World Gym Challenge announces 2nd of 12 Gym Challenges – Washington

The 2nd Gym Challenge has been released into the WGC database.

Designed so that all is needed is a Kettlebell and Bench Press and around 30 minute completion time for maximum use on equipment.

We have a Bench Press / KB Squat and Bodyweight exercise Alternate Squat Thrust.( AST)


  • Bench Press  cannot bounce of the chest
  • Each Circuit must be timed and Intermediates must take 1 minute recovery
  • AST must have equivalent to toes crossing a 12 inch marker
  • KB Squats , elbows must touch thighs , Kettlebell must be held by side handles and close to the chest at all times. There must be forward hip thrust at top of each rep. No crouching and counting reps
  • Do not attempt the level of event to which you are clearly not conditioned enough to enter.
  • Each event is in your folder marked ‘Monthly Challenge’
  • Results must be submitted by February 28th







FitBrit winner 2017 Nicci French talks with WGC


FitBrit is the closest format for what WGC offers gym members. In principle it is trying to find the fittest members of gyms by offering a competition based gym challenges based on time. The winner being the person with the quickest time.

The differences between WGC and FitBrit is that WGC looks at the significant split time of all the elements of training and events for gym challenges , whereby FitBrit is just a final time scenario.

There is no such gym challenge on this planet that is deemed the  hardest. All that can be learned from them is the comparable differences in the final times. In this , FitBrit fails, but where it succeeds is the amount of people that take this challenge on.

Most gyms in the UK do not provide gym challenges for members to train towards, but DW Gyms and Fitness First have combined in an effort to find the fittest from their members. WGC spoke to the female winner Nicci French from Poole Fitness First and asked here about the gym challenge and winning in 2016 and 2017.

What is the secret to winning FitBrit ?

No secret, just regular training. I vary my week doing strength training, HIIT training and endurance work- plus the odd world gym challenge thrown in. Nearer fit Brit, I train more specifically towards the elements in the competition

Do you miss the races between you and Tracey Davies?

Tracey Davies and Nicci French’s races against each other were always close year on year at the FitBrit Finals. Tracey stopped competitive racing in 2015.

Yes, the competition was good between us. I had beaten Tracy and she had beaten me- then we were 2 seconds apart in our final race! Would have loved to have paired up for an event with her!

What advice would you offer in how to train for FitBrit?

I have stuck to the same format over the years I have been taking part. Practise is key in this event.

You are a masters category athlete . Why do you think you are beating those younger then you ?

I think that women can become fitter and stronger as they age. Plus I train harder now then when I was younger as I have more time now that my children are older. I am more determined and focussed now I am older as I always think that this could be my last year!

What did you have to eat on the day of the final ?

This year I was away from home so I ate slightly differently. Generally I would eat corn cakes with nut butter followed by natural yogurt with fruit and nuts. I would have a snack about an hour before I competed- either a banana or some nuts.

What benefits have you been given by Fitness First ?

I have received free membership to Fitness First and a variety of other prizes over the years. The best year was winning a racing bike plus £250 of sports clothes!

As a female in your gym and winner are you a role model at all to other members ?

It would be nice to think so! I think I am proof, along with a couple of my friends, that you do not have to lose your fitness just because you are over 30. You can become stronger and more focussed but may have to tweak your workout.

The aim of FitBrit is to find the fittest gym members , how do you think this has transpired ?

I think it is developing well, especially now that DW are involved. There are more competitors nationwide so it will be interesting as more DW members get involved. It is the 10th year this year and I believe they are planning something bigger to celebrate this.

Have you ever considered CrossFit?

I have not considered joining a Crossfit gym but some of the training I do is similar to the Crossfit style. I enjoy combining strength and cardio in intense short sessions. The World Gym Challenge also provides circuits which are intense and challenging!

Whats the golden rules for keeping motivated and focused for performance ?

You have to enjoy what you do and make sure you have variety in your training so that you avoid being bored and injured. It also helps to have a training partner to keep you motivated

Are gym challenges good or bad for your gym ?

There are many reasons that gym challenges are not completed at gyms and the overriding evidence in this statement is that of all the local gyms I have been a member of  none have run a gym challenge for me to compete in.

Local area would include ROKO Gillingham  , Black Lion Leisure Centre, Gillingham , TryGym Chatham, Reynolds Rainham.

Of all of these local gyms I have requested that Gym Challenges be put in place, for me to train towards, yet for some reason a gym challenge is alien to the very people who own gyms.

And you have to ask yourself why ?

The evidence is overwhelming that those who compete in gym challenges are superbly fit, motivated and focused. Indeed when Fitness First and DW gyms went in search in finding the fittest gym members in the UK it came as no surprise that the winning females for 5 years running have all been those that compete in gym challenges on a regular basis. Even some of the male winners over the last 5 years have been gym athletes.

So , then if Gym Challenges produce exceptional levels of fitness, why won’t gyms run them ?

Gym Sport








I can only reflect on my current Gym – TruGym in Chatham Kent when I look for answers. As a member I asked for challenges to be run and as a business I asked for challenges to be run and on both occasions I have been turned down.

It may sound like sour grapes that gym challenges are not created in the likes of TruGym, but I find it odd that they are not encouraged at all. The whole idea of gym members finding a common purpose and training for an event has over the years in the gyms I have witnessed this at has produced nothing but a feeling of bonding and support, from the personal trainers who may find extra clients who want to train for fitness events, or indeed the member who was just bored and needed something else to train for.

I find it hard to understand the mentality of the modern day gym, that are focused on Functional Fitness as a way of encouraging some sort of mass drive to the only way to train is by HIIT Classes or seeking the help of personal trainers. It seems also that there is a massive failing by UK Active in not creating a culture of sport within gyms, whereby as you leave school, you are prepared to enter a gym and know how to train effectively using the equipment provided. On so many occasions, Ive heard form a generation of voices saying we just don’t know how to use the equipment properly in a gym. How is that possible with modern day schools having purpose built gyms in the their grounds?

If a gym claims it will get you fit, then there has to be documented evidence of this working. Not so much on losing weight as gyms simply don’t work work on that front unless you are seriously combining a healthy nutrition to accompany it.

So, will there be a difference in 2018 ? Will gyms be encouraged to try a sport that the whole gym can try if they so wish? Will gyms encourage their members to go out of their comfort zone and look for widening challenges? Or will they as I suspect just let things run they way there are and not do anything.

So far for 2018, in the gym I train at TruGym there are some fancy new posters on the wall, which are very pleasing to the eye, but I suspect will not do much to change the way people train, or seek new challenges. It will be much the same as it was last year. Walk through the door , nod at the receptionist and get on with your own training. Nothing wrong with that, but I just feel it could offer so much more.


World Gym Challenge launches its new Monthly Challenge for gym members

World Gym Challenge has been at the forefront of Gym Challenges since its creation in 2006.

What makes a good gym challenge ? 




A good gym challenge has to be simple in its execution, challenging and doable in any gym for any level of fitness to take part in.

This means that the order in which the gym challenge is completed has to be doable within a gym without having to deprive other members of the use of the gym or inconvenience other gym members . In some cases this may be trickier to manage in some of the smaller gyms, but large based gyms should not have a problem.

Gym members that want to take part?

It’s very unlikely your gym will actually run a gym challenge that provides results that are kept in a stable database so that you can reflect on your performance. That is why WGC created a personal folder for you to keep a record of the gym challenges that you take part in.

Why is this ?

Gyms are busy places and basically the gym just do not have the time or the resources to run gym challenges . In fact ask a gym what is a gym challenge and they will not know how to run one or set up a results service.  That is why WGC creates challenges that are Gym Management Free and rely on either established personal trainers to send in results for verification or established members of the community.






Why only one per challenge per month?

World Gym Challenge has over the years tried most combinations in what would engage gym members to try gym challenges. And for that reason we have reduced the gym challenges to just 12 per year for the Advanced, Intermediate and Non competitive gym member.

The Challenges this year are based on Historical World Leaders , the first is Kennedy.

Based on three levels of fitness.

What is non competitive racing ?

Just pop into a gym and try a challenge Non Competitive Racing is just about trying a gym challenge.

In each case you just need a watch to time yourself .




The perfect Gym Challenge

The Gym Challenge






In all my time at WGC I’ve been searching for the perfect gym challenge, and that’s over 11 years now. Ive seen combinations from all disciplines absolutely destroy and bring exceptional athletes to their knees. Ive seen the fit and Ive seen the fun athlete compete and push themselves in their own class equally as hard. So finding the perfect workout to suit them both is quite a challenge, but I think I have done it.

But before I go onto the perfect gym challenge, its important to reflect on what makes somebody WANT to go to the gym and to do that you must understand your reasons for going.

This year for me personally my drive and focus has been crushed beyond anything I have ever experienced before. Ive always bounced back and always had a drive to keep me pushing in the gym and working hard and always enjoy a visit to the gym.

This has been my passion for so many years that everyday I’ve always been wondering what will be my next session be like?

So my surprise this year to find myself in probably the worst shape of my life , having been affected by bad luck, injuries,  personal loss, lack of motivation and the discovery of high blood pressure and the eternal issue of being on medication.

I can say now categorically at the start of 2017 I was not expecting such a disastrous new year for my me physically.

So now I find myself searching for the perfect gym challenge to help rescue me and find me again wanting to bring that fire back in my belly instead of watching the waistline grow and see a pattern develop where going to the gym is no longer an option but an inconvenience .

So this is where I look for the perfect gym challenge for me .

And to find to find it I have to look at:

The perfect Gym Workout

  • The equipment in the gym that I use.
  • The duration that I want to be in the gym.
  • The intensity I want to work at.
  • The recovery I need.

The combinations of equipment, time and recovery are endless.







This particular challenge is not the perfect gym challenge, but it is based on the principles of what works to make the best challenge possible on the day. You can change it endlessly and the variations just add to your excitement of discovering the person you want to be.

If I can continue my progress throughout next year and keep a strict eye on my nutrition then I should be able to maintain a healthy lifestyle that is both physically challenging and rewarding when I visit the gym.

Be interesting to see what 2018 brings. Will I keep to the program, or fail to achieve my ambitious plans to be on track with my fitness? I guess many of you are thinking the same.

So to those of you who are looking at perhaps starting a gym regime beginning in the new year then , really learning how best to create gym challenges for you , certainly would be a good place to start.

Check out


Hampshire XT 2017

2nd December 2017

David Lloyd in Hedge End Southhampton saw the annual and most popular XT event take place. Entries from all over the UK , US and Iceland came to compete in this arduous and very difficult challenge.






Consisting of nine disciplines, of varying rep range and distance, three categories of athlete had to race down the course with the fastest time being  the winner .

The Disciplines were :

  1. Step Ups (with dumbbells)
  2. Press Ups
  3. Shuttle Runs
  4. Sit Ups
  5. Bench Press
  6. WattBike
  7. Burpees
  8. Row
  9. Seated Shoulder Press

The course is well established with varying exercises based over 20 years plus.

It was unfortunate that WGC was not involved in any capacity to supply live results and create a continuation of records  and databases for the results for the competitors to receive and look back on over the years ,in fact looking back this ceased in 2008 where I competed on top of a massive hangover and had a great time.

In fact , in the results above  is also results for Anton and Joseph Micallef who have both gone on to compete in Advanced levels.

Robert Gottlieb

So on this occasion, I visited just to really watch a friend race down the course. Robert Gottlieb had traveled from the US to take part and has done on several other occasions too. I felt a sense of immense pride and satisfaction seeing Robert race, something Im sure he shares too. A friend for over ten years Robert represents the true athlete in gym sport, not somebody who is supremely fit but somebody who just loves the thrill of competing, challenging himself and enjoying the day.

Press Ups

Can of worms time. Can Press Ups continue in event race line up ? IMO no. Press Ups are just too difficult to consistently get right by a group of judges who have the difficult task of counting reps, which are just fogged in inconsistency. The exercise is terrific and will continue to end of time with people trying them, but in competition no. This was discussed with Harry Thomsett while at SID 2017 (Strength in Depth) and he was in agreement that press up are just too difficult to judge consistently.

The race report …

No race report. I was in a visiting role who just visited this event to see a friend race , while there I took out the Go Pro and filmed a few friends who Ive known over the years compete and show a film record for them. These have been published onto WGC Blog page.