday 18th Jan
Week 2 - Thursday 21st Jan
Week 3 - Monday 25th Jan
Week 3 - Thursday 28th Jan
Week 4 - Monday 1st Feb
Week 4 - Thursday 4th Feb
Week 5 - Monday 8th Feb
Week 5 - Thursday 11th Feb
Week 6 - Monday 15th Feb
Week 6 - Thursday 18th Feb


Special thanks to Team Durham, The Fitness Centre at Durham University and Owner and Head Coach Chris Mason at CrossFit Jacana Durham for supporting this event.