Team Up for the “FOURSQUARE” Fitness Challenge

Welcome to the “FOURSQUARE” workout, a high-intensity team-based challenge designed to foster camaraderie, competition, and collective achievement. Crafted by the innovative minds at the Academy of Self Defense in Santa Clara, this workout is a highlight of our GRIT fitness program, known for its unique approach to building strength, endurance, and agility. Tailored for groups of four, the “FOURSQUARE” workout promises an engaging and effective session that emphasizes the power of teamwork in achieving fitness goals.

The “FOURSQUARE” workout is structured around five rounds, each with a specific set of repetitions for deadlifts (DL), thrusters, and push press exercises. This format challenges each team member to push their limits, support their teammates, and work together to complete the workout as quickly as possible. Ready to dive into the details of this team-centric fitness challenge? Let’s break down the “FOURSQUARE” workout and explore how you can conquer it with your squad.

The “FOURSQUARE” Workout Breakdown

Designed for teams of four, this workout involves a progressive decrease in deadlift repetitions and an increase in push press repetitions across four distinct stages, with a constant number of thrusters throughout. Here’s what each member of the team will tackle:

  • Round 1:
    • 25 Deadlifts
    • 15 Thrusters
    • 5 Push Press
  • Round 2:
    • 20 Deadlifts
    • 15 Thrusters
    • 10 Push Press
  • Round 3:
    • 15 Deadlifts
    • 15 Thrusters
    • 15 Push Press
  • Round 4:
    • 5 Deadlifts
    • 15 Thrusters
    • 25 Push Press

Maximizing Your “FOURSQUARE” Workout Experience

  • Communicate: Keep an open line of communication with your team, offering encouragement and strategizing on how to efficiently complete each round.
  • Pace Yourselves: While the goal is to finish the workout for time, pacing is crucial to maintain energy and ensure that all team members can complete their sets.
  • Focus on Form: With the fatigue that comes from high-repetition sets, prioritizing proper form is key to maximizing the workout’s effectiveness and minimizing injury risk.
  • Cool Down Together: After completing the workout, engage in a group cool-down session with stretching to aid in recovery and promote team bonding.

Join Us for a Team Challenge

Feeling inspired to take on the “FOURSQUARE” workout with your squad? The Academy of Self Defense in Santa Clara is ready to host you and your team. Our group fitness classes are designed to welcome participants of all levels in a supportive and motivating environment. Sign up for a free trial class and discover our diverse fitness offerings, including the innovative GRIT program, at

The “FOURSQUARE” workout is more than just a physical challenge; it’s a testament to the strength of teamwork, the excitement of shared goals, and the satisfaction of collective success. Are you and your team ready to conquer the “FOURSQUARE” and celebrate your fitness achievements together?