We are tougher than men could ever know. But certain sports and and careers make a woman’s rise to new heights seem impossible. Yet, where there’s skill, there’s a way. 

Team SCA is the first all-female sailing team to compete in the Volvo Ocean Race in 12 years. For this intense nine-month, 38,000-mile race around the world, competing against six VOR-experienced male teams, nothing comes easy. Training is a one-year blitz to build strength and endurance before the boat even launches. Functional training, lifting, cardio, repeat. 

We caught up with Team SCA to see just how brutal the team’s CrossFit-style workouts had to be to reach the apex of sailing. The VOR came to a dramatic finish in June, when the SCA ladies made history, being the first female team to wine a leg of the race. They laid everything on the line and gave the men a run for their money, making them the fittest women in action. 

3 Short Workouts To Get Lean And Fit

Sample Workouts

24-20-16-12-8-4 Reps

  • Horizontal Pullup
  • Overhead Lunge
  • Side Slam
  • Pushup
  • Turkish Getup
  • 5 Set, 8 Reps
  • Alt. DB Press on Stability Ball
  • DB Snatch
  • Pip Pullup
  • Knee to Elbow

Street Gym: 45 feet, AMRAP

  • Run to Cul-de-sac
  • 10 Pullups + 10 Dynamic Mountain Climbers
  • Slalom
  • 3 Pullups

Interval Circuit on 30-by-30 inches 1 Rep, 3 Laps

  • Row
  • Parallette Pushup
  • SB Upper-Body Clockwork w/Disc
  • Box 1/2 Jumps
  • TRX Horiz. Pullup
  • Dips
  • TRX Mountian Climber on SB
  • KB Swing
  • Jump Rope
  • Bosu Squat
  • Russian Roulette
  • GHD Back Extension
  • Ball Over Shoulder

5 Laps

  • 10 Ft. Squats (60kg)
  • 10 BW Dips
  • 10 GHD Toe Touches