Well done everyone for making it half way through the 4 Week Workout Series! 2 down, the 3rd is underway as of today and it's time to announce the 4th & final! We will be announcing each workout 1 week in advance to give you a chance to prepare. Checkout workout 4 and full details about the 4 WWS here...

WORKOUT 2017-4

Complete 3 dead ball lifts, 3 burpees & 50 skips THEN complete 6 dead ball lifts, 6 burpees & 50 skips THEN complete 9 dead ball lifts, 9 burpees & 50 skips and continue to increase by 3 until 9 minutes expires.

  • 3 Dead Ball Lifts (30kg for men, 25kg for women)
  • 3 Burpees (with chest to ground and clap above head)
  • 50 Skips
  • ..increase by 3 dead ball lifts & burpees for 9 minutes.

Your score is the total number of combined dead ball lift & burpee reps completed with a 9 minute time cap. Skips don't contribute to your score. 

The 4 Week Workout Series involves 4 challenging workouts for you to complete during your personal training sessions - 1 workout each week for 4 weeks. You can use your results as your own fitness bench mark  or you can compare your results with other participants from all Drive Fitness locations to see how you stack up. You can even compare your results to your personal trainer. Your personal trainer will be completing the workout 1 week before you so you can use their score as a target if you'd like to try and beat them at their own game!

Everyone who trains at Drive Fitness is welcome to take part in the 4 Week Workout Series. It's not about winning but about taking on new challenges, having some fun and finding interesting ways to keep training exciting. If you're interested in participating let your trainer know so we can help you prepare.


  • Workouts will require a combination of strength, fitness & technique and are deliberately designed to be challenging.
  • Workouts will include a combination of exercises that you typically encounter in your personal training sessions, your trainer will help you prepare in advance so you can complete the workouts safely.
  • Workouts are to be completed during your personal training session within the scheduled week - 1 workout each week for the 4 week period.
  • Workouts will be announced 1 week in advance of the scheduled launch date and your trainer will help you prepare. 
  • Workouts are scalable so they can be made suitable for everyone to participate - It's not just about winning - take the challenge!
  • Each workout will be scored and the scores from all 4 workouts will be combined to find 1st, 2nd & 3rd for for men and women. Medals will be awarded to the top 3.


At the end of each week your overall place will become your score - 1 point for 1st place, 2 points for 2nd place, 3 points for 3rd place and so on. Tied scores will receive the same place (and score), missed workouts will be scored as last place (highest score possible). At the end of the 4 weeks your 4 scores for each of the 4 workouts will be added together to get your overall score. Lower your score the better!


Absolutely not! You can use the 4 week workout series as a way to mix up your training, bench mark your fitness improvements by repeating the workouts in 6-8 weeks time, to compete with other people within the Drive Fitness community or to try to beat your trainer at their own game! We encourage everyone to get involved and use it in a way that benefits you and your training.

If you would like more info about the Drive fitness 4 Week Workout Series have a chat with your trainer at your next session or give me (Dave) a call on 0402 358 127 or email dave@drivefitness.com.au.