All you need for this gym challenge is a stopwatch.

A rowing machine.

Set of dumbbells.

Men 2 x 10 kg

Women 2 x 4 kg

Complete this challenge without recovery

Record the splits after each circuit and enter them into your personal folders.

If your gym is a subscriber to WGC, they can run this challenge for all their members and create a in house Leader Board at their gym.

They can also publish results live into the results board.

Alternativeley enter your own results by going to your personal folders.

Monthly Gym Challenge

July Gym Challenge - A Sport For Gyms.
Stage 1
Stage 2
Stage 3
Stage 4
Circuits
Discipline
Row
Burpees
Mountain Climbers
Thrusters*
Beginner
500
20
100
20
1
Intermediate
500
20
100
20
3
Advanced
500
20
100
20
5
 
Rules
Row
 Any Damper setting. At least one foot must be anchored to the rower.
Burpees
From a standing position, fall to the floor in a prone position (Chest to floor) . Upwards phase: Stand Upright. No Jump.
Mountain Climbers
 Assume the press up position. Your toes must be behind a line marker of twelve inches each toe must pass over both lines in an alternative fashion, while maintaining the press up position.
Men (2 x 10 kg d/b) Holding the d/b shoulder height. Squat to 90 degrees. On the upwards phase extend the arms to full extension and then repeat bringing the arms down to shoulder height. Women (2 x 4 kg d/b)
Circuits Repeat, without recovery. The stopwatch ends when the last circuit is complete.

Ask a gym instructor or personal trainer (with insurance) to record your results and send them to us at WGC so we can publish them using our unique online verification form Alternatively join our facebook group and publish them there.

Results will be added to our

 Leader Board Advanced  Leader Board Intermediate