Hawkins Workout

The Hawkins Workout is named after 1st Lieutenant Hawkins, who was posthumously awarded the Medal of Honor for his actions above and beyond the call of duty leading a scout-sniper platoon in the assault on Tarawa in 1943.

The Hawkins Workout consists of 10 rounds of:

  • 20 hand release push-ups
  • 30 air squats
  • 40 sit-ups

There is a time limit of 2 hours for the full workout.

Hawkins Exercises

Hand Release Push-Ups

Air Squats


Workout Rules

To be considered for the podium and cash prizes, all participants in a Hawkins workout competition must adhere to the following rules for the workout:

  • Hand release push-ups: Hands must lift completely off the ground at the bottom of each push-up, the athlete must hold a rigid plank position during the push-up and arms must be fully extended at the top of each push-up. The athlete’s feet must remain on the ground, and be less than or equal to shoulder width apart in distance.
  • Air squats: Competitors must perform a full squat with the upper leg parallel to the floor at the bottom of the squat. Athletes must rise to their full standing height, and demonstrate a lockout with both knees on every rep.
  • Sit-ups: Must be performed with the feet secured, back flat, and arms crossed over the chest. Hands must be touching the shoulders at all times. Shoulder blades must touch the ground at the bottom of each sit-up, and both elbows must touch the legs within 6 inches of the kneecaps at the top of each sit-up. Butt cannot come off the ground at any point during the sit-up. Athletes must demonstrate the full range of motion on each sit-up.

Competitors must perform the workout, in order, within the time limit of 2 hours.

Founding Sponsors

  • National Kidney Foundation
  • National Kidney Registry
  • National Kidney Donation Organization