• The Ice Breaker has been designed with you the Gym Athlete in mind.
• There are elements of this course that are 'push' orientated.
• When training in a gym it is recommenced to encompass 'pull' elements to counter balance the training
• Gym X Training is all about training in a gym , but training smart.
• This course is here to challenge you, not give you a training program of only these disciplines.
• Consult a trained fitness professional for further guidance.
• Consult a medical professional before taking on a physical challenge.
• The following applies to the Advanced Challenge, but crosses over to Intemediate in some case.

Row

Male: 500 m
Female: 500 m

• Damper may be set on any level. You may not leave the seat until the allocated distance has been completed.

Squat Thrusts

Male: 100 (Alternate)
Female: 100 (Alternate)

• 100 Alternate Squat Thrusts are required.
• The toe and heel must cross the line of two strips of 12 inches apart.
• Every other stride will be counted (50 in total)
• Hands must be firmly placed at shoulder width apart.

Bench Press

Male: 30 x 40 kg
Female: 30 x 20 kg

• Bench Press will be a full lock out of the arms (full extension) and the bar bell being lowered to make contact (under control) with the chest.
• No bouncing off the chest will be allowed.
• A spotter may take the weight at any stage, but the rep will not count until the required distance of a safe controlled rep has been completed.
• Judges decision is final.

A - Stride Jumps Squats

Male: 30
Female: 30

• Legs either side of a Reebok Step Deck.
• You must jump with both feet onto the platform and jump off again using both feet and land astride the platform in a controlled manner safely.
• You may double tap as you land.

The Toe Tap

Male: 100 (Step Deck or 4 Risers)
Female: 100 (Step Deck or 4 Risers)

• See Video
• We will be using a Reebok Step Deck to Toe Tap against.
• The toe must make contact with the upper platform
• You may walk the toe tap through if you are tired
• Every other toe tap will be counted (50) making 100 toe taps in total.

Row

Male: 300 m
Female: 300 m

• Damper may be set on any level. You may not leave the seat until the allocated distance has been completed.

Clap Press Ups

Male: 10
Female: 10 (Decline Press Ups - feet on Step Deck)

• Chest must touch the floor
• Explosive push and a clap or both hands touching one another must make contact
• You must return to the chest touching the floor
• Ladies feet resting on the Platform of the Deck
• Lower the body till your chin touches the floor (sponge marker)and arms are at 90 degrees.
• Normal Press Ups for Intermediate Females

Shuttle Runs

Male: x 6 (300m)
Female: x 6 (300m)

• As you finish the Press Ups , you must run to the end line of the Sports Hall and collect one of six tennis balls and return it into a box at the other end of the Sports Hall.
• You must collect each tennis ball
• You must place the tennis ball in a controlled manner into the box at the other end
• No throwing of a tennis ball
• You must only collect one tennis ball at any one stage.

Shoulder Press

Male: 30 x 25 kg
Female: 30 x 15 kg

• You must be seated before you commence your seated shoulder press
• You must lift the weight under a controlled manner to your lap and push out to full extension
• The weight must be lowered to below the adams apple of the neck. Above the chin will not count.
• Arms may be narrow or wide grip
• A spotter may take the weight off you at any stage , but the rep will not count.
• You must complete all stated reps to complete the challenge
• A Judge may stop you at this stage if he feels you are in danger of hurting yourself.
• The judges decision is final.