CONDITIONING

Aerobic:
- 2.8 km run
- Beep test
- 3km Concept2 Row
- 3km Concept2 Ski

Anaerobic:
- 500m Concept2 Row
- 500m Concept2 Ski
- 60 sec Assault Bike cals
- 1km Concept2 Bike

STRENGTH

Lower body:
- Deadlift
- Squat: Back or Front
- Single Leg Squat to box; knee to 90 degrees -  max reps
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Upper body:
- Bench Press
- Bench Pull
- Pull Up
- Overhead Strict Press

All strength tests are worked out for 1RM by either true 1RM testing or calculated using a formula with max reps at a given weight (see below in 'Finer Details').

2 x Conditioning Tests
(1 x aerobic and 1 x anaerobic)

2 x Strength Tests
(1 x lower body and 1 x upper body)

FOUR WEEKS FREE MEMBERSHIP

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THIS INCLUDES: 

- 12 Weeks of full access to The Cube Gym.
- Unlimited Sessions across the timetable.
- Yoga.
- Professional coaching with trainers, EP's and Physio's.
- Open gym access (do your own thing) from 6am - 7:30pm Monday to Friday. 

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Winner will be based off pre-score and post-score comparison and the relative changes. There will also be prizes for pre testing with greatest strength and conditioning efforts receiving a TCG T-Shirt and Trucker Cap.

PRE TESTING

Strength:
All results are relative to BW, for instance if your Deadlift results in a 150kg 1RM and your body weight is 90kg, your score is 1.66 (150 / 90).

Conditioning:
All scores will be based on individual results. If you achieve a time of 11:20min 2.8 km run. Your score is 11:20.

POST TESTING

Strength:
If you achieve a pre test score of 1.66 in the deadlift and post test 1.9, you have a score of 14.4% (1.9-1.66 = 0.24 change)
(0.24 / 1.66) x 100 = 14.4%

Further to this, if you lose body weight and increase strength results, your relative strength increases, thus giving you an even better score.

Conditioning:
If you achieve a time of 11:20min for 2.8 km run in pre test and 10:10 min 2.8km run post test, you had an improvement of 10.3% (680 secs - 610 secs = 70 sec improvement. 70 / 680 = 10.3%)

SCORING

All percentages will be calculated for strength and also conditioning then averaged giving you a score.

The best overall changes win.

This will be a personal challenge, so you need to give it everything you have got, both pre & post assessment! 
​You will only be cheating yourself!!!

12 weeks of Strength & Conditioning programming at The Cube Gym

Full profiling of results provided pre and post.