Olympiad HIIT Time Trial: “The Fourteenth”

Choose between the intermediate or advanced versions of the workout below. Record the total time it takes to complete the workout and submit your time for a chance to win Medicine in Motion gear and to see how you stack up against your friends and peers across the globe!

Workout designed by Sara Rubin, medical student at HMS.

Introduction: Inspiration for Workout Design

So, you’re thinking about participating in the HIIT Time Trial of the Medicine in Motion Olympiad? Awesome! Before you choose your division and start strategizing for the workout, please take a moment to consider the “why” behind the design of this workout and also your personal “why” in entering this event. This workout was inspired by the 14th Amendment of the U.S. Constitution, and, as such, the number 14 factors greatly into the design of this workout. The 14th Amendment was written to guarantee all Americans equal protection under the law, and in particular equal protection to recently emancipated slaves. This Amendment is central to the fight for racial justice, an ongoing battle that we must commit ourselves to continuing to fight. The movements selected purposefully take you from standing to the ground over and over again to remind you of the need to continue this fight and stand tall again after every defeat.

The fight for racial justice is long from over, and we hope that you will continue to do your part long after this first Medicine in Motion Olympiad workout is over. Thank you for your participation and have fun! 🙂

Description:
The workout begins with the athlete standing tall. After starting the stopwatch, the athlete will begin the workout by completing the buy in, then continuing on to the 14 rounds (advanced) or 7 rounds (intermediate) before finishing with the cash out. The clock stops upon completion of the final burpee. The athlete’s score is the time on the clock.

If you cannot meet these standards, we still encourage you to participate! Simply perform the moves to the best of your ability and submit your time as “99:99:99”. We encourage participation of people of all abilities.

Version 1: Advanced

Time your workout with Strava or similar fitness app and submit your recorded time for a chance to win prizes!

Buy in: 28 burpees

14 rounds of:
14 Drop squats
14 Hollow rocks
14 Jumping jacks
14 Push ups

Cash out: 28 burpees

Version 2: Intermediate

Time your workout with Strava or similar fitness app and submit your recorded time for a chance to win prizes!

Buy in: 28 burpees

7 rounds of:
14 Air Squats
14 Sit Ups
14 Jumping Jacks
14 Plank Shoulder Taps

Cash out: 28 burpees

Movement Standards

Advanced movement standards

Burpees (advanced)

The athlete must jump their feet back to reach the bottom position with their chest and thighs touching the ground; then jump back to their feet into the starting position and jump with hands over head.
NOTE: intermediate athletes may step back instead of jumping.

Full video (advanced)


Drop Squats

The athlete begins the movement by standing tall with feet together; they will then jump their feet to roughly shoulder width apart and squat down to touch the ground with one hand; afterwards they will jump their feet back together to return to the starting position, standing tall with feet with feet together, for the completion of 1 rep.

Full video

Hollow rocks

The athlete will begin this movement lying on their back and assuming a hollow body hold (back rounded) with their arms above their head and their feet slightly off of the ground; they may initiate the rocking movement in either the forward or reverse direction but each rep is counted as the feet come towards the ground and reach their lowest point (so it is advantageous to start with a forward rock as shown in the demo video); the feet and arms must remain off of the ground for the rep to count, although an athlete may rest on the ground between reps with their full body on the ground.

Full video

Jumping jacks

The athlete must start with their feet together and their arms at their sides; they will then jump their feet out any distance greater than or equal to hip width as their arms extend overhead; finally they will jump their feet back in together until reaching the starting position with the completion of 1 rep.

Full video

Push ups

The athlete will perform a standard grip push-up from their feet beginning in the top of a tall plank; they will lower themselves down to the ground and make contact with their chest before pushing back up to the starting positions with arms straight; if an athlete lowers to the bottom position and cannot initially get up, they may remain lying on the ground in that position with their hands on or off the ground to take a short rest and complete the push up from that position; the shoulders must remain in line with the hips for the push up to count (i.e., no banana bodies as demonstrated in the demo video).

Full video

Intermediate movement standards

Burpees (intermediate)

The athlete must jump their feet back to reach the bottom position with their chest and thighs touching the ground; then jump back to their feet into the starting position and jump with hands over head.
NOTE: intermediate athletes may step back instead of jumping.

Full video (intermediate)


Air squats

The athlete will begin this movement standing tall; they will then squat down until their hip crease clearly passes below the top of their knees thereby reaching the bottom position; upon rising to standing and before initiating the next rep the knees and hips must reach full extension once again (i.e., be standing tall).

Full video

Sit ups

The athlete will begin this movement lying on their back with their feet in a butterfly position (bottoms of feet touching with knees out to the side) and their hands touching the ground above their head; they will then sit up until their hands touch the ground in line with or in front of their feet before lowering themselves back to the starting position.

Full video

Jumping jacks

The athlete must start with their feet together and their arms at their sides; they will then jump their feet out any distance greater than or equal to hip width as their arms extend overhead; finally they will jump their feet back in together until reaching the starting position with the completion of 1 rep.

Full video

Plank shoulder taps

The athlete will assume the tall plank starting position with their hands on the ground and shoulders and hips in line; they will pick up a hand of choice while balancing on the other to touch their opposite shoulder and then place the hand back on the ground; that is 1 rep, they must then pick up the other hand that had previously remained on the ground and touch their opposite shoulder with that hand before placing the hand back on the ground; each left or right sided rep is counted as 1 rep such that 14 reps is 7 alternating reps on the left and right sides. Alternating reps is required.

Full video

Chris Lites
Chris is a second year medical student at Geisel School of Medicine at Dartmouth. After graduating from Columbia University in 2016 with a degree in Neuroscience and Behavior he worked in consulting and then managed a private practice for a cardiologist. Currently obsessed with boxing, calisthenics and functional strength training, Chris has always been a fitness fanatic. Since becoming a NASM certified personal trainer in 2018 he has been committed to promoting exercise and general wellness within each of his communities.
Jacob Klickstein
Jacob is a 4th year MD/PhD student at Tufts University School of Medicine working on his PhD in neuroscience. He currently works to create motor neurons from human stem cells, but when he isn’t in the lab, he can be found running down the esplanade, practicing handstands or tending to his indoor forest. Before joining Tufts, he worked as a clinical research assistant creating and maintaining a patient tissue bank for Alzheimer’s disease research. While at MGH, he helped establish the MGH running club and ran the 2017 Boston marathon. He continues his obsession with running as the leader of the TUSM running club and now as the COO at Medicine in Motion.
Amanda Cao
Amanda is a 2nd year student at Harvard Medical School. She grew up in St. Louis, Missouri before attending college at MIT, where she graduated in 2019 with a degree in Biology. Amanda has always enjoyed playing sports and keeping active, and her favorite forms of exercise include swimming and boxing. Amanda is excited to work with Medicine in Motion to combine her interest in physical activity with her passion for building community within her profession.
Michael Duggan
Mike is a second year medical student at the University of Queensland-Ochsner Clinical School in Brisbane, Australia. After graduating from the University of Maryland in 2016 with a BS in Biology, he worked as a clinical research coordinator on childhood obesity focused research projects at Massachusetts General Hospital. His biggest fitness accomplishments to date are running the Boston Marathon and climbing Mount Kilimanjaro. He is looking forward towards utilizing fitness to create and develop a sense of community among medical students.
Shani Aharon
Shani Aharon is a 4th year medical student at University of Massachusetts Medical School in Worcester. She considers herself adventurous, and would try any sport once: she grew up figure skating, rowed crew in college, played ultimate frisbee while working, and now runs in her free time in medical school. Having a few years of work-life balance as a healthcare consultant prior to medical school, Shani is passionate about maintaining mind-body wellness and helping do the same. She’s excited to put her past experience to good use as the CFO of Medicine in Motion.
Logan Briggs
Logan Briggs is a 4th year Harvard Medical Student. He swam for, and captained, the Dartmouth swim team and graduated in 2016. During a gap year before medical school, he worked as a wilderness guide in Tanzania and biked across the US to raise money for medical service work that he later performed in Nepal. Having been a lifelong swimmer, transitioned to triathlete, Logan strongly believes that regular exercise and social connection is the key to balance and happiness. He helped found Medicine in Motion to extend those benefits to others.
Chase Marso
Chase is a fourth-year medical student at Harvard Medical school and co-founder of Medicine in Motion. A former Augustana University quarterback and basketball coach in his hometown of Brandon, SD, he has always had a passion for physical fitness and a desire to encourage others in athletic achievement. Chase sees Medicine in Motion’s mission of inspiring others towards their physical fitness goals while promoting philanthropy as Medicine in Motion’s most unique and worthwhile endeavor.
Cray Noah
Cray is an engineer and doctor-in-training dedicated to innovating ways to increase access to preventative medicine and health technology. As a fourth-year student in Harvard’s MD/MBA program, he brings experience working at the nexus of biomedicine and business in the medical device startup space during his time at Georgia Tech and now in Boston. While passionate about innovative biotechnology, Cray believes creating community through exercise and fitness is the best form of preventative medicine to date and is dedicated to furthering that mission through Medicine in Motion. A native Texan, Cray has transitioned from football to triathlons, tennis and sailing since moving northeast.
Michael Seward
Mike is a fourth-year medical student at Harvard Medical School (HMS) where he co-founded Medicine in Motion in 2017 with Chase, Logan, and Derek. As a varsity ice hockey player at Harvard College, he became interested in nutrition and for his senior thesis implemented a traffic-light food labeling study in the college dining halls to encourage healthy eating choices. After graduating, he worked for two years in clinical research at an Obesity Prevention Program at HMS and worked at the Hospital for Special Surgery where he saw the alarming rise in knee replacements mirror national trends in obesity. This sparked his interest in the intersection of orthopaedic surgery, nutrition, and fitness, and his medical school thesis investigates a pre-operative remote weight loss intervention and mobile app for patients anticipating total joint replacement surgery.
Derek Soled
Derek is a fourth-year MD/MBA candidate at Harvard Medical School and Harvard Business School. He serves as the student council co-president at the medical school. Derek graduated from Yale University in 2016 as a double major in biology and sociology and was the captain of the Yale fencing team. He then pursued a MSc in medical anthropology from the University of Oxford where he set an all-time record in the pole vault. A recipient of the Walter Byers Scholarship, an honor bestowed by the NCAA to the country's best overall male and female student-athlete each year, and a current member of Team USA for fencing, Derek is passionate about sport and continues to compete at a professional level as well as coach low-income children in Boston. As a first-year medical student, Derek co-founded Medicine in Motion.
Avik Chatterjee, MD, MPH
Cross-Fit Extraordinaire
Frank McGovern, MD
Collegiate Swimmer, Triathlete
Noelle Saillant, MD
Runner, Cyclist
Dana Stearns, MD
Professional Cyclist
Jennifer Tan, MD
Bootcamp, Cyclist
Grant Riew
Grant is a first year medical student at Harvard Medical School. He graduated from Harvard College in 2019 with a degree in Human Evolutionary Biology and Economics. He is interested in the effects of modern environments (low activity, lots of sitting, and lots of calories!) on human health and disease and has previously researched the effects of exercise on joint health. Grant is now excited to be involved in MiM research and and can’t wait to get active with others to promote healthy lifestyles. In his spare time, Grant enjoys hanging with friends, going on long walks, and playing the cello.
Sara Rubin
Sara is a 6th year MD-PhD student at Harvard Medical School and is currently in her 4th year of the Immunology PhD Program studying blood cell development in zebrafish. After graduating from Princeton University in 2014 with a degree in Chemistry, she spent one year conducting research that the Technion—Israel Institute of Technology in Haifa, Israel. In addition to her passion for medicine and science, Sara is an avid athlete who over the years has participated and competed in many different sports including gymnastics, softball, tennis, and pole vaulting. She was introduced to CrossFit and weightlifting in 2014 and hasn’t looked back since, always looking for opportunities to train and compete with friends and to share her love and knowledge of the sport of fitness with others. She is eager to bring her passion for fitness and community building to Medicine in Motion.
Jenny Sullivan
Jenny is a second-year medical student at UMass Medical School. She received her undergraduate degree in Global Health at Georgetown University in 2018, where she was also a diver on the Swim and Dive team for four years. Jenny is excited to find the same sense of community, support, and passion for fitness that she had during college athletics as a member of Medicine in Motion.
Erica Lee
Erica is a third year undergraduate student at the University of Maryland - College Park in the Integrated Life Sciences Honors College. She is pursuing a degree in biology with a minor in business. She is interested in the effects of burnout in the medical field as well as how action can be taken to mitigate this growing issue. Erica has been swimming and playing soccer since she was six years old and looks forward to being able to combine her love of sports and science!
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