DAILY WORKOUT SUBMISSION REQUIREMENTS

Greeting:

“This is Name & “Fighter Name” from City, State! Welcome to today’s workout! Station 1” (Do not say which day it is for.) Smile, be energetic and have fun.

Structure:

Someone off camera reads while someone demonstrates exercises. Quickly move from one station to next while demonstrating each exercise. See example video. Please model this exactly.

For Doubles:

If station 1, 2 and 9 (or all three) are the same exercises as the single workout, side by side (ideal) then simply say that (“Station 1 and 2 are the same.”) and go straight to station 3. See example video. Keep it simple by not over talking.

Fordoubles on station 1, JR cannot be ‘same; side by side’ because of the spacing in many gyms. Therefore, if JR was the original single workout, then someone must be counter while the other jumps rope and then switch.See example video.

NOTE: For Doubles: ALWAYS say the counter first and then the other person’s exercise. EX: “The Counter does 10 jump squats, while the other hits the bag.”

Rules:

Wear your 9Round uniform. This means no tank tops on guys. Only apparel from the 9Round Apparel Store may be worn. Only red, black, grey or white bottoms please. Athletic shoes at all times. 9Round hand wraps must be worn for the entire video and 9Round gloves must be put on for the appropriate stations.

Be mindful when using any equipment, that you’ll need enough of them for double workouts as well.

On every station that is a bag (3-8), you must hit the bag in some way in the exercise. Station 3 must have gloves on. No UC allowed on Station 3, as it puts undue wear and tear on these bags.

Station 7 can be gloves on or gloves off, but we prefer gloves on whenever possible.

Please include a freestyle in each workout as one of either station 3, 4, 5, 6, 7, or 8.

Please limit each round to only two alternating exercises.

Only the following9Round equipment from 9Round approved vendors is allowed to be in workouts:

  • Jump ropes
  • Air rope
  • Spri Medicine Balls
  • Spri Step 360 Pro
  • Dumbbells (20 lb max)
  • Kettlebells (20 lb max)
  • Spri Plyo box
  • Weighted bars
  • Spri agility ladder
  • 6” Spri cones
  • Spri resistance band
  • Stability ball
  • Ab roller
  • 9Round hand pads
  • 9Round shield

Please use a video camera, rather than a cell phone.

Please film the single and double workout videos separately. A single and a double cannot be in one video.

To send the videos, please use wetransfer.com. Directions are as follows:

  • Add both of your video files (the single & double separately)
  • We Transfer will ask for your friend’s email. It is:
  • Your email field: fill with your 9Round email address
  • Message should include:
  • Location
  • Trainer name(s)
  • Round details for single and double workouts written out (as they appear on the daily workout page)
  • (eg) 1. Jump Rope… etc

Load the videos and name them your gym’s name single and your gym’s name double, so that we know they go together. EX: GreenvilleButlerRdSingle.doc and GreenvilleButlerRdDouble.doc.

NOTE: In order for your video to qualify for submission, it must adhere to ALL standards outlined above.