CHALLENGES
TRIATHLON 1000REP CHALLENGE ULTIMATE FITNESS STANDARDS SPARTAN 300 BRITFIT CHALLENGE
Press ups performed on feet for men / knee's for women
Box squats performed on low step for women high step for men
Shoulder press/bicep curl performed using5kg bar for women & 10kg bar for men
Squats performed over high step, bum to box
Run ups performed on high step
Dips performed to 90 degree bend of elbow joint
Straddle jumps performed on low step
Lie on front, stand fully upright
1000 REP CHALLENGE
10 REPS 10 EXERCISES 10 TIMES
ELITE = UNDER 27:30 MINS
VERY FIT = UNDER 32:30 MINS
FIT = UNDER 45:00 MINS
10 X Press up
10 x box squats
10 x shoulder press
10 x squats
10 x sit up
10 x run up
10 x tricep dip
10 x straddle jump
10 x bicep curl
10 x lie down, stand ups
The overall times allow for 1 min transition in total between the three exercises.
These are elite level target times
Beginners should aim to firstly COMPLETE the challenge. Do this without rest, stop, pauses starting with the mini. Then progress to the other two as your fitness improves. Dont worry about times.
Intermediates should start with the sprint and then proceed to the other two triathlons. On your first attempt take it easy and make sure you complete all three first time. Keep a note of your time. Once all three have been completed, return to the mini and try to beat your time. Repeat this with the other two again. work through all three trying to reduce your time each time.
TRIATHLON - GYM
Men / Women
SPRINT
1km row 4:00 / 4:30
3km cycle 5:00 / 5:30
1km run 4:00 / 4:30
overall 13:00 / 14:00
OLYMPIC DISTANCE
2.5km rower 10:00 / 11:00
5km cycle 7:00 / 8:00
3 km run 12:00 / 13:00
overall 29:00 / 32:00
ULTRA
4km row 18:00 / 19:00
10km cycle 16:00 / 17:00
5km run 22:00 / 23:00
Overall 56:00 / 59:00
BRIT FIT CHALLENGE
This is a cardio based challenge that encorporates strength into it and its one fo the toughest out there. Are you tough enough?
500 Metre Row
30 shoulder press 20 kg bar
30 bunny hops Over RBK Deck
3 KM Bike
30 bench press 20 kg bar
30 box jumps RBK Deck
30 Squats 20 KG Bar and bum to RBK deck
1 km run
Welsh Personal Trainer, Fitness Manager at Cardiff fitness First and 2009 Bronze medalist Sam O'Sullivan qualified this year in 10:24. Over 4500 people entered with the top 50 being invited to the final. In the final Sam placed second in a time of 10:20 sec, 4 seconds quicker than before. The eventual winner clocked 10:06.
Can you beat him or get close?
SPARTAN CHALLENGE
10 Exercises x 30 Reps = 300 Reps
30 x dynamic lateral push ups
30 x jump ups
30 x squat press (7kg / 10kg db)
30 x reverse side lunges
30 x reverse switch rows
30 x lie down, stand ups
30 x jump pull ups
30 x bent over alternative 1 arm rows (7kg/10kg DB)
30 x floor to ceiling kettle bell swings/lifts (7kg/10kg DB)
30 x tyre flips
Target time 15:00min
(You can perform variations of these exercise how ever they must be exercises that invlove many muscle groups to get the same benefits)
Are you a SPARTAN? This challenge will def push you to your limits
To complete the challenge each exercise has to be performed with NO REST during the set. All 30 reps in a row, no pause!
To complete the challenge all exercises must be done with NO REST between exercises. All 10 exercises must be performed back to back, no rest
Time is irrelevant to completing the challenge!
The Ultimate Fitness Standards compare:
* STRENGTH
1. Chest/bench press
2. Lat Pull Down
* MUSCULAR ENDURANCE
1. Press Ups
2. Sit Ups
3. Box Squats
4. 1000 rep Challenge
* AEROBIC FITNESS
1. Stairmill
2. Bike
3. Rower
4. Treadmill
* FLEXIBILTIY
1. Sit & Reach Test
THE STANDARDS
GOLD = Elite athlete or personal trainer.
SILVER = Gym regular. 4 times or more for 1 year
BRONZE = Regular trainer. 3 times a week for 6 months
ULTIMATE FITNESS STANDARDS
The standards were designed by PhysiKcal Fitness to give people a way to asses their fitness against others but also compare area's of fitness where they excell and area's where they struggle.
Usually there is a big difference in an individuals fitness level in different areas.The reason for this is usually because of the way you train. This is normal. An olympic sprinter will have very poor endurance and a marathon runner very poor power. This is fine for them because there is a reason for it... Their sport!
For most people though working on all areas of fitness increases success rates of reaching goals.
The more flexible you are, the higher you can kick in your body combat class, which means the more muscles your using to get your leg up there. If your using more muscles your going to be getting fitter. If your getting fitter then your burning more calories.
The benefit of being flexible in this example is a more toned but muscle and extra calorie burn due to increased fitness.
GOLD
STRENGTH
1. BENCH PRESS 1 Rep at 150% of ffm at 125% of ffm
2. LAT PULL DOWN 1 Rep at 150% of ffm at 125% of ffm
MUSCULAR ENDURANCE
3. PRESS UPS 50 Reps in 60 sec in 60 secs
4. SIT UPS 50 Reps in 60 sec in 60 secs
5. BOX SQUATS 50 Reps in 90 sec in 90 secs
6. 1000 REP CHALLENGE 1000 Reps in 35 mins in 35 mins
AEROBIC FITNESS
7. STAIRWAY TO HELL 5 mins Max Level (14/20) Level 12 (17)
8. CYCLE 5km in 7 mins in 8 mins
9. ROW 2.5km in 10 mins in 11 mins
10. RUN 10km in 50 mins in 50 mins
FLEXIBILITY
11. SIT & REACH Dist past toes 20 cm 20 cm
*FFM = Fat free mass
Body Weight - Fat Mass = FFM
80kg - 20kg (25% body fat) = 60KG
SILVER
MEN WOMEN
STRENGTH
1. BENCH PRESS 1 Rep at 125% of ffm at 100% of ffm
2. LAT PULL DOWN 1 Rep at 125% of ffm at 100% of ffm
MUSCULAR ENDURANCE
3. PRESS UPS 40 Reps in 60 sec in 60 secs
4. SIT UPS 40 Reps in 60 sec in 60 secs
5. BOX SQUATS 35 Reps in 90 sec in 90 secs
6. 1000 REP CHALLENGE 1000 Reps in 60 mins in 60 mins
AEROBIC FITNESS
7. STAIRWAY TO HELL 5 mins Level 10 (16) Level 8 (12)
8. CYCLE 3km in 4:00mins in 5 :00mins
9. ROW 1km in 4:00mins in 4:45 mins
10. RUN 10km no time limit no time limit
FLEXIBILITY
11. SIT & REACH Dist past toes 10 cm 10 cm
*FFM = Fat free mass
BRONZE
MEN WOMEN
STRENGTH
1. BENCH PRESS 1 Rep at 100% of ffm at 75% of ffm
2. LAT PULL DOWN 1 Rep at 100% of ffm at 75% of ffm
MUSCULAR ENDURANCE
3. PRESS UPS 30 Reps in 60 sec in 60 secs
4. SIT UPS 30 Reps in 60 sec in 60 secs
5. BOX SQUATS 20 Reps in 90 sec in 90 secs
6. 1000 REP CHALLENGE 1000 Reps no time limit no time limit
AEROBIC FITNESS
7. STAIRWAY TO HELL 15 mins any level any level
8. CYCLE 30 mins any speed any speed
9. ROW 15 mins any speed any speed
10. RUN 30 mins any speed any speed
FLEXIBILITY
11. SIT & REACH Dist past toes 0 cm 0 cm
