College Challenge

Challenges

March

Deadly Dead Hang

Males and Females: Hang from the bar for as long as possible.

Rules

If you would like to enter into the competition approach staff member at the gym desk and ask them to assist you with the challenge

No re-adjustment of grip during the attempt

Grip the bar with an overhand grip (palms facing away from you). Aim to keep your arms shoulder-width apart.

Keep your arms straight

Hang out for as long as you can!

Once you have finished the challenge kindly get the staff member to record down how long you held on for.

April

Bench Press Bonanza

Males: How many reps can you bench press of 75% of your body weight?

Females: How many reps can you bench press of 50% of your body weight?

Rules

1. If you would like to enter into the competition approach staff member at the gym desk and ask them to assist you with the challenge
2. Your bench press should involve you bringing the bar all the way down to slightly touch your chest, beofre pushing the bar back up to full extension.
3. Once you have finished the challenge kindly get the staff member to record down how many reps you made.

May

Chaotic Calves

Males and females: 100 skips of the skipping rope (as judged by the trainer!) followed by 300m on the treadmill, followed by 100 more skips of the rope.

Rules

1. If you would like to enter into the competition approach staff member at the gym desk and ask them to assist you with the challenge
2. The trainer is responsible for counting 100 skips, don't stop until they say so!
3. You may only turn the treadmill on once both feet are on it - acceleration time is included in the 300m
4. Finish with 100 more skips
5. Once you have finished the challenge kindly get the staff member to record down how quickly you finished the challenge.

June

Beep Test Bravado

Males and females: How far can you make it in the Beep Test?

Rules

1. Beep tests will be held every Friday in June at 8am.
2. The trainer is responsible for writing down the score and name of each participant
3. Upon test start, participants run 20m to the opposite side, and must have at least one foot touching the 20m line at or before the next beep.
4. At or after, but not before instructed, participants must run back to the start point, and must have at least one foot touching the 0m ine at or before the next beep.
5. Repeat this process until the participant fails to make the line twice consecutively.
6. The participant may continue the test if they miss one beep but make it to the next beep on time. This may occur countless times.
7. Once you have finished the challenge kindly get the staff member to record down your score.

July

Sled Slaughter

Males: 20 laps (there and back) with 40kg on sled.

Females: 20 laps (there and back) with 20kg on sled.

Rules

1. If you would like to enter the competition, approach a staff member at the gym desk and ask them to assist you with the challenge.
2. Load up the sled and push lengthwise from one side of the track to the other.
3. The edge of the sled must touch the edge of the track.
4. Once you have finished the challenge kindly get the staff member to record how quickly you completed the challenge.

August

In Memory of 2020

• 200m on rowing machine (resistance 10)
• 20x alternating battle rope slams (per arm)
• 20x kettlebell goblet squats (90 degrees at knww)
• 20x medicine ball slams
• 20x alternating jump lunges (per leg)

Males: 16kg kettlebell, 10kg medicine ball

Females: 8kg kettlebell, 5kg medidine ball

Rules

1. If you would like to enter the competition, approach a staff member at the gym desk and ask them to assist you with the challenge.
2. The timer starts as soon as you begin rowing.
3. Once you have finished the challenge kindly get the staff member to record how quickly you completed the challenge.

September

Sasquatch Squats

Males: How many reps can you squat of 100% of your bodyweight?

Females: How many reps can you squat of 75% of your bodyweight?

Rules

1. If you would like to enter the competition, approach a staff member at the gym desk and ask them to assist you with the challenge.
2. Squats should descend until your hip crease is below your knees - talk to your trainer for technique tips!
3. Count how many reps you can do until fatigue!
4. Once you have finished the challenge kindly get the staff member to record how many reps you completed.

October

Psychotic Circuit

Males and Females: Complete the following circuit 3 times.Complete 5 reps of each exercise on the first circuit, 10 reps on the second circuit, and 15 reps on the third circuit. Finish with a 60 second wall sit with your knees at 90 degrees.

• High knees (knees to palms)
• Jack-knife sit-ups
• Burpees
• Push-ups
• Walking Lunges

Rules

1. If you would like to enter the competition, approach a staff member at the gym desk and ask them to assist you with the challenge.
2. The timer starts as soon as you begin high knees.
3. Be sure to maintain correct form - ask your trainer for tips!
4. Once you have finished the challenge kindly get the staff member to record how quickly you completed the challenge.

Current Standings