X Training Challenges are increasing in popularity. They give you that all important motivation to start training with a solid goal.

They are not just for the seriously fit, but for anybody who goes to the gym and wants to give themselves a little more focus.

Using all the equipment you would normally use in a gym, this unique sport adapts to that very important all over work out in as least time as possible - giving you more time to pursue other important matters.

It is possible to meet new friends and all times can be published in the WorldGymChallenge database for you to keep records of any event you enter and mark your progress.

But most importantly of all , you are on the journey to see year on year improvements in your fitness levels and as your times increase, you will see real measurable results and will achieve new found levels of fitness.

The Walsall & Midlands X Training Challenge 2009

Steve Mead, Paul Morton, Stuart Leng and the Fitness Team at Walsall Fitness First , welcome you to their first X Training Gym Challenge.

5th September

Fitness First

Walsall Wood
Lichfield Road
Walsall
WS9 9NT

Entries are strictly on a first come first served basis.

 

Open
Discipline
Male
Female
 
Bike 2 KM (Level 15 Life Fitness) 2 KM (Level 10)
A Stride Jumps 80 80
Shoulder Press 40 @ 25 kg 40 @ 15 kg
X Trainer 500 m (Level 15) 500m (level 12)
Step Ups 80 (2 x 14 kg d/b) 80 (2 x 8 kg d/b)
Sit Ups 80 80
Treadmill 1000 m @ 5% Incline 1000 m @ 5 % Incline
Alternate Squats 100 (50 each leg) 100 (50 each Leg)
Row 750 m 750 m
Bench Press 40 x 45 kg 40 x 25 kg
     
     
Intermediate
Discipline
Male
Female
 
Bike 2 KM (Level 12) 2 KM (Level 10)
A Stride Jumps 50 50
Shoulder Press 30 x 20 kg 30 x 10 kg
X Trainer 400 m (Level 15) 400 m (Level 12)
Step Ups 60 x 10 kg 60 x 6 kg
Sit Ups 50 50
Treadmill 800 m @ 3 % 800 m @ 3%
Alternate Squats 80 (40 each leg) 80 (40 each leg)
Row 500 m 500 m
Bench Press 30 x 30 kg 30 x 20 kg
     
     
Sprint
Discipline
Male
Female
 
Bike 1.5 KM (Level10) 1.5 KM (Level 8)
A Stride Jumps 30 30
Shoulder Press 20 x 15 kg 20 x 10 kg
X Trainer 300 m (Level 10) 300 m (Level 8)
Step Ups 40 x 8 kg 40 x 4 kg
Sit Ups 30 30
Treadmill 500 m Flat 500 m Flat
Alternate Squats 50 (25 each leg) 50 (25 each leg)
Row 300 m 300 m
Bench Press 20 x 25 kg 20 x 15 kg
     
     

WALSALL AND MIDLANDS X/TRAINING COMPETITION RULES

 

 

BIKE

REMAIN SEATED THROUGHOUT AT THE SET LEVEL.

 

ASTRIDE JUMPS

START WITH YOUR FEET EITHER SIDE OF THE BOX  AND BOTH FEET MUST LAND ON TOP OF THE BOX TOGETHER INSIDE TO TAPED MARKERS PLACED ON THE OUTSIDE EDGE OF THE BOX. 2 RISERS WOMEN, 3 FOR MEN.

 

SHOULDER PRESS

START BELOW CHIN, FULL EXTENSION, HIPS TOUCHING BACKCOF SEAT AT ALL TIMES.

 

X/TRAINER

ARMS AND LEGS MUST BE USED MOVING WORKING PARTS TOGETHER.

 

STEP UPS

FOOT OVER LINE, FULL LEG EXTENSION, AND DUMBELLS PLACED BACK ON BOX.

 

SIT UPS

HANDS REMAIN IN CONTACT WITH HEAD, SHOULDERS MUST TOUCH MAT AND THE ARMS OPEN OUTWARDS ON DOWNWARD PHASE. ELBOWS TO TOOUCH BAR PLACED ON THE TOP OF THE KNEECAPS ON THE UPWARD PHASE.

 

RUN

INCLINE ENTERED BEFORE SPEED. NO HOLDING ON-ONE WARNING ONLY BEFORE 10 SECOND PENALTY FOR FURTHER PREACHES.

 

ALTERNATE SQUAT THRUSTS

TOE TOUCHES EITHER SIDE OF 2  TAPED LINES 14 INCHES APART.

 

ROW

ANY DAMPER LEVEL, FEET IN OR OUT OF STRAPS, DISTANCE MUST BE COMPLETED BEFORE YOU GET OF THE ROWER.

 

BENCH PRESS

FULL LOCKOUT, BAR TOUCHES CHEST, HIPS MUST REMAIN IN CONTACT WITH THE BENCH.

 

Good luck to all those who are taking part.