Week 7: Group Challenge

Push, Pull, Plank & Row
(Say that 10 times fast)

 

3-Person Team

300 push-ups

150 chest-to-bar

300 pull-ups

150 handstand push-ups

30 minutes of plank

30,000m rowing

 

4-Person Team

400 push-ups

200 chest-to-bar

400 pull-ups

200 handstand push-ups

40 minutes of plank

40,000m rowing

 

5-Person Team

500 push-ups

250 chest-to-bar

500 pull-ups

250 handstand push-ups

50 minutes of plank

50,000m rowing

 

 

 

Now for the details...

You may divide these up however you would like;

ideally it would be divided up equally among team members.

 

 

Push-Ups: You can do these at the gym or at home, so please make sure you really work on FIT Test form. Straight body, chest to floor, no worming or help with legs.  Considering you have an entire week to accomplish 100 push-ups, I want you to really concentrate on your form...quality over quantity.

 

 

 

Chest-to-Bar: Take your typical way of doing pull-ups, and make it 1 step easier.

For example, if you typically use a gray band, then do these jumping.

If you typically use a red band, then go to a blue band. (Is that the next one?)

If you can Rx pull-ups, then use a red band.

If you can already Rx chest-to-bar, then work at pulling yourself even higher (think navel to bar).

Really work on pulling hard and make sure that your chest (nipple line) hits the bar with each rep.

 

 

 

Pull-Ups:  Take your typical way of doing pull-ups (jumping, band, etc) and make it 1 step harder.

 

For example, if you typically do jumping pull-ups, go to a gray band. 

If you typically use a red band, do them with no band...even if your chin doesn't quite go over the bar.

If you can already Rx your pull-ups, then work on how many you can string together and don't stop until you hit that number each time.

 

Handstand Push-Ups:  You may use a box or mats against the wall if needed. 

 

Plank:  Any kind of plank for any increments of time you would like. 

 

Row:  Must do at least 1000m each time you row to count towards your total meters. 

You are welcome to do more, but it won't count if you do any less. 

 

 

If your team completes the required amount, you will each receive 25 points for this week.

 

Who's got what it takes to win this challenge?