Are you ready for workout 3 next week?! Here's some targets to aim for set by your personal trainers. Check out the scores, photo gallery & full details about workout 3 & the 4 Week Workout Series here...
WORKOUT 3 - 2KM BIKE TIME TRIAL WITH BENCH PRESS & CHIN UPS
Complete a 2km bike time trial on a damper setting of your choice. Within 1 minute of finishing the bike complete 1 set of max reps on the bench press at 50% body weight for women & 70% body weight for men. Within 1 minute of finishing the bench press complete 1 set of max chin ups with an overhand grip.
Bike 2km
Bench press max reps (50% body weight women / 70% body weight men)
Chin ups max reps (overhand grip)
Your score is your bike time minus 1 second for every bench press & chin up rep. Lowest time wins.
David E 3:17 - 32 - 20 = 2:25
Alex 3:18 - 30 - 23 = 2:25
Mike 3:27 - 35 - 23 = 2:29
Carsten 3:18 - 30 - 15 = 2:33
Bryce 3:27 - 31 - 18 = 2:38
Jesse M 3:35 - 29 - 22 = 2:44
Dave B 3:17 - 22 -11 = 2:44
Nathan 3:19 - 22 - 6 = 2:51
Brodie 3:20 - 18 -10 = 2:52
Jesse C 3:26 - 12 - 4 = 3:10
Tom 3:56 - 33 - 17 = 3:16
Josh 3:50 - 13 - 5 = 3:32
Mel 3:57 - 6 -1 = 3:50
Inika 4:05 - 3 - 0 = 4:02
WHAT IS THE 4 WEEK WORKOUT SERIES?
The 4 Week Workout Series is a ‘once a year event’ that involves 4 challenging workouts for you to complete during your personal training sessions - 1 workout each week for 4 weeks. You can use your results as your own fitness bench mark or you can compare your score with other participants & your personal trainer (yes, we'll all be doing it too).
Everyone who trains at Drive Fitness is welcome to take part in the 4 Week Workout Series. It's not about winning but about taking on new challenges and finding ways to keep training varied & exciting. If you're interested in participating let your trainer know so we can help you prepare. It doesn't have to be competitive - I encourage everyone to give It a go and use it in a way that benefits your training.
HOW DOES THE 4 WEEK WORKOUT SERIES WORK?
Workouts will require a combination of strength, fitness & technique and are deliberately designed to be challenging.
Workouts will include a combination of exercises that you typically encounter in your personal training sessions, your trainer will help you prepare in advance so you can complete the workouts safely.
Workouts are to be completed during your personal training session within the scheduled week - 1 workout each week for the 4 week period.
Workouts will be announced at least 1 week in advance of the scheduled start date.
Each workout will be scored and the scores from all 4 workouts will be combined to find overall 1st, 2nd & 3rd for for men and women.
HOW IS THE 4 WEEK WORKOUT SERIES SCORED?
At the end of each week your overall place will become your score - 1 point for 1st place, 2 points for 2nd place, 3 points for 3rd place and so on. Tied scores will receive the same place (and score), missed workouts will be scored as last place (highest score possible). At the end of the 4 weeks your 4 scores for each of the 4 workouts will be added together to get your overall score. Lower your score the better!
If you would like more info about the Drive fitness 4 Week Workout Series have a chat with your trainer or give me (Dave) a call on 0402 358 127 or email dave@drivefitness.com.au.