The SAF Games

x 96

Any style of skipping you like… both feet or one at a time or make it fancy!!

CORE with standard rope
ALTERNATIVE with ‘ropeless’ rope

X 60

Arms fully extended at the top of the movement, slamming as hard as you can.

CORE 8kg

ALTERNATIVE 5kg

X 48

Hands to the ground by your feet, jump or step back and then jump or step in. Jump to complete to complete the burpee

CORE Chest touches the floor

ALTERNATIVE Return from plank position (no chest to floor)

x 60

Swing to shoulder height, elbows can be bent or straight, do not over extend the back

CORE 12kg

ALTERNATIVE 8kg

X 60

Start close to the box and land into a squat. Step back to the floor

CORE 30cm box

ALTERNATIVE 15cm box

X 48

Take leg to full extension before placing opposite foot on the box. Alternate starting leg.

CORE 10kg

ALTERNATIVE 5kg