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Ab Crunch

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In the Beginning

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Audience of the Open Ocean

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newport bridge,., - copy

cwmcarn, nipple

cwmcarn lake

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CHALLENGES CHALLENGES 1000 REP TRIATHLON SPARTAN 300 STAIRWAY TO HELL ULTIMATE FITNESS STANDARDS 1000 REP CHALLENGEPress ups performed on feet for men / knee's for womenBox squats performed on low step for women high step for menShoulder press/bicep curl performed using5kg bar for women & 10kg bar for menSquats performed over high step, bum to boxRun ups performed on high stepDips performed to 90 degree bend of elbow jointStraddle jumps performed on low stepLie on front, stand fully uprightTRIATHLONThe overall times allow for 1 min transition in total between the three exercises.These are elite level target timesBeginners should aim to firstly COMPLETE the challenge. Do this without rest, stop, pauses starting with the mini. Then progress to the other two as your fitness improves. Dont worry about times.Intermediates should start with the mini and then proceed to the other two triathlons. On your first attempt take it easy and make sure you complete all three first time. Keep a note of your time. Once all three have been completed, return to the mini and try to beat your time. Repeat thsi with the other two again. work through all three trying to reduce your time each time.SPARTAN 300STAIRWAY TO HELLULTIMATE FITNESS STANDARDSUFS - GOLDUFS - SILVERUFS - BRONZEPage 10

CHALLENGES

1000 REP CHALLENGE

TRIATHLON

SPARTAN 300

STAIRWAY TO HELL

ULTIMATE FITNESS STANDARDS

UFS - GOLD

UFS - SILVER

UFS - BRONZE

Page 10

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