#4Georgia
4Georgia
One workout. Together for Georgia.
Sunday 18 October 2026
Join us wherever you train for a partner workout with a personal meaning. Take part, share a photo or video using #4Georgia, and help us show Georgia how many people are behind her.
Georgia, you’re not alone
Georgia is part of our Beyond Walls community and a diving instructor whose life took her to Bali. Following a serious health crisis, she is now back in the UK.
4Georgia is a way for us all to show her that we’re thinking of her. On Sunday 18 October, we’re inviting people and gyms everywhere to take on a workout inspired by her life, her diving and her journey home.
Find a partner, move in whatever way works for you, and send her a little support.
The 4Georgia workout
With a partner · 4 rounds for time
For the 4 rounds; - One partner works at a time. - Split the reps and distances however you choose. - The quantities below are the total for your pair in each round. For the final Run/Walk complete it together
Each round, 4 rounds in total
- 19power snatches· 35kg barbell
- 300mDiver’s Carry· 2 × 17.5kg dumbbells
- 24toes-to-bar
- 40mGiant Strides· bodyweight walking lunges
Then, once, after all four rounds
1,250m Home
Run or walk 1,250m together to finish. If using a shared erg, split the 1,250m between you.
The aim is to take part together. Adapt the workout to suit your ability.
Adaptations
- Power snatches: use a lighter barbell.
- Diver’s Carry: use lighter dumbbells.
- Toes-to-bar: substitute lying knee raises or flutter kicks.
- Walking lunges: reduce the distance or use a comfortable alternative with your coach.
- Ask your coach to help choose suitable movements and volumes, including how to count flutter kicks.
Every part has a story
4 rounds
for Georgia.
19 snatches
her age when she experienced her first health crisis.
300m carry
the distance she walked to work on the island.
Diver’s Carry
weights inspired by carrying full diving tanks.
24 toes-to-bar
her age when this latest health crisis happened, paired with her most hated movement.
Flutter kicks
a nod to the leg action used in diving.
40m
her deepest dive.
Giant Strides
named after the step from a boat into the water.
1,250m Home
symbolising her approximately 12,500-mile journey home from Bali.
With a partner
because she is not alone.
Join in wherever you are
- 1
Find a partner and do the workout.
Join in at your gym or wherever you train on Sunday 18 October.
- 2
Share your support.
Post a photo or video on Instagram using #4Georgia. Add a few words for Georgia.
- 3
Pass it on.
Invite friends, coaches or another gym to take part.
Can’t do the workout? You can still .
Georgia, we’re with you
Taking part or cheering her on, leave Georgia a few words of support.
Loading messages…
A workout. A message. A community behind her.
Join us on Sunday 18 October and share your support with #4Georgia.