Welcome to May's Gym Challenge.



May Gym Challenge


Row- 1000 m


Alternate Squat Thrusts- 100


Treadmill - 400 m @ 10% Incline


Burpees (Chest to Floor) - 10


Row- 500 m


This Challenge has been created to include Rowing/ Bodyweight/ Speed / Endurance/ and heart rate control. Any level of fitness may attempt this challenge. You can take as long as you like to complete the challenge, but all stages must be completed safely.

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.


  • 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.


You will need only need only a Rower / Treadmill

Rower (Concept 2)

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

AST (Alternate Squat Thrust)

Each leg must complete 50 alternate squat thrusts. The toes of which must cross the line of a 12 inch marker. You may rest at any stage but the total number of reps must be completed.


As soon as you reach the treadmill you must increase the height to 10% incline. You must then increase the speed to a safe and achievable level. 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.

CTF Burpees.

The Burpee must be completed by the chest being in complete contact with the floor beneath you. On the upwards phase you do not have to jump. But you must be standing upright. On the downwards phase, you must take all precautions to ensure that the body is protected from any unnecessary impact and you must be in control of your actions throughout the entire movement.

Logging results - WGC

A trained fitness professional or gym instructor can use this link to enter results

You can log your own results by logging in and then going to -

  • Click - Enter my timings - left blue column of website.
  • Click - Monthly Challenge
  • Click - May Gym Challenge
  • Click - Resting Heart Rate - Max Heart Rate - and add 0 (zero) if you do not know.
  • Click - Body weight and enter Bodyweight - add 0 (zero) if you do not know.

Rolling results /splits

  • Enter each split as you complete the discipline by recording it on a stopwatch.
  • When you finished the challenge enter these times with the rolling split , not the individual split.
  • The rolling split is the accumulative total - 1 .30 ... 2. 17 ... 3. 50 ... 4 22 ... and so on.
  • The individual split will be calculated automatically.


Individual results can be searched using the search function so anybody in the world can view your result. You can complete this challenge as many times as you like. All results when logged can be viewed in your personal folders.

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 31st May