 Knights of the Round Table Events
OK guys here we go into the 2016 Gym X Training Season. WGC will be working relentlessly again towards the training angle for events and we have the first series of Online events about to go Live ..
Wanna take part ?
There are two ways . If you are part of the WGC online training programme then its free. If you just want to do the six events then its £50.00 click here for the paypal link
Results will be published within 24 hours of receiving the split timings.
Event Dates
- Weds 6th Jan – Excalibur
- Fri 15th Jan – Merlin
- Mon 25th Jan - Lancelot
- Tues 4th Feb – Nimue (Lady of the Lake)
- Tues 16th – Galahad
- Weds 24th – King Arthur
You must complete all six challenges to pass ...
Points to note
- There are no weight carry exercises (Farmers Walk) . This is due to the safety protocols of your own gym. This part of the test must be conducted under your own training regime.
- In some cases there are a high number of Bench Jumps and Sit Ups - You are conducting a training session based on the event you are entering and this cannot be avoided. Take caution in the level of athlete that you are and train sensibly.
- Weights are only mentioned as male - female weights will be proportionate to the test you are doing, in either Advanced or Intermediate. The correct weights will be in your folders.
- The Challenges can be found in your Gym X Training Folders in World Gym Challenge.com. You will need to log in to see them (date to be announced when complete)
- This is not a complete training guide, only a Series of tests that will help you in your own training plan.
- Bike timings when mentioned in the training program, will vary. If possible use the WattBike, but if not go for your own model and accept that on the day performance will vary.
- You can if you wish take part in Advanced or Intermediate
- If you wish to take part, then contact WGC via social media or sean@worldgymchallenge.com
CV 1 – Excalibur - 6th Jan
Circuit |
Bike |
Run |
Row |
Recovery |
1 - Int / Adv |
3.5 km |
1000 / 10 % incline |
1000 m |
1 minute |
2 - Int / Adv |
3 km |
800 m / 10 % incline |
800 m |
1 minute |
3 - Int / Adv |
2.5 km |
600 m / 10% incline |
600 m |
1 minute |
4 - Adv |
2. km |
500 m / 10% incline |
500 m |
1 minute |
5 - Adv |
1.5 km |
400 m / 10 % incline |
400 m |
|
Circuit |
Bike |
AST |
CTF Burpees |
Recovery |
1 - Int/ Adv |
5 km |
100 |
20 |
1 minute |
2 - Int / Adv |
4 km |
100 |
15 |
1 minute |
3 - Int / Adv |
3 km |
100 |
10 |
|
4 - Adv |
2 km |
100 |
15 |
|
5 - Adv |
1 km |
100 |
20 |
|
- XT 1 – Mon 25th Jan – Lancelot
Int / Circuit |
Treadmill |
Bench |
Treadmill |
Shoulder Press |
Recovery |
1 |
600 m / 10% |
50 x 35 kg |
600 m 10 % |
50 x 20 kg |
1 minute |
2 |
500 m / 10% |
40 x 35 kg |
500 m 10% |
40 x 20 kg |
1 minute |
3 |
400 m / 10% |
30 x 35 kg |
400 m 10% |
30 x 20 kg |
|
Adv / Circuit |
Treadmill |
Bench |
Treadmill |
Shoulder Press |
Recovery |
1 |
1000 m / 10% |
50 x 50 kg |
600 m 10 % |
50 x 30 kg |
1 minute |
2 |
800 m / 10% |
40 x 50 kg |
500 m 10% |
40 x 30 kg |
1 minute |
3 |
600 m / 10% |
30 x 50 kg |
400 m 10% |
30 x 30 kg |
1 minute |
4 |
400 m / 10% |
20 x 50 kg |
500 m 10% |
20 x 30 kg |
1 minute |
5 |
500 m Flat |
10 x 50 kg |
600 m 10% |
10 x 30 kg |
|
- Tues 4th Feb – Box Work 1 - Nimue (Lady of the Lake)
Int / Circuit |
Step Ups |
Jump Over Burpees |
DB Thrusters |
AST |
Recovery |
1 |
100 x 2 x 10 kg |
10 (Total) |
20 x 2 x 10 kg |
100 |
1 minute |
2 |
80 x 2 x 10 kg |
10 |
20 x 2 x 10 kg |
100 |
1 minute |
3 |
60 x 2 x 10 kg |
10 |
20 x 2 x 10 kg |
100 |
|
Adv / Circuit |
Step Ups |
Jump Over Burpees |
DB Thrusters |
AST |
Recovery |
1 |
100 x 2 x 16 kg |
20 (Total) |
20 x 2 x 16 kg |
150 |
1 minute |
2 |
80 x 2 x 16 kg |
15 |
15 x 2 x 16 kg |
120 |
1 minute |
3 |
60 x 2 x 16 kg |
10 |
10 x 2 x 16 kg |
100 |
1 minute |
4 |
80 x 2 x 16 kg |
15 |
15 x 2 x 16 kg |
120 |
1 minute |
5 |
100 x 2 x 16 kg |
20 |
20 x 2 x 16 kg |
150 |
|
- Tues 16th Feb – Box Work 2 – Galahad
Int / Circuit |
Step Ups |
AST |
Sit Ups |
Bench Jumps |
Recovery |
1 |
100 x 2 x 10 kg |
100 |
50 |
100 (Total) |
1 minute |
2 |
80 x 2 x 10 kg |
100 |
50 |
70 |
1 minute |
3 |
60 x 2 x 10 kg |
100 |
50 |
50 |
|
Adv / Circuit |
Step Ups |
AST |
Sit Ups |
Bench Jumps |
Recovery |
1 |
100 x 2 x 16 kg |
150 |
100 |
150 (Total) |
1 minute |
2 |
80 x 2 x 16 kg |
125 |
- |
100 |
1 minute |
3 |
60 x 2 x 16 kg |
100 |
50 |
50 |
1 minute |
4 |
80 x 2 x 16 kg |
125 |
- |
100 |
1 minute |
5 |
100 x 2 x 16 kg |
150 |
100 |
150 |
|
- Weds 24th XT 2 – King Arthur - Intermediate
Int / Circuit |
Treadmill |
Barbell Thruster |
AST |
Treadmill |
Recovery |
1 |
600 / 10% |
20 x 30 kg |
100 |
400 m 10% |
1 minute |
2 |
600 / 10% |
20 x 30 kg |
100 |
400 m 10% |
1 minute |
3 |
600 / 10% |
20 x 30 kg |
100 |
400 m 10% |
|
Adv / Circuit |
Treadmill |
Barbell Thruster |
AST |
Treadmill |
Recovery |
1 |
600 / 10% |
30 x 30 kg |
100 |
400 m 10% |
1 minute |
2 |
600 / 10% |
30 x 30 kg |
100 |
400 m 10% |
1 minute |
3 |
600 / 10% |
30 x 30 kg |
100 |
400 m 10% |
1 minute |
4 |
600 / 10% |
30 x 30 kg |
100 |
400 m 10% |
1 minute |
5 |
600 / 10% |
30 x 30 kg |
100 |
400 m 10% |
|
|
