June Gym Challenge

"The simplicity of a Gym Challenge is using the energy systems to be pushed to the limits by the level of fitness of the person doing it"

 

 

 

 

Intermediate
Row
Bench Press
Treadmill
Barbell Thrusters
Recovery
Male
750 m
30 x 30 kg
400 m 10% incline
20 x 20 kg
1 minute
Female
750 m
30 x 15 kg
400 m 10 % incline
20 x 10 kg
1 minute
3 rounds
Advanced
Row
Bench Press
Treadmill
Barbell Thrusters
Recovery
Male
1000 m
40 x 40 kg
400 m 10 % incline
30 x 30 kg
1 minute
Female
1000 m
40 x 20 kg
400 m 10 % incline
30 x 15 kg
1 minute
3 rounds

This is the WGC June Gym Challenge.

Four stations completed as fast as possible and without rest (recovery after each full round of 1 minute)

Split times

Record each split time as you finish the Barbell Thrusters. Results can be added to Leader Board for any subscribing gym. Or individually and free to any WGC Gym Athlete

Target Times

Intermediate - 3 x sub 10 minutes

Advanced - 3 x sub 10 minutes

Individual Challenge

Amy member of WGC can attempt this challenge. It is in your personal folders 'Monthly Gym Challenge'

Gym Challenge

Only gyms that have subscribed to WGC can 'create events' for all their members and create leader boards with instant results from this challenge at their gym.

Personal Trainers / Gym Instructors

The first 100 hundred results will be published for free at WGC (for our own event) by registered personal trainers or Gym Instructors) you may charge for your service. You must use the Online Verification Results Form.


Safety

  • Make sure that an area has been designated 'event only' area and all equipment used in this challenge is not left lying in harms way.
  • There should be a trained professional gym instructor or personal trainer in attendance to record the result and monitor you throughout the entirety of this challenge (this may form part of your client session and you can be charged for this)
  • Your own fitness levels should be taken into account before you begin and attempt the challenge.
  • You must be injury free.
  • If you wish to complete this challenge by yourself you must ensure that all equipment is accessible and you will not impinge any other member during your challenge attempt.

Equipment

You will need only need only a Rower / Treadmill / Barbell / Bench


Rower (Concept 2)

Any damper setting may be chosen. You must complete the required distance in a safe manner.

Bench Press

Each rep must touch the test (not bounce off it) and must be pushed out to full extension. On completion of the reps, the bar must be lowered to the floor safely. It is recommended that you have a spotter for this.

Treadmill.

As soon as you reach the treadmill you must increase the speed to your safe level. You must then increase the incline to 10% l. You may rest by slowing the treadmill down, but you cannot decrease the incline. If you do - the challenge is over and you have failed. You may only rest your legs on the side of the treadmill during this challenge for safety reasons. But if you do - the challenge is over.

Barbell Thrusters

The barbell must be lifted to a rack chest position. Elbows pointing forward with palms facing away from you. You must then squat with the barbell still engaged at at chest rack position. When reaching the parallel squat, you must then push up to a overhead squat, keeping the core tight and the arms to full extension. All reps must be completed. You can rest as much as you like during the exercise.


Ask a gym instructor or personal trainer (with insurance) to record your results and send them to us at WGC so we can publish them using our unique online verification form Alternatively join our facebook group and publish them there.

Results will be added to our Leader Board up until 30th June