We have some great gym record challenges for you all for the last three months of the year. These are great to try periodically over the last quarter of the year and monitor your improvement. You can set an official gym record at NGPT if you are in a PT session with a trainer or in a class with an instructor to verify your results!
Gym Record Challenge #1: The Tire Flip. You will have two and a half minutes to do as many tire flips as possible. You need to flip the tire once in one direction and then run to the opposite side and flip it in the other direction. We will set gym records for both our small and large tires.
Gym Record Challenge #2: The Bear Crawl. You will have two and a half minutes to do as many links as possible. You will crawl both forward and backwards. Each “link” is one rep. So down is ONE and back is TWO.
Gym Record Challenge #3: The Box Jump. You will use our box jump platform to test your vertical leaping ability. This will require both leg strength and athleticism. We will have a tape measure in the studio that you can use to measure your box jump height.
Gym Record Challenge #4: The Pull Up Club. This one is going to be FUN! If you can do a bodyweight pull up we will put your name on the board. If you can do more than one rep in a row we will add your rep count beside your name. Be sure to start from a long arm hanging position and get your chin up to that bar to complete the rep. You can use a hand over or hands under grip for this challenge.
Check out our Gym Record Challenge video for all of the important details:
At NGPT we work with people that go through massive transformations and we know that it is important to continue to come up with gym challenges that will allow people to measure their progress as they transform. We strongly believe that everyone must find multiple ways to measure their success so that they don’t get ultra obsessed with what happens on the scale at each weigh in checkpoint. Eventually you run out of weight to lose and you will need another measuring stick to keep you motivated! Each quarter of the year we come up with a handful of new gym record challenges for our clients to take on. Here are the gym record challenges for the 3rd quarter of 2013:
Gym Record Challenge #1: The Burpee Run. This one will test your upper and lower body endurance as well as your overall toughness. You must do 50 burpees and then run 1 mile. A good starting goal is to complete this in under 15 minutes. If you can get it done in under 12 minutes you are doing really well. If you can get it done in sub-10 minute time……you are a beast! To qualify for this gym record you must perform your burpees in the blue room at NGPT and then run the square mile around our building following the sidewalk the entire time. Get with an NGPT instructor to go over the exact route and then give it a try!
Gym Record Challenge #2: Five Minutes With Jacob. This is an awesome endurance test! If you have never been on a Jacobs Ladder machine you are missing out! This test must be timed on a stopwatch and not using the machine’s timer (just in case you decide to stop and rest a bit!). The hands must be on the ladder rungs as you climb also! Your total feet will be recorded at the end of your five minute climb. A solid starting goal is 400ft. If you can cross 500ft you are in good shape. If you can get to 600 ft you are at an elite level of conditioning. To check out more details on the Jacobs Ladder machine just check out their website HERE.
Gym Record Challenge #3: Three Rep Max Deadlift. We have done some deadlift challenges in the past but this one is a little different because it is for max weight and we are NOT factoring bodyweight % for this one. You just have to complete three good reps going from the floor to a completely locked out standing position. For some deadlift tips and benchmarks check out this video I filmed last year:
Gym Record Challenge #4: Floor to Overhead for One Rep (% bodyweight). This one is simple…so to speak. Just load a barbell and take it from the floor to an arms locked out overhead position. We will rank these based on the percentage of your bodyweight that you are able to complete one rep with. So, for example, if you weighed 200 lbs and were able to lift 100 lbs from the floor to the overhead position you would be scored as lifting 50% of your bodyweight.
starting position
finishing position
So those are our four new gym record challenges for you to tackle during the months of July, August, and September. To set an official record at NGPT you must have an instructor or personal trainer there to verify it. We will be offering some opportunities to set these marks during classes and personal training sessions as well!
