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SPRINGFIELD COLLEGE WOMEN S
SOCCER
Iron Cup Championship Challenge
Rules
•
Captains will start and end the time
•
You MUST move as a team. This means that if one person is trying to
finish an exercise, everyone has wait for them to be done to move on.
•
YOU CAN PICK UP REPS FOR TEAMMATES
•
If someone is having a hard time finishing, teammates who have finished
their reps and pick up reps for that person. For example, if the exercise
is 100 push-ups and I ve finished my 100 and I m waiting for a few of
my teammates, I will say their name and tell them how many I m giving
(say it s 10). Then I would complete those reps (10 reps) and that ll give
that person 10 less reps to do. This will help your team move faster
through the challenge too
•
Do NOT quit!
•
Help each other through this challenge. Encourage each other and push
each other. This is YOUR team. These are YOUR sisters. 100 strong is 1
•
Captains stop the time as soon as the last person is finished with the
last exercise.
•
Team with the fastest time will win the Iron Cup Championship
Challenge!
Non-Injury:
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•
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•
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•
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•
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Rocket Jumps x50
Bear Crawl x50yd
Body Weight Squats (Thighs to Parallel) x100
Leg Raises x100
10yd Sprint + 10e High Knees x10
o Complete One 10yd Sprint + 10e High Knees = 1 Rep
Lateral Jumps x50e
Push-Ups x100
Walking Lunges x50e
Pocket Plank x50e
10yd Back Pedal + 10e Mountain Climbers x10
o Complete One 10yd Back Pedal + 10e Mountain Climber = 1 Rep
Burpee (No Push-Up) x50
Y s, T s, W s x20e
SL RDL x20e
Sit-Ups (Elbows to Knees) x100
10yd Sprint + 5 Hand-Walkouts x10
o Complete One 10yd Sprint + 5 Hand-Walkouts = 1 Rep
Forward/Backward Jumps x50e
Plank Up-Downs x25e
SPRINGFIELD COLLEGE WOMEN S
SOCCER
•
•
•
•
Glute Bridges x100
Toe Touches x100
10yd Lateral Shuffle + 10 Plank Jacks x10
o Complete One 10yd Lateral Shuffle + 10 Plank Jacks = 1 Rep
Hollow Hold Finisher x1:30
Lower Body Injury:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
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Explosive Wall Push-Offs x50
Pocket Plank x50e
Backpack OH Press x100
Plank Reaches x50e
Seated Towel Slams x50
Y s, T s, W s x20e
Push-Ups x100
SL V-Upx50e
Seated Side to Side Towel Slam x25e
Plank Up Downs x25e
Y s, T s, W s x20e
Sit-Ups (Elbows to Knees) x100
SA Banded Rows x50e OR SA Laundry Detergent Rows x100e
Plank Out, Out, In, In x50
Backpack Floor Press x100
Seated Field Goals x50
Hollow Hold Finisher x1:30
Scoring
st
1 place = 250 Points
nd
2
place = 150 Points
rd
3 place = 90 Points
th
4 place = 80 Points
** The captain from each team must send Coach Terrie the team s
time by 9pm on Friday**
SOCCER
Iron Cup Championship Challenge
Rules
•
Captains will start and end the time
•
You MUST move as a team. This means that if one person is trying to
finish an exercise, everyone has wait for them to be done to move on.
•
YOU CAN PICK UP REPS FOR TEAMMATES
•
If someone is having a hard time finishing, teammates who have finished
their reps and pick up reps for that person. For example, if the exercise
is 100 push-ups and I ve finished my 100 and I m waiting for a few of
my teammates, I will say their name and tell them how many I m giving
(say it s 10). Then I would complete those reps (10 reps) and that ll give
that person 10 less reps to do. This will help your team move faster
through the challenge too
•
Do NOT quit!
•
Help each other through this challenge. Encourage each other and push
each other. This is YOUR team. These are YOUR sisters. 100 strong is 1
•
Captains stop the time as soon as the last person is finished with the
last exercise.
•
Team with the fastest time will win the Iron Cup Championship
Challenge!
Non-Injury:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Rocket Jumps x50
Bear Crawl x50yd
Body Weight Squats (Thighs to Parallel) x100
Leg Raises x100
10yd Sprint + 10e High Knees x10
o Complete One 10yd Sprint + 10e High Knees = 1 Rep
Lateral Jumps x50e
Push-Ups x100
Walking Lunges x50e
Pocket Plank x50e
10yd Back Pedal + 10e Mountain Climbers x10
o Complete One 10yd Back Pedal + 10e Mountain Climber = 1 Rep
Burpee (No Push-Up) x50
Y s, T s, W s x20e
SL RDL x20e
Sit-Ups (Elbows to Knees) x100
10yd Sprint + 5 Hand-Walkouts x10
o Complete One 10yd Sprint + 5 Hand-Walkouts = 1 Rep
Forward/Backward Jumps x50e
Plank Up-Downs x25e
SPRINGFIELD COLLEGE WOMEN S
SOCCER
•
•
•
•
Glute Bridges x100
Toe Touches x100
10yd Lateral Shuffle + 10 Plank Jacks x10
o Complete One 10yd Lateral Shuffle + 10 Plank Jacks = 1 Rep
Hollow Hold Finisher x1:30
Lower Body Injury:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Explosive Wall Push-Offs x50
Pocket Plank x50e
Backpack OH Press x100
Plank Reaches x50e
Seated Towel Slams x50
Y s, T s, W s x20e
Push-Ups x100
SL V-Upx50e
Seated Side to Side Towel Slam x25e
Plank Up Downs x25e
Y s, T s, W s x20e
Sit-Ups (Elbows to Knees) x100
SA Banded Rows x50e OR SA Laundry Detergent Rows x100e
Plank Out, Out, In, In x50
Backpack Floor Press x100
Seated Field Goals x50
Hollow Hold Finisher x1:30
Scoring
st
1 place = 250 Points
nd
2
place = 150 Points
rd
3 place = 90 Points
th
4 place = 80 Points
** The captain from each team must send Coach Terrie the team s
time by 9pm on Friday**