Ty Whitlock welcomes you to try the Hampshire Fire and Rescue Xmas Cracker X Training Challenge.

For those of you brave enough read on ....

Bike. Any resistance any speed standing or sitting

Concept Row. Any resistance. Resistance can not be altered have started. Foot straps optional.

Both feet must remain on rower until distance complete

Bench Jumps. Both hands must be placed on the front of the bench. Both feet must connect with the floor at the same time on each side of the bench. (free weights)

Squat Thrusts. Traditional two footed squat thrusts. Both feet must cross both lines together. Lines 14 inches apart.

Sit Up’s.  Feet will be held flat on the floor. Elbows must touch line mark on top on knee on upwards motion. Upper back must touch judges hand on mat on downwards motion.

Press Up’s. All men. Chest must touch fist on mat with full arm extension.

Women open & masters. Measure will be taken from shoulder (approx BIC pen distance). Full arm extension.

Intermediate women may use knees

Box Steps

5 rises high.

Feet must cross white line at front of box, with the body in the upright position on the upward motion.

Shoulder Press. Bar must be below the chin on downwards motion, with full arm extension on the upward motion. Back must be pushed against upright of seat.

Treadmill. Any speed. You must not hold onto the treadmill while running.

If the race judges feels you are unsafe, your speed will be reduced.

Bench Press.

Bar must touch chest on downwards motion, with full arm extension on upward movement.

First rep begins with full arm extension with both feet on the floor. (free weights)

Click here for a Entry Form .......