MidState Games 2026
The workouts below are designed to challenge athletes of all ability levels while welcoming those who may be experiencing their very first fitness competition. Our goal is to make the MidState Games competitive, inclusive, and FUN! We want everyone to have the opportunity to participate, push themselves, and experience the excitement of competition.
Even on event day, we'll work with athletes to provide additional scaling options when needed. There is a place for everyone on the competition floor. This isn't just about workouts or scores (but winner’s win). It's a celebration of fitness, community, and the opportunity to experience something special. There's nothing quite like the energy, excitement, and intensity of standing on a starting line, hearing the countdown, and giving it everything you've got.
Come ready to challenge yourself, cheer on your community, and have some fun. That's what the MidState Games are all about!
Cindy's Wild Ride
10-Minute AMRAP
5 Pull-Ups or 5 Ring Rows
10 Hand Release Push-Ups
15 Air Squats To Medicine Ball
After each round, partners switch stations. One athlete works through Cindy while the other rides the Assault Bike. Keep alternating throughout the workout.
Stimulus: This is a fast-paced partner workout designed to keep you moving! Expect a steady effort on Cindy, with a hard push on the Assault Bike. Find a sustainable pace, communicate with your partner, and make every transition count.
Movement Options & Scoring:
Each athlete must declare whether they are performing pull-ups or ring rows before the workout begins. Once the clock starts, that choice cannot change.
Scores:
Total Assault Bike meters.
Total Cindy points (rounds and reps).
The goal is simple: work hard, keep moving, and have some fun with your partner!
One More for the Road
10-Minute EMOM | Partner Workout
Athletes alternate working minutes. One athlete works while the other rests.
Every working minute:
30 Single Unders
Snatches (65/35lb)
Start with 5 snatches and add 1 additional rep each round.
Round 1: 5 Snatches
Round 2: 6 Snatches
Round 3: 7 Snatches
Round 4: 8 Snatches
Round 5: 9 Snatches
Round 6: 10 Snatches
Round 7: 11 Snatches
Round 8: 12 Snatches
Round 9: 13 Snatches
Round 10: Max Snatches!
The Stimulus:
The clock is your biggest opponent! The first few rounds should feel manageable, but the workload builds quickly. Every round adds another snatch, leaving less time to complete the work and recover.
Find a steady rhythm with your single-unders and stay consistent with your snatches.
How We Score:
There are two scores to keep track of:
Total Reps: Combined successful reps completed by both athletes.
Tie Break: The time it takes the designated athlete to complete Round 9 (15 snatches).
The Final Round:
Athletes have different jobs!
Athlete 1: Owns the tie-break time by completing Round 9.
Athlete 2: Takes on Round 10 and gets a full minute to accumulate as many snatches as possible.
Work together, manage your minutes, and save something for the finish!
Kids Showcase
A Special MidState Games Intermission!
This one isn't about scores, weights, or workout times. It's all about our kids!
Our MidState Kids program is taking center stage for a special showcase, and we want to make this an unforgettable experience for them.
Parents and Athletes, this is your time to get loud! Bring the energy, cheer big, clap hard, and show these kids just how proud we are of them. We want them to feel like the stars of the show!
Let's make the gym come alive, celebrate their hard work, and remind them that they have an entire community cheering them on. Big smiles, big cheers, and lots of MidState magic!
Moving Day
10-Minute Time Cap | Partner Workout
You'll work together through a series of sandbag walking lunges and synchronized burpees. Each round brings a new challenge as the sandbags get heavier.
The Workout:
50ft Sandbag Walking Lunges
14 Synchronized Burpees
The Progression:
Round 1: Bodyweight walking lunges
Round 2: Lunge 30 lb sandbag from one side of the room to the other.
Round 3: Lunge 40 lb sandbag from one side of the room to the other.
Round 4: Lunge 60 lb sandbag from one side of the room to the other.
The Stimulus:
This workout is all about teamwork, communication, and managing an increasing load. The early rounds will get you moving, but the heavier sandbags will put your legs and lungs to the test. Reps for the lunges are in 5ft increments. Athletes can break up the distance in any way but reps are only “successful” when you can make the 5ft increments. Move onto the burpees
Stay together on the synchronized burpees, work through the lunges, and help your partner keep moving. Choose appropriate scaling options if needed. We want everyone to have a chance to take on the challenge!
How We Score:
Primary Score: Time to complete all four rounds.
Tie Break: The time it took to finish your first round.
