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
Lower body: - Deadlift - Squat: Back or Front - Single Leg Squat to box; knee to 90 degrees - max reps 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
- 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.
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.
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.
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%)
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