30 45 60 Challenge
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" 30 45 60 CHALLENGE "JANUARY 2016
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The '30 45 60 Challegne' will put your muscular endurance and stamina to the test.
Perform a set of 6 exercises for 3 rounds. In the first round the exercises are done for 30 seconds, in the second for 45 seconds and the third for 60 seconds. The rest time between exercises remains 30 seconds throughout the full workout. The goal is to perform as many reps as possible in each set and throughout the full workout. Use the rest time to recover and to write down the amount of reps completed in the set.
Here are the exercises:
- Push ups
- Burpees (chest-not-to-the-floor)
- Crunches
- Jumping squats
- Plank (every second counts for one point)
- Sprints (20m on soft sand; 21m on grass)
At the end of the workout calculate your total amount of reps per exercise (mulitply sprints by 3) and then the total amount of reps of the whole workout. To time the workout, use a gym boss timer or smart phone application such as Seconds Pro.
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COOGEESoft sand: 20m
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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1Joe101589110913576570
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2Rach109539910113563560low crunches
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3Louise90607111413569539
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4Elle103536210213569524
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5Matt L103506810113566523
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6Warren8743568213572475
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7Carla82533610913551466
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8Roisin 7536568613560448
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9Mark O6643655713554420second half knee P-ups
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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1Ben K150567612113578616
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2Krissy117677614313572610
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3Zak 113527211213572556MTC inst of burpees (362 : 7)
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4Benjamin B94527110413572528
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5Katie Kunac7843728713557472
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6Emma L7847688713557472
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7Tiffany7845597613560453
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8Ana Flores9237527913554449
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CBD DOMAINGrass 21m
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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1Kelly122569010413569576
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2Erica125555612513566562Lost her paper but Erica remembers the total
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4Loraine10363919313560545
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5Jemima121556010213572545
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BONDISoft sand: 20m
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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1Will112965810813572581
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2Katrin96608110813569549
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3Warren11248529013572509
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4Natasha10044649213566501
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5Harriet9946649013563497
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6Lex11043567513566485
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7Melissa8949627113553459
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MonkeysConcrete 21m
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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PTConcrete 21m
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NAMEP-upsBurpeeCrunchSquat jumpplanksprintsTOTALComments
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