Below are descriptions, instructions, and variations for some of the Warm-Up games we play at Queen Street Fitness.
We recommend to complete a general warm-up before games to get athletes moving and avoid injury.
ab-mat volleyball
Class Size
4+, even number
Objective
Score the most points.
Rules
Divide the class into 2 teams, teams stand across from each other with a blue mat in between as a "net".
Define the boundaries of the playing area with small cones.
Each player has an ab-mat, and there is one foam ball. The ball can only be hit with the ab-mat.
One team begins by "serving" the ball over the net with their ab-mat. If the ball goes out of bounds on a serve, the player can have a re-serve.
There are 3 hits allowed per side before the ball has to go back over the "net".
A point is scored when the ball hits the ground, if it is hit out of bounds, or if there are more than 3 hits on one side.
Players rotate positions (clockwise) after each point.
Games can go to whatever makes sense for the timing and size of the class.
If the ball hits the roof it is still live, play it.
Options and Variations
Athletes can perform an easy bodyweight movement when their team loses a point.
BALL TOSS
Class Size
2+, even number
Objective
Throw and catch the ball with a partner.
Options and Variations
Less dominant hand
Balance on one leg
One eye closed
In a plank
On your back
Ball Reaction: Partner with the ball stands face first partner's back. Partner 1 throws the ball in the air over their head, Partner 2 tries to catch it.
BUMP
Class Size
Larger class
Objective
To be the last person still playing in their group
Rules
There are two lines set up in front of a wallball target
These rules are very similar to that of “Bump”, played with a basketball
The first person in line throws the play, attempting to hit the target. If they hit the target they pass the ball to the person behind them. If they don’t they keep on throwing until they do.
After their first shot the person behind them is allowed to start throwing. If they second person in line hits the target before the person in from of them, they (first person in line) is out and has to perform some sort of penalty
Safety
Throwing balls can always be dangerous! Make sure the players are in a specific section in the gym without any important equipment near the targets.
BUMP 2.0
Class Size
Less than 6 people
Objective
To accumulate the most points within the allotted time
Rules
There are three cones set up vertically in front of three wall ball targets (9 cones in total)
The cone closest to the target is worth 1 point, the next cone is worth two and the last is worth three
Each player is given their own ball
The players have to stand at a cone, each worth a specific amount of points, and throw the ball in hopes of hitting the target. If they hit the target they receive the point
Players are allowed to bump other player’s balls. This must be “ball to ball” contact (ie. you cannot use your hand to slap another ball away)
Safety
Throwing balls can always be dangerous! Make sure the players are in a specific section in the gym without any important equipment near the targets.
BURPEE FLIP CUP
Class Size
Good for a larger class, 10+ (even number)
Objective
Complete the burpees before the other team.
Rules
The two teams stand across from each other with a line of boxes separating the two
Each person is paired up with someone else on the other team
You must use only your fingers to flip the red solo cup, so that it lands face down
Once a team member has successfully flipped the cup the entire team must complete 2 burpees and then the next team member attempts to flip their cup
This keeps going until one team has flipped all of their cups and completed all their burpees
Options and Variations
Perform a different easy body weight movement (ie. air squats)
Increase or decrease the amount of burpees
Use less dominant hand
Safety
Be weary of the box jumps when trying to complete the burpees quickly
CONE GRAB
Class Size
2+, even number
Objective
To grab the cone before your partner.
Rules
Everyone finds a partner, grabs one cone for each pair, form two lines (facing their partner) and get into a squat. There should be an even number of players so that everyone has an opponent.
Each pair places their cone equidistant between them.
The game leader calls out body parts (eg. head, shins, knees, back). Each player must place their hands on that body part immediately. Then, the game leader will randomly call out "CONE!" As soon as they hear "cone," players must try to grab the cone before their partner.
The partner who fails to grab the cone first does a movement penalty (eg. 5 air squats)
After the penalty is completed, switch partners.
CYCLONE
Class Size
Good for a larger class, 10+
Objective
For the It, to tag the designated person.
For the group, to prevent their designated person from being tagged.
Rules
One person is it. The remaining athletes hold hands in a big circle.
One athlete in the circle is selected as the person for the It to try and catch.
Time is put on the clock (eg. 1 minute). The It remains outside the circle, and the circle rotates quickly to try and keep the It from catching the designated person.
Safety
Limit field of play (eg. not past the pillar or inside the rig)
DOWEL DUEL
Class Size
2+, even number
Objective
To stay on your plate with your grip on the dowel longer than your partner.
Rules
Everyone gets into partners (preferably of similar size/strength)
Each partner gets one dowel and two 25lb plates
Each partner stand ons a plate, about 2 feet away from their partner's place
Each partner hold one end of the dowel- the object of the game is to get their partner to either give up their grip on the dowel, or to fall off their plate
Options and Variations
Less dominant hand
Standing on one leg
Allow them to let grip loosen on the dowel (slip briefly and re-catch)
Safety
Don't be a jerk
FARMERS AND LUMBERJACKS
Class Size
Good for a larger class, 10+
Objective
When the time runs out, to have the majority of the objects flipped in the direction specified for your team.
Rules
The class is split into two teams (one team is farmers, one team is lumberjacks)
In the middle of the gym, scatter an object that can be either oriented 'face-up' or 'face-down,' like cones or abmats
The farmers' objective is to flip as many of the objects as possible so that they are facing up
The lumberjacks' objective is to flip as many of the objects as possible so that they are facing down
Set a clock and when the time runs up, the team with ore objects facing in their direction wins
Play more than one round, and give the losing team a penalty each round (10 burpees, 15 air-squats, etc)
athletes are not allowed to "crowd" a specific area- must keep moving
Options and Variations
Athletes much go back and touch the wall between each flip
Athletes must play on all fours
Safety
Keep heads up!
Flags
Class Size
Medium to larger class, 8+
Objective
To remove everyone else's flag, while keeping your own.
Rules
Everyone puts a flag (towel) on their hip (tucked into shorts), goal is to grab the towel off other players' hips.
No contact except for the flag
If your flag is grabbed, a penalty (eg. 5 air squats), or elimination
Safety
Save for specific groups who will not be aggressive
FOAM ROLLER Bowling
Class Size
Medium to larger class, 8+
Objective
To get more tokens than the other team before the clock runs out.
Rules
The class is divided into two teams. A set time is established for game play (eg. 2 minutes).
Each team has 3 "pins" set up in a triangle (foam rollers standing upright).
Put a poker chip inside each foam roller (on the ground) to indicate their location so they can quickly be placed back when they are knocked down.
Once the clock starts, one at a time, team players will start behind a set line, and "bowl" with a med-ball, trying to strike down all the foam rollers.
If they do not knock down all foam rollers in their first (or second, or third) attempt, they must run, grab the ball, and try again.
Once a player knocks down all their pins, they must run to reset the pins (using the poker-chip markers) and grab the ball for the next player. The next player can begin as soon as the first player has reset the pins and they have the ball.
They then must perform 5 air squats, take a token from a pile behind the starting line, and place the token in their team's pile.
Options and Variations
More foam rollers
Heavier/different weight med balls
FOAM ROLLER DoDGEBALL
Class Size
Good for a larger class, 10+
Objective
To knock down the other team's foam rollers.
Rules
The class is divided into two teams (a good way to do this is to get each athlete to find a partner who they think is around the same skill level as they are at dodgeball)
Each team has control over one half of the field of play (delineated by a line of cones). Balls are placed in the middle. At the back of each team's area, there is a bench with 4 foam rollers standing upright.
Like regular dodgeball, on "GO!" athletes starting at the back, run to the middle, and try to hit the opposing team with balls. They cannot cross the centre line.
When an athlete is hit (neck down) with a ball, they must leave the area of play (eg. go inside the rig) and perform a movement penalty (eg. 5 airs squats). However, the real objective is to knock down the other team's foam rollers. By hitting opponents, the floor is opened up for more access to the foam rollers.
The game is won when the other team's foam rollers are all knocked down.
Safety
Head shots do not count
HIDE & SEEK
Class Size
Medium to larger class, 8+
Objective
For the seeker, to find everyone in the class before the time is up.
For hiders, avoid being found!
Rules
The seeker goes to a designated area while everyone is hiding (eg. by the front door)
Hiders are given a set time to find a spot, and the seeker is given a set time to find them (eg. 30 seconds to hide, 1:30 to seek)
Safety
Some areas should be off limits (storage areas, bathrooms)
lava traverse
Class Size
4+, even number
Objective
For both partners (or whole group of 3) to make it across the gym without touching the floor.
Rules
The ground is lava! With a partner- athletes race across the gym, but aren't allowed to touch the gym floor. With 2 10lb plates, they can make it across the floor by both standing on a plate and moving to the next one.
If one of the partners touches the floor, they must start back at the rig
Options and Variations
25lb plate
Teams of 3
Number JAck
Class Size
Medium to larger class, 8+
Objective
To be the first to complete exactly 100 jumping jacks.
Rules
Athletes face off. Then, count down 3-2-1 and say a number at the same time between 1 and 10. The two numbers are then added together and both athletes perform that many jumping jacks (e.g. athlete 1 says 5, athlete 2 says 7 - both athletes perform 12 jumping jacks).
Whatever number each athlete said individually is added to their total score.
If two athletes say the same number, they must perform a burpee and then go again.
The goal is to get to a score of 100 before anyone else.
Partner Relay Race
Class Size
4+, even number
Objective
To complete the set number of lengths before any other team.
Rules
Athletes get into teams of 2. Teams line up along the rig.
The coach prescribes a style of moving (skipping, speed-walking, bear crawl, etc.) and a number of lengths to complete.
Once the team completes the work, they must sit down. First team to sit wins.
PIZZA DELIVERY
Class Size
Good for a larger class, 10+
Objective
To keep your ab-mat 'pizza' from hitting the ground.
Rules
Individuals start holding an ab-mat underneath (lettering facing up, like a pizza box). The objective is to knock other people’s ab-mats down. Every time a mat is knocked down that athlete performs ‘X’ reps of a movement (e.g. 5 squat, 3 burpees) and may continue playing. Play for a set amount of time – 3-5 minutes.
Other Rules: athletes may not hold the ab-mat on the side (grab it), they mat not hold it overhead (unfair to shorter athletes), and they may not cradle it into their body.
Options and Variations
Partner
Walking
Teams of 3 or more
Safety
Limit field of play (not past the pillars, outside of the rig, etc)
No contact (only hit the mat)
Save for specific groups who will not be aggressive
ROWLING
Class Size
2+
Objective
To hit EXACTLY 100m on the Concept2 rower.
Rules
The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85m and letting the fan carry the metres to 100).
The number of metres above or below 100 contribute to the player's score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).
Options and Variations
This can be done with a penalty for every point (eg. a burpee for every metre off).
Can be done with teams, partners, or as individuals.
Rowling can be also done both for accuracy AND time. In teams of 2 or more, have athletes row a distance by alternating 100s (like 800m), with a penalty for inaccuracy. The team that finishes the metres (and any penalty exercises) first wins.
Can switch up the number aiming for (eg. 120m, 143m, etc.)
Add med-ball foam roller bowling: after each set, athlete can bowl med-ball at foam roller, if they hit it they don't have to do the penalty.
All athletes go at the same time, the athlete closest to 100m chooses the movement variation for the penalty and everyone completes the penalty together.
same same
Class Size
2+, even number
Objective
To learn 5 things you have in common with your partner faster than the other groups.
Rules
With a partner, athletes find 5 things that they have in common (cannot be something like they both like CrossFit, or both live in Kingston).
Each time the athletes find something they have in common, they clear it with the coach and then perform X number of a movement.
The first team to find 5 things and complete their movements wins.
Options and Variations
Can have less things in common to find
Bigger groups
SMACK
Class Size
2+, even number
Objective
To get more points than your partner within 30 seconds.
Rules
Athletes partner up based on similar size/strength.
Partners hold hands (like a handshake)
With 30 seconds on the clock, each player will wrestle try to get the grasped hands to touch their opponent's thigh.
One touch= one point.
Options and Variations
Less dominant hand
Safety
Only make contact with the grasped hand
Don't be a jerk
STICK CIRCLE
Class Size
Medium to larger class, 8+
Objective
Not have any dowels drop to the ground.
Rules
Athletes each get a dowel, and stand in a circle with the dowel in front of them, vertically. They can keep the dowel upright with one hand (have them put the other hand behind their backs).
The coach will call a direction (ex. RIGHT). Each athlete leaves their dowel where is is, but moves one position right, in time to catch or steady the next dowel in front of their new position before it drops.
If a dowel drops, give the entire group a penalty (eg. 5 burpees).
Options and Variations
You can make the directions more complicated by going faster, or adding more instructions (eg. RIGHT-RIGHT-LEFT)
You can call out specific athletes to switch positions across the circle by listing two names.
STICK DROP
Class Size
2+, even number
Objective
To catch the dowel before it hits the ground
Rules
In teams of two, Partner 1 has the dowel balanced with one end on the ground.
Partner 2 waits for Partner 1 to let go of the dowel and let it drop. The stick can go any direction in 360 degrees partners- Partner 2 is trying to grab the dowel before it hits the floor.
SQUAT POTATO
Class Size
Medium to larger class, 8+
Objective
To not have the ball in your hand when the music stops
Rules
Everyone squats in a circle, with one wallball (8-10lbs)
The game starts once the music begins and the ball is passed around in a circle. This means it can only be passed in one direction and not thrown across the group.
Whoever has the ball in their hand when the music stops is out and removes themselves from the group. Penalty can be: staying in a squat (outside of the circle), hanging on the pull-up bar, or holding a plank.
The game continues until there is one person left
TIC-TAC-TOE
Class Size
Medium to larger class, 8+
Objective
To get 3 in a row with your team's med balls before the other team.
Rules
Set up 9 plates on the floor to create a tic-tac-toe board
Split the class into two teams- and give one team one colour of med ball, and the other team a different colour.
Each team lines up on one side of the gym across from the tic-tac-toe board.
On 'GO' one athlete per team at a time can run to place their team's ball on the board. They then run back to tag in the next athlete.
Like normal tic-tac-toe, the object of the game is to get 3 in a row.
Athletes can only add or move their own team's objects.
Options and Variations
You can set up a mat to hide the board from the athletes waiting.
Athletes can be given a task to do before they are allowed to run (eg. one burpee first).
Safety
Make sure athletes are somewhat warm before beginning this game (as there is a game incentive to sprint)
Make sure athletes stay on their side of the floor while running (to avoid collisions)
WALLBALL Bocce Ball
Class Size
Medium to larger class, 8+
Objective
Roll the Medball as close to the target as possible.
Rules
Separate the class into even teams (2-3 teams)
Each team receives one colour of medball (red, green, or purple)
The teams line up behind the pillar where the bars are held and the target is placed on the other side of the room
The teams take turns rolling the ball close to the target
Once all team members have gone the balls are measured to see who is the closest
Options and Variations
The penalty for the losing team(s) can vary
Bench Ball
Class Size
Medium to larger class, 8+
Objective
Get all team members standing on opposite bench.
Rules
Separate class into 2 teams.
Each team starts with 1 player on opposite bench.
Balls are thrown to players on the bench. If the ball is caught, the athlete who threw the ball goes and stands on bench.
If the athlete catches the ball but steps off the bench in doing so, the catch does not count.
Teams can have athletes blocking throws but cannot directly interfere with athletes on the benches.
Game ends when all players are on the opposite bench.
The Bike is Right
Class Size
2+
Objective
Guess the number of calories performed by partner
Rules
Each athlete has a partner and a machine.
Game is ideally performed with a bike but can be performed with other machined
Part 1 bikes for a calorie number of their choosing within the range specified by coach (example 3-7 calories).
Part 1 can vary their speed but as soon as they stop they cannot restart.
Once the monitor has finished counting calories Partner 2 must guess the number the partner biked to.
If Partner 1 biked outside of the range specified (example biked 8 calories when the range was 3-7), Partner 1 will perform the penalty
If Partner 2 guesses the number correctly, Partner 1 will perform the penalty.
If Partner 2 guesses the number incorrectly, Partner 2 will perform the penalty.
Penalty is a movement and reps of coaches choice (ex. 10 Air Squats)
SIDE SWIPE
Class Size
4+
Objective
Race to the opposite side of the gym with your team
Rules
Split the class into two teams, with athletes in partners within their teams
Both partners start laying on their stomachs behind the start line
On go, partner 2 laterally jumps over partner 1 and lays on their stomach where they land
Partners alternate laterally jumping over each other until they have crossed the finish line, at which point the next set of partners on the team will start
Continue this until all sets of partners have made it across the finish line
First team to have all partners cross the finish line wins
Athletes can jump as far as they would like, but all takeoffs must be from two feet and laterally