9 exercises,
shorter sprints
against the clock

9 exercises,
shorter sprints
against the clock

TIME FOR YOU OR YOUR TEAM TO RISE TO THE CHALLENGE

Try the challenge with a FREE 3 day pass

Fit Brit is back again for the 9th year running, and for the first time,
DW will also be taking part, to make this the UK’s biggest fitness challenge to date.

There are three categories this year, with the Individual Open (<40yrs) & Masters (+40yrs on the day of the final)
and a Partner event (any age, and gender mix).

Complete the exercises back to back, as quickly as possible.
For teams, each partner takes it in turn, alternating between the exercises.

The Individual Challenge

1. 800M RUN

>  Start on stationary treadmill.

>  Timer starts when speed is selected and enter button is pressed.

>  Incline 0%.

2. 20 BARBELL FRONT SQUATS

Male 30kg / Female 20kg

>  The bar must sit on the front of the shoulders.

>  Squat down, glutes must touch bench and return to full upright position, with knees locked out.

3. ALTERNATE ARM MEDICINE BALL PRESS UPS

Male 20 / Female 10

>  Start in push-up position with one hand on medicine ball.

>  Perform a full push-up, with shoulder going to the height of the ball.

>  Alternate arms each repetition.

 

4. 20 ALTERNATING DUMBBELL SNATCHES

Male 16kg / Female 10kg

>  Pull the dumbbell up from the floor.

>  Punch overhead and extend arm at the top.

>  Elbow and knees must be locked out at the top of the repetition.

>  Place dumbbell down and repeat with alternate arm for each repetition.

5. 1.5KM BIKE

Male Level 14 / Female Level 10

>  Feet secured in pedals at all times with no free-wheeling.

6. 30 KETTLEBELL SWINGS

>  Kettlebell swings up to shoulder level with straight arms.

>  Kettlebell must be stood up before moving on.

7. 20 CHEST TO FLOOR BURPEES WITH LATERAL JUMP OVER DECK

>  Chest to floor burpee with hand release.

>  Then lateral jump over the deck with a 2 foot take-off and landing.

>  Deck to be at maximum height.

 

8. 30 BARBELL PUSH PRESS

Male 25kg / Female 15kg 

>  Barbell from shoulders to overhead.

>  You can use your legs to push, but must lock out arms and legs at the top.

>  Return bar to shoulder level.

 

9. 400M ROW

Drag factor 130-140

>  Pre-set 130-140 drag factor before challenge and keep feet strapped in throughout.

>  Stop timer when 400m has been reached.

A member of the team will be on hand to guide you through each exercise and record your time, so all you need to concentrate on is the challenge. The fifty fastest men's, women's and teams' times will be entered into our UK grand final which will take place in November. Make 2017 the year that you challenge yourself. 

Try the challenge with a FREE 3 day pass

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