CHALLENGE
KNOCK
OUT
Challenge participants will be assigned groups of 5. If you have a buddy you would like to be with, you can request to be on the same team (this may not be a guarantee, but we will take this into consideration when assigning teams). It is crucial for all team members to participate in every challenge. Accountability is going to be big part of this challenge, so get to know your teammates. Motivate and check in with each other throughout the challenge to keep everyone going.
Each week there will be a new challenge. Every team member must complete each challenge in order for the team to be eligible for ranking 1st, 2nd, or 3rd place. Challenges do not have to be performed with your teammates. All workouts can be done individually.
The point system is as follows:
1st place = 3 points 2nd place = 2 points 3rd place = 1 point
Performance and points will be recorded in a binder at the front desk, with the top 3 performers posted on the whiteboard in the gym along with total point accumulation.
Throughout the challenge teams will be able to directly challenge any top 3 placing teams to steal their points. Details on how to challenge a team to steal their points will be provided below.
All teams will have a final chance to come back and knock the top teams during week 9 of the challenge (Bonus week). Points during this week will be:
1st place = 5 pts 2nd place = 4 points 3rd place = 3 points
Once the final scores are in, the top 2 placing teams will go head to head in our final Knockout challenge to see which team will be crowned champion!
THE DETAILS
FEBRUARY 24th TO MAY 1st
THE CHALLENGES
WEEK 1
Bike 20 minutes , Run 10 minutes , Row 5 minutes
WEEK 2
Bench press: 5 rep max
WEEK 3
KB Circuit: (M: 25lbs and up W: 15lbs and up) - 4 rounds for time
Swings 20
Thruster 20
Start Position End Position
Renegade Row (no push up) 20 = 10 on each side
Safe Hand Position Start - End
Place stabilizing hand on ball
NOT the handle!
WEEK 4
Buy in: 10K steps in 1 day (w/ proof)
Challenge: Fastest Mile run
Tips for Running an efficient mile-
- Don’t sprint! Maintain a comfortably hard pace, it might feel easy at first but that feeling won’t last.
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Set a breathing rhythm! Manage your heart rate by taking even tempo, deep breaths.
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Run tall! Stand tall and keep your feet under you, drive your knees forward.
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Drive your arms! Active arms can help your legs maintain momentum, be sure to drive your elbows backward, not forwards.
WEEK 5 - Highest Combined Team weight Wins
Deadlift - 5RM
WEEK 6 - Lowest Combined Time Wins
CORE DAY (RFT5)
5 rounds for time: 10 V-ups, 10 MB Russian twists, 10 Hollow Rocks
WEEK 7 - Highest Combined Rounds Completed Wins
Leg day (AMRAP 10)
As Many Rounds As Possible in 10 minutes:
10 Goblet Squats, 15 Box Jumps, 20 Walking Lunges
WEEK 8
Buy in: 15 minutes on stair climber / yellow ellipticals (set to climb)
Challenge: 3 Mile bike ride for time (lowest combined time wins)
WEEK 9 - Lowest Combined Time Wins
Bonus week - 1st place = 5pts, 2nd place = 4pts, 3rd place = 3pts
Total Body Conditioning Ladder Workout (RFT5)
5 Rounds for Time: 25 air squats, 20 lunges, 15 sit ups, 10 push ups, 5 burpees
WEEK 10
Top 2 teams go head to head to see which team will be crowned the Knock Out Challenge Champions!
