If you’re thinking about signing up for your first Turf Games or have signed up for a competition already, the next step is simple: train smart.

Turf Games is a challenging combination of teamwork, engine, power, resilience and the ability to recover quickly between high-intensity efforts. In this guide, we’ll break down exactly how to train for Turf Games effectively, whether you’re entering the Everyday, Intermediate or Elite division.

Turf Games competitions involve multiple workouts back-to-back within a specific time window (such as 95 minutes for Fittest in the City competitions, and 35–55 minutes for ENGINE events). That means your training must prepare you to perform repeatedly over an extended period, not just once like you would during a one-hour gym session.

When a team representing The Gym Group competed at a Fittest in the City competition in Glasgow, they each brought their individual strengths and training styles to their preparation for the event:

_{“We all train regularly, which definitely helped. A few members of our team come from a CrossFit background, so they were used to high-intensity, functional workouts. Personally, I follow more of a hybrid training style, combining running with separate strength training days. This mix actually worked well for the event, as it meant we brought a range of strengths to the team.”}

_{- Jennifer Tardiff, Master Trainer at The Gym Group}

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Equipment You’ll Need for Training

To prepare for a Turf Games competition properly, prioritise access to:

✔ SkiErgs

✔Rowing machines

✔ Treadmills and upright bikes

✔ Free weights

✔ Functional training rigs

✔ Open floor space for circuits

The Gym Group offers all of this in a flexible, contract-free membership, so you can increase your training frequency in the lead-up to your competition without a long-term commitment.

The 4 Pillars of Turf Games Training

1. Build a Big Engine (Cardio Capacity)

In addition to running intervals around a track, events like Fittest in the City and ENGINE heavily feature cardio machines such as SkiErgs, rowers, and upright or assault bikes.

Your goal with your cardio training should be to improve your ability to sustain high effort while recovering quickly between bursts.

How to Train It

Aim for two or three sessions per week, including high-intensity interval training consisting of:

• 8 x 250m row (1 minute rest between each round)

• 5 x 300m SkiErg (90 seconds rest between each round)

• 10 rounds of 30 seconds hard, 30 seconds easy on a bike

Mix the above with longer conditioning sessions that will help to build your endurance and prepare you for lengthier Turf challenges, such as:

• 20–30 minute steady row

• 5km mixed cardio (row + run intervals)

• 25-minute EMOM (Every Minute On the Minute) alternating SkiErg and bodyweight movements

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2. Train Strength Endurance

Strength-based Turf Games movements are typically a two, three or five-rep max lift, meaning they demand repeated efforts under heavy loads. With this in mind, you need to be comfortable with high-rep lower body work, push/pull resistance efforts, and full-body fatigue.

When training for this element of a Turf competition, focus on compound movements performed under fatigue.

When working on your lower body strength, prioritise:

• Weighted walking lunges

• Front squats

• Deadlifts (moderate weight for higher reps at first, eventually increasing the weight and lowering the reps)

• Step-ups

And for your upper body, focus on:

• Push press

• Bent-over rows

• Pull-ups or assisted pull-ups

• Dumbbell shoulder-to-overhead

Example Turf-Style Circuit

Complete four rounds of:

• 12 dumbbell thrusters

• 15 burpees

• 20m heavy farmers carry

• 250m row

- Rest for two minutes between rounds.

3. Improve Transitions and Work Capacity

One of the biggest mistakes first-time competitors make is training hard without preparing for transitions between workouts.

In Turf Games, rest is built into the overall time window. That means you don’t fully recover and must move quickly between stations, so your team needs a strategy for managing your transitions.

Start by practising minimal rest workouts with an EMOM session.

Try the following 20-minute workout, repeating the circuit five times:

• Minute 1: 15 wall balls

• Minute 2: 12 calories on the SkiErg

• Minute 3: 12 push-ups

• Minute 4: 10 alternating dumbbell snatches

This teaches your body to perform while partially fatigued.

You can also simulate competition flow with your team members to build mental resilience and prepare yourself for the day.

For example:

• 15-minute rep max strength round

• 5-minute rest

• 12-minute AMRAP circuit

• 5-minute rest

• 10-minute sprint finisher

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4. Train as a Team

Because Turf Games events are generally team-based, you must practise your team communication, rep splitting and workout rotations, and strategy under fatigue. Like any team competition, your success is equal parts fitness and decision-making.

For teams of four entering Fittest in the City events, try three rounds of:

• 1,000m row (split however you want)

• 80 wall balls (share reps however you want)

• 60 burpees (rotate every 10 reps)

• 40 heavy lunges (relay style)

At The Gym Group, our gyms offer a wide range of cardio machines and large functional training spaces where you and your teammates can work on your technique and master your competition flow together.

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Sample Turf Games Training Plan

Here’s a simple five-day split you can follow in the lead up to your competition. You can adjust the weight and rep volume based on your division and experience level.

How Long Should You Train Before Turf Games?

If you’re entering the Everyday or Intermediate divisions, allow at least 8–12 weeks of structured preparation. If you’re newer to functional training, focus first on building baseline strength, improving aerobic capacity, and learning pacing strategies.

If you’re entering the Elite division, you’ll want higher-intensity interval work, heavier strength endurance training, and frequent competition simulations.

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Ready to Start Training?

If you’re serious about stepping onto the Turf with confidence, now’s the time to start structured preparation. At The Gym Group, you’ll find:

• Contract-free memberships

• Dedicated cardio zones with treadmills, SkiErgs, and rowers

• Extensive selection of free weights and spacious functional training areas

• Flexible opening hours so you can train around your schedule

Whether you’re preparing for a Fittest in the City competition, an ENGINE event, or a full Turf Festival, The Gym Group has the equipment and space you need to train effectively. Find your nearest Gym and start building your Turf-ready fitness today.