2025 is here which means another year of Superhuman Games, our original outdoor functional fitness competition! Superhuman Games may not be taking place until Saturday 28th June but the key to success on the day is to start integrating elements of each workout into your regular functional fitnesss training as early as possible.

The workouts change each year but the themes remain the same (the 2025 workouts will be released in April 2025). Check out the 2024 workouts & our top training tips below to help get you Games-ready!

Brutal Beat Down

The 2024 Workout:

Our Top Tips For 2025:

1. Get Crawling

Bear crawls, crab crawls, lateral crawls... are all great crawling-style movements that develop mobility and strength close to the ground. Going off of recent years, some form of crawling movement will likely be included in this workout...

2. Heavy Lifting & Heavy Breathing

This workout is the real all-rounder & always blends some of heavy lifting, bodyweight movement & heavy breathing so be sure to add these style of workouts into your training.

3. Synchro Work

This workout also typically involves some form of synchronised movement so be sure to practice moving in time with your team mates on various movements so you can be as efficient as possible on the day.

Strength & Honour

The 2024 Workout:

Our Top Tips For 2025:

1. Train Your Posterior Chain

Making sure the back of your body is as strong as possible is key in this event. Training your posterior chain in the gym with a barbell is a great place to start but make sure that this strength then translates into more unconveontional bits of kit.

2. Get Tyre Flippin’

Following on from the previous point, don’t just rely on your gym strength, try to get your hands on a tyre and train the movement specifically. The same goes for a heavy sandbag!

3. Power Training

You don’t just want to be strong, you want to powerful in movements like tyre flips and sandbag over shoulder. Adding movements like broad jumps, sprints, power cleans serve as a great complement to your strength training.

VO2 Max

The 2024 Workout:

Our Top Tips For 2025:

 1. Get Rucking

Get a backpack, put some weight in it & get used to moving quickly with it. Pretty simple.

 2. Embrace The Running Pain Cave

Get used to running, get used to running fatigued & embracing the pain cave...so on the day you know what to expect and you’re willing to push yourself.

 3. Don’t Neglect Your Accessories

Keep those ankles, calves & achilles happy with plenty of specific strength training in the gym so they can withstand the demands of running & rucking.

Unconventional Beast

The 2024 Workout:

Our Top Tips For 2025:

 1. Train Heavy Carries

Train a variety of carries, train them often & train them heavy! Don’t be afraid to go heavier than the past weights we’ve used at the Games!

 2. Train Compromised

There will always be a running lap after the carries at the Games so don’t forget to train that element! Get yourself out of breath and then train your carries!

 3. Train Isometric Holds

Finish your sessions with isometric hold variations of specific carries, for example, farmer’s hold, sandbag hold, overhead hold to build additional strength & stability that will translate to your carries.

The Assault Course

The 2024 Workout:

Our Top Tips For 2025:

 1. Get Hanging

Active & passive hanging are great for your grip & shoulder strength as well as practical carryover to a lot of the hanging-based obstacles at the Games such as monkey bars & ring & ropes.

 2. Get Your Burpees In

If you fail an obstacle, you’ll need to perform burpees before continuing on the course so it’s always a good idea to get better at them! Even better than performing them by themselves, mix them in with other movements such as running to better replicate the demands of the assault course.

 3. Train Intervals

The assault course is essentially a max effort 600m sprint followed by a rest whilst your partner does the same so train like it! Get used to going all out and improve your body’s ability to recover in between.

And if you haven't already...commit to Superhuman Games 2025 here.