Don’t limit your challenges, challenge your limits. With this motivation in mind, we bring you the November Workout of the Month (WOM).

More than a workout, it’s an explosive endorphin-rushing energy-inducing pyramid program. Designed by Athletic Department Trainer Jasmine, this workout is simple in nature but trust us, it’s going to push your limits.

This is a timed workout, so you’ll need a stopwatch, along with six, eight, and 10 kilogram medicine balls.

The WOM is as follows:

  • 1 x pushup
  • 1 x squat
  • 1 x burpee
  • 1 x medicine ball slam
  • 1 x full sit-up

Then in the second set, do two reps of all the exercises, followed by three reps in the third set until you complete seven reps in the seventh set.

Sounds easy, right?

Well, what goes up must come down, so after completing round seven, you’ll start the descending cycle with six reps of each exercise and proceed to get all the way back to one rep.

As you increase the reps, you’ll also increase the medicine ball weight from six to eight and then 10 kilograms, all of which are available in the Athletic Department.

The team in the AD can also show you regressions for any of the exercises listed above, although we know you’ll take the harder option every time.

A special shout out to Robin McGowan who won last month’s workout of the month by completing the Ski Erg push-up challenge.

If you have any questions about this challenge or to seek the AD team’s advice contact the team at