Beast Mode Challenge: Intermediate Workout

Want to kick your workout up a notch? Try this intermediate program for some quick cardio conditioning. These multi-joint movements will help you jump, climb, and sprint your way through the obstacle course like a pro.


What to Do: Set a timer! Each round is 1 minute of work with 1 minute of rest. Complete the list of exercises 3 times through.

  1. Burpees
  2. Box Jumps
  3. Wall Ball
  4. Spider Push Up
  5. Squat Press
  6. Medicine Ball Slam, 20+ lbs




How to do it:

The Subway Beast Mode Challenge is July 30th at Swan Creek Park in Tacoma. Train for the race at STAR Center in South Tacoma. STAR Center is a full fitness facility with free weights, cardio equipment, and an adventure playground for kids. Plus over 40 group fitness classes every week for all fitness levels. Stay in shape all year at STAR Center in South Tacoma or in North East Tacoma at The Center at Norpoint. Go to for fitness center details.

Workouts designed by: Reilly Harris ACSM Certified Personal Trainer; B.S. in Exercise Science from the University of Puget Sound. Reilly has been with Metro Parks Tacoma since October of 2014.

Inspirational Quote: “Don’t want another person’s body. Want your own body, but leaner, stronger, and healthier


Good Luck and make sure your register for the 3rd Annual Subway Beastmode Challenge to celebrate Marshawn Lynch and Fam 1st Family Foundation.

The Football themed Obstacle course and family festival is Saturday, July 30th at Swan Creek Park in Tacoma. REGISTER NOW! Don’t wait, space is limited. And let’s face it … Now, you’ve got the training plan. So, let’s go BEASTMODE!

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