Fitness Challenge: Strength
Alright you guys, it’s time to get focused!! You saw it on the counter, almost a month left until LONG BEACH!! So time to get your Guppy tails in gear and time to built up your strength and endurance! Here’s the challenge for this week:
Goal: 30 participants and 180 points
- 1 for 12-19 min cardio
- 2 for 20+ min cardio
- 1 for 60+ pushups
- 2 for Tabata pushups (8 sets of 20 sec pushups, 10 sec rest)
- 1 for 20+ reps bench press, any weight
- 3 points for attending Wednesday practice
- 3 points for Gold boat challenges
- 2 points for ‘B’ boat challenge
Gold Boat Challenges:
Endurance - “1 minute ladder”
Goal is to use maximum effort for 1 min interval. Any sport - running,
biking, rowing… Follow this pattern of work/rest
1 min on/ 1 min off
1 min on/ 50 sec off,
1 min on/ 40 sec off,
1 min on/ 30 sec off,
1 min on/ 20 sec off
1 min on, 10 sec off,
then go back up the
ladder until you finish with 1 min on, 50 sec off, 1 min on.
Strength: a variant of “Fight Gone Bad”
Do each of the following exercises for 1 minute. After a minute is done,
as fast as you can (i.e. no rest), start the next exercise.
pushups
squats
situps
pullups (negatives, assisted accepted)
box jump (any height acceptable, just record it)
you get a point for each rep you do. total up your points!
For “B boat challenge” do 1 round of these 5.
For “Gold Boat Challenge” do 3 rounds of these 5, with 1 min rest in
between.
Also, if you haven’t already, please PLEASE update your reply on the eVite for the San Fransico Race. Include if you need a room or not and who you will be rooming with. Good luck Guppies!!