For our first week, we will be completing the following workout:
In a 7 minute time window, complete as many rounds as possible of:
5 hand-release push-ups
10 sit-ups
15 air squats
Once you’ve completed the workout upload your score here. The deadline to submit a score for this workout is 23:59 on Sunday 17 January 2021.
Each individual movement you complete is a rep. Your score is the total amount of reps you complete. Just keep count in your head as you go, or keep a tally of the rounds completed. For example, if you manage to complete one full round before the time cap, your score would be 30.
Unsure of what to do check the video here. Or click the movements above for suggestions. The goal is to move safely and well, within your own ability! Don't forget to warm-up. Scroll to the bottom of the page for a simple workout warm-up.
Make a Team, play for Your College, or join the Durham Staff Team
To make the challenge a little more interesting, why not get your former classmates and friends together and make a team. Teams can be any size and teammates don't have to be from Durham! So why not get your family involved, then see how many points you can earn as a team. Just decide on a team name and make sure all your teammates put the name on their form when submitting scores.
Taking on the challenge solo? Then put your points towards your college. We will run a College Cup and Teams Cup simultaneously. Scores will be averaged to ensure small teams and colleges are not disadvantaged.
Tag us on Social Media
Did you get a great score, or achieve a new personal best? Take a picture of your workout, or screenshot your score and tag @durhamalumni in your stories on Instagram.
Getting Started
Before you start the workout we recommend you do a warm-up to get all your muscles ready to work. You can complete your own warm-up or you can complete the one below:
30 secs Star jumps/ Jumping Jacks
30 secs down ups
30 secs sit-ups
30 secs air squats
30 secs rest
Repeat twice
When you're ready to go, don't forget your 7-minute timer and don't forget to count your reps!
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.