Call Now
C H A L L E N G E W E E K
Points awarded for:
Dressing up in colours: 50 points
Points for workouts as noted below
Points awarded daily for:
Best Dress Up M + F both gyms: 500 points
Best 365 Spirit (encouraging others & creating atmosphere): 500 points
Points deducted for:
Leaving equipment out: -200 points
Leaving toilet light on: -500 points
MONDAY
A. 5 x 5 Quality Deadlifts
(no points awarded)
B. 12min AMRAP
5 deadlifts (Comp: 80kg/60kg / Rx: 60kg/40kg / Fitness: suitable weight for you)
5 toes to bar // 15 V-ups
2 laps bear crawl (counted as 5 points)
15/10 cal bike (counted as 5 points)
(1 full round = 20 points)
TUESDAY
A. Strict Press; 10 reps @30X1 x 4 sets
(no points awarded)
B. 1 AMRAP set
Push Presses @ Strict Press in (A)
C. 10 min AMRAP
10 Wall Balls
10 Air Squat to WB
10 Sit ups (butterfly legs, hands must touch floor behind + toes in front)
(reps = points, 1 full round = 30 points)
(1 partner works out, other partner judges, then swap)
Bonus Points:
(reps = points)
(1 partner works out, other partner judges, then swap)
a. 2 min AMRAP push ups // bar push ups // box push ups
(Chest must touch 2 x 2.5kg plates stacked)
b. 2 min AMRAP Russian KB Swings @ 24kg/16kg
WEDNESDAY
A. 12 min Ascending Ladder:
3, 6, 9, 12, 15… (+3 reps each round)
Hang power or squat cleans (Comp: 80kg/60kg / Rx: 60kg/40kg / Fitness: suitable weight for you)
Burpees over bar
(reps = points)
(1 partner works out, other partner judges, then swap)
Round – Points (reps)
3 – 6
6 – 18
9 – 36
12 – 60
15 – 90
18 – 126
21 – 168
24 – 216
27 – 270
B. 2 min AMRAP rope climbs // assisted rope climb from floor to standing
then straight into
1 min AMRAP plyo lunge // walking lunge
(reps = points)
(1 partner works out, other partner judges, then swap)
THURSDAY
A. Front Rack Barbell Lunge on the spot; 8 reps per side @30X1 x 4 sets
(no points awarded)
B. 7 min AMRAP burpees (no jump at the top)
(1 rep = 10 points)
(1 partner works out, other partner judges, then swap)
C. 5 min AMRAP box jumps // box step ups
(1 rep = 10 points)
(1 partner works out, other partner judges, then swap)
Bonus Points:
a. 1 min AMRAP max cals ski
100 points for doing it PLUS 2 points per cal
FRIDAY
A. 3 x 5 min rounds with 1 min rest in between:
(1 partner works out, other partner judges, then swap)
Round 1: 5 mins to complete:
Row 600m / 400m
AMRAP in remaining time: DB Snatches (RX 22.5/15kg)
(DB snatch reps = points)
Rest 1 min
Round 2: 5 mins to complete:
Bike 50 cals/ 20 cals
AMRAP in remaining time: Mountain Climbers
(Mountain Climber reps = points)
Rest 1 min
Round 3: 5 mins to complete:
Ski 600m / 400m
Pull ups / Ring Rows x 2
(Pull up reps = points)
(2 ring row reps = 1 point)
B. Tabata sit ups 20:10 x 8 sets (4 minutes)
{reps = points}
(1 partner works out, other partner judges, then swap)
