2021 Summer Decathlon

In celebration of the 2020 Summer Olympics, we are rolling out the 1st ever Summer Decathlon, a training event that celebrates strength, endurance and the spirit of competition and winning.

IMPORTANT: Please read this warning and consult your physician before starting this or any exercise or diet program.

What is a Decathlon?
Decathlon is an Olympic sporting event combining 10 track and field sports that are completed over 2 days. These sporting events are: 100-meter sprint, discus throw, pole vault, javelin throw, 400-meter dash, 100-meter hurdle, long jump, shot put, high jump, 1,500-meter track. Due to the significant differences between these sporting events, Decathlon athletes must posses an impressive array of strength, endurance and technical skills in order to qualify and compete in a Decathlon.

What are the 10 Events of the Summer Decathlon?

• Event 1: ¼ mile run + 25 Dumbbell Lunges   (DB Weight- TBW*: W**20% / M30%)
• Event 2: ¼ mile run + 20 Plyo box Jumps (or) Step Overs
• Event 3: ¼ mile run + 25 Medicine ball Set Ups   (MB Weight: W 10lbs / M 14lbs)
• Event 4: ¼ mile run + 25 Lat Pull Downs   (Machine weight- TBW: W30% / M50%)
• Event 5: ¼ mile run + 500-meter Row
• Event 6: ¼ mile run + 200-meter DB Farmer’s Walk   (DB Weight- TBW: W30% / M50%)
• Event 7: ¼ mile run + 25 Sandbag Over the Shoulders (SB Weight- W 30lbs / M 50lbs)
• Event 8: ¼ mile run + 25 Dumbbell Thrusters   (DB Weight- TBW*: W20% / M30%)
• Event 9: ¼ mile run + 25 Med Rows   (Machine weight- TBW: W30% / M50%)
• Event 10: ¼ mile run + 25 Burpees

*TBW: Percentage of Total Body Weight. For example, If you weigh 200lbs, then a 50% TBW target weight is 100 lbs. (50% of 200lbs).

**W: Women, M: Men

What are the rules?

• All events must be completed the same day.
• Events can be modified and substituted to fit your fitness level.
• If an event can not be substituted (lack of equipment or physical limitation) then repeat a different event.

There are 3 levels to complete the Summer Decathlon:

• Gold: Complete the events as prescribed above
• Silver: Instead of running, complete cardio of choice for 2 min
• Bronze: No running or preceding cardio

When can I start?
Monday 07/26/21 until Saturday 08/07/21

What are the awards?
Top 3 in each level: Bragging rights

What's Next?
Print below RAMfitness 2021 Summer Decathlon Chart and post your time when completed. Tag me with the hashtag #SummerDecathlon on your social media.

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Download RAMFITNESS 2021 Summer Decathlon