Weekly Workout Sessions
Home | Workouts | Scorecard | Live Race Tracker | Gallery | Rewards | Resources
Embedded Files
Instructions:
Instructions:
Each week all students are expected to:
Each week all students are expected to:
Choose two or more sessions from either the Sports Skill OR Strength & Conditioning sessions prescribed for that week
Complete activities that total a minimum 4km's from the Sports Skill OR Strength & Conditioning sessions
After each session complete and submit the 'Race Around Australia Record Card' to earn your km's
You can also earn points for:
You can also earn points for:
Participating in an outside of school sports training session ( eg soccer, netball, dance OR gymnastics) OR game. You will earn 6kms for each of these.
How do I earn bonus kms?
How do I earn bonus kms?
Complete as many sessions as you like from all categories including aerobic activities
For extra km's, plan and run a zoom workout for your classmates (email your teacher to provide evidence)
For a huge bonus - register, join and complete the 'Push Up Challenge' (this is the link for our Joey's team) www.thepushupchallenge.com.au/team/21158-joeys-albion-park)
Remember to complete the 'Race Around Australia Scorecard' after each session and provide evidence of your workout to earn your km's.
Remember to complete the 'Race Around Australia Scorecard' after each session and provide evidence of your workout to earn your km's.
Be sure to use your exact same name for each entry!
Week 3
Week 3
Sports Skill and High Intensity (Mandatory)
Sports Skill and High Intensity (Mandatory)
Sports Skill and High Intensity categories must equal to a minimum of FOUR kilometres per week
Sports Skill
Sports Skill
2 km Reward
Option 1
Basketball shooting and footwork spend 20 minutes
Option 2 - Complete both options
Soccer handling skills spend 10 mins
AND
Soccer Ball control spend 10 mins
Option 3
Netball Virtual Solo Skills spend 30 mins
High Intensity
High Intensity
2 km Reward
Option 1
Any Darabee workout (minimum of level II)
Option 2
Option 3 - Complete both options
4 min tabata workout fat burning
AND
5 min full body tabata workout
Option 4
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Aerobic
Aerobic
Option 1
Walk 1 km = 1km
Option 2
Run 1 km = 1km
Option 3
Ride 2 km = 1km
Option 4
Swim 1 km = 3km
Optional Challenge
Optional Challenge
Option 1
Design and lead a class zoom workout and earn the class 10kms + 1km for every class member who completes 100% of the workout.
Option 2 - Push Up Challenge
(Distance will be awarded by the teacher of your class. Post on Google classroom a video recording of your session with evidence of who participated to earn your kms OR provide video evidence of your pushups to your classroom teacher)
Week 4
Week 4
Sports Skill and High Intensity (Mandatory)
Sports Skill and High Intensity (Mandatory)
Sports Skill and High Intensity categories must equal to a minimum of FOUR kilometres per week
Sports Skill
Sports Skill
2 km Reward
Option 1
Option 2 - Complete both options
Soccer turning drills spend 10 mins
AND
Juggling routine spend 10 mins.
High Intensity
High Intensity
2 km Reward
Option 1
Any Darabee workout (minimum of level II)
Option 2 - Complete both options
AND
Option 3
Option 4
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Aerobic
Aerobic
Option 1
Walk 1 km = 1km
Option 2
Run 1 km = 1km
Option 3
Ride 2 km = 1km
Option 4
Swim 1 km = 3km
Optional Challenge
Optional Challenge
Option 1
Design and lead a class zoom workout and earn the class 10kms + 1km for every class member who completes 100% of the workout.
Option 2 - Push Up Challenge
(Distance will be awarded by the teacher of your class. Post on Google classroom a video recording of your session with evidence of who participated to earn your kms OR provide video evidence of your pushups to your classroom teacher)
Week 5
Week 5
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Sports Skill
Sports Skill
2 km Reward
Option 1
Basketball ball hand speed and passing spend 20 mins practicing
Option 2 - Complete both sessions
Soccer ball handling routine spend 10 mins practicing
AND
One on One soccer drills spend 10 mins
Option 3
Netball skills spend 20 mins practicing
Option 4
Hockey skills : jinking and visualisation spend 20 minutes practicing
Strength & Conditioning
Strength & Conditioning
2 km Reward
Option 1
Any Darabee workout (minimum of level II)
Option 2 - Complete both sessions
Skipping workout must do 3 sets of the workout. Total of 7.30 min
AND
Option 3
Option 4
Aerobic and Challenges
Aerobic and Challenges
Follow the workout description for scorecard values
Aerobic
Aerobic
Option 1
Walk 1 km = 1km
Option 2
Run 1 km = 1km
Option 3
Ride 2 km = 1km
Option 4
Swim 1 km = 3km
Option 5
Rowing 5 mins = 1km
Optional Challenge
Optional Challenge
Option 1
Design and lead a class zoom workout and earn the class 10kms + 1km for every class member who completes 100% of the workout.
Option 2 - Push Up Challenge
(Distance will be awarded by the teacher of your class. Post on Google classroom a video recording of your session with evidence of who participated to earn your kms OR provide video evidence of your pushups to your classroom teacher)
Week 6
Week 6
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Sports Skill
Sports Skill
2 km Reward
Option 1
Option 2 - Complete both sessions
Soccer footwork part 1 spend 10 mins practicing
AND
Soccer footwork part 2 spend 10 mins practicing
Option 3
Netball skills spend 20 mins practicing
Option 4
Basketball ball handling spend 20 mins practicing
Option 5
Hockey skills : double drag spend 10 mins practicing
AND
Hockey skills : game simulation drills spend 10 mins practicing
Strength & Conditioning
Strength & Conditioning
2 km Reward
Option 1
Any Darabee workout (minimum of level II)
Option 2
Option 3 - Complete both sessions
AND
Option 4
Option 4
Aerobic and Challenges
Aerobic and Challenges
Follow the workout description for scorecard values
Aerobic
Aerobic
Option 1
Walk 1 km = 1km
Option 2
Run 1 km = 1km
Option 3
Ride 2 km = 1km
Option 4
Swim 1 km = 3km
Option 5
Rowing 5 mins = 1km
Optional Challenge
Optional Challenge
Option 1
Design and lead a class zoom workout and earn the class 10kms + 1km for every class member who completes 100% of the workout.
Option 2 - Push Up Challenge
(Distance will be awarded by the teacher of your class. Post on Google classroom a video recording of your session with evidence of who participated to earn your kms OR provide video evidence of your pushups to your classroom teacher)
Week 7
Week 7
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Week 8
Week 8
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Week 9
Week 9
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Week 10
Week 10
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning
Sports Skill and Strength & Conditioning categories must equal to a minimum of FOUR kilometres per week. If you have a PE lesson during this week this becomes optional NOT mandatory.
Each of the below sessions will earn you 2kms.
If you participate in an outside of school sports training session OR competition game this will earn you 6kms per session OR game
Aerobic and Challenges (Optional)
Aerobic and Challenges (Optional)
Follow the workout description for scorecard values
Page updated
Report abuse