Are YOU up for a Challenge?

At work we are doing what’s called the “Pick 6 Challenge” for our members.  There is a list of exercises to choose from and you have to choose 6 of them to complete, 3 being cardio and 3 being strength.  You get to choose the order you want to do each exercise.  You  have 2 minutes in between exercises.

The weightlifting events are:

  • Bench Press on Smith Machine
  • Pull-Ups on Gravitron
  • Leg Extension
  • Push-Ups (modified for women)
  • Tricep Dips on Gravitron
  • Abdominal Crunches

The cardiovascular events include:

  • 1-Mile Indoor Run/Walk
  • 1500-Meter Row
  • 10 Minute AMT Challenge
  • 2 mile Expresso Bike Race (Stationary Bike)

For each event, points are assigned.  Points are based on time for the cardiovascular events (the AMT challenge is based on distance too) and points are based on repetitions for the strength events.

Determination of weight lifted for each event is based on a percentage of one’s body weight, gender and their age.

Point Values

Running:

Mile Run/Walk Inside
Men & Women
Time Points
under 5:59 100
6:00-6:59 95
7:00-7:59 90
8:00-8:59 85
9:00-9:59 80
10:00-10:59 75
11:00-11:59 70
12:00-12:59 65
13:00-13:59 60
14:00-14:59 55
15:00-15:59 50
16:00-16:59 45
17:00-17:59 40
18:00-18:59 35
19:00-19:59 30
20:00-20:59 25
20+ 20

Biking:

2 mile Expresso Bike
Men Women
Time Points Time Points
under 6:00 100 under 7:00 100
6:01-6:15 95 7:01-7:15 95
6:16-6:30 90 7:16-7:30 90
6:31-6:45 85 7:31-7:45 85
6:46-7:00 80 7:46-8:00 80
7:01-7:15 75 8:01-8:15 75
7:16-7:30 70 8:16-8:30 70
7:31-7:45 65 8:31-8:45 65
7:46-8:00 60 8:46-9:00 60
8:01-8:15 55 9:01-9:15 55
8:16-8:30 50 9:16-9:30 50
8:31-8:45 45 9:31-9:45 45
8:46-9:00 40 9:46-10:00 40
9:01-9:15 35 10:01-10:15 35
9:16-9:30 30 10:16-10:30 30
9:31-9:45 25 10:31-10:45 25
9:46-10:00 20 10:46-11:00 20
10:01-10:15 15 11:01-11:15 15
10:16-10:30 10 11:16-11:30 10
10:30+ 5 11:30+ 5

Rowing:

1500 Meter Row
Men Women
Time Points Time Points
under 5:30 100 under 6:00 100
5:31-5:45 95 6:01-6:15 95
5:46-6:00 90 6:16-6:30 90
6:01-6:15 85 6:31-6:45 85
6:16-6:30 80 6:46-7:00 80
6:31-6:45 75 7:01-7:15 75
6:46-7:00 70 7:16-7:30 70
7:01-7:15 65 7:31-7:45 65
7:16-7:30 60 7:46-8:00 60
7:31-7:45 55 8:01-8:15 55
7:46-8:00 50 8:16-8:30 50
8:01-8:15 45 8:31-8:45 45
8:16-8:30 40 8:46-9:00 40
8:31-8:45 35 9:01-9:15 35
8:46-9:00 30 9:16-9:30 30
9:01-9:15 25 9:31-9:45 25
9:16-9:30 20 9:46-10:00 20
9:31-9:45 15 10:01-10:15 15
9:46-10:00 10 10:16-10:30 10
10:00+ 5 10:30+ 5

AMT: 7 points are awarded for every tenth of a mile completed in 10 minutes

Bench Press: (note: only posted until age 40, if interested for values over 40 just let me know!)

Bench:      
Men Women
Age Percentage Age Percentage
20 and under 75% 20 and under 40%
21 75% 21 40%
22 74% 22 39%
23 74% 23 39%
24 73% 24 38%
25 73% 25 38%
26 72% 26 37%
27 72% 27 37%
28 71% 28 36%
29 71% 29 36%
30 70% 30 35%
31 70% 31 35%
32 69% 32 34%
33 69% 33 34%
34 68% 34 33%
35 68% 35 33%
36 67% 36 32%
37 67% 37 32%
38 66% 38 31%
39 66% 39 31%
40 65% 40 30%

Leg Extensions:

Men Women
Age Percentages Age Percentages
18-29 50% 18-29 40%
30-39 48% 30-39 38%
40-49 46% 40-49 36%
50-59 44% 50-59 34%
60+ 42% 60+ 32%

Dips:

Men Women
Age Percentage Age Percentage
18-29 74% 18-29 50%
30-39 72% 30-39 48%
40-49 70% 40-49 46%
50-59 68% 50-59 44%
60+ 66% 60+ 42%

Pull Ups:

Men Women
Age Percentages Age Percentages
20 and under 70% 20 and under 50%
21 68% 21 49%
22 68% 22 49%
23 68% 23 49%
24 66% 24 48%
25 66% 25 48%
26 66% 26 47%
27 64% 27 47%
28 64% 28 46%
29 64% 29 46%
30 62% 30 45%
31 62% 31 45%
32 62% 32 44%
33 60% 33 44%
34 60% 34 43%
35 60% 35 43%
36 58% 36 42%
37 58% 37 42%
38 58% 38 41%
39 56% 39 41%
40 56% 40 40%

Push Ups:

Every Rep Above Low End of Average:  +1 point
           
Men
Age Excellent Good Average Fair Poor
20-29 >49 34-48 17-33 6 to16 <5
30-39 >40 25-39 12 to 24 4 to11
40-49 >35 20-34 8 to19 3 to 7 <2
50-59 >30 15-29 6 to14 2 to 5 <1
60+ >20 5 to19 3 to 4 1 to 2 0
           
Women
Age Excellent Good Average Fair Poor
20-29 >55 45-54 35-44 20-34 <19
30-39 >45 35-44 25-34 15-24 <14
40-49 >40 30-39 20-29 12 to19 <11
50-59 >35 25-34 15-24 8 to14 <7
60+ >30 20-29 10 to19 5 to 9 <4

Crunches:

Every Rep Above Low End of Average:  +1 point
       
Men
Age Beginner Intermediate Advanced
<30 <30 30-50 >50
30-39 <22 22-45 >45
40-49 <21 21-40 >40
50-59 <18 18-35 >35
60+ <15 15-30 >30
       
Women
Age Beginner Intermediate Advanced
<30 <25 25-45 >45
30-39 <20 20-40 >40
40-49 <18 18-35 >35
50-59 <12 12 to 30 >30
60+ <11 11 to 25 >25

My Score

Today I did the challenge myself and picked the following exercises (also in the order I did them):

  • 1 mile Run: 8:20
  • Crunches in one minute: 77
  • 2 mile Bike: 6:32
  • Bench: 30 reps (at 50lbs)
  • AMT (distance in 10 minutes): 0.97
  • Leg Extensions: 61 reps (at 58lbs)

Phew, this was tough! My score came to 395.9.  I was happy with it, but would have loved a score in the 400s!  I think the top female score right now is 530! She killed just about every event, she’s in great shape cardiovascular and strength wise.

Are YOU up for a Challenge?

Try it out! If you don’t have a rower or AMT or any of the other machines, substitute another exercise.  For example, instead of the AMT use the elliptical.  Or do one of the cardio choices twice.  Just have fun with it!!

How to do it:

  • Choose 6 of the exercises listed above (shoot for 3 cardio and 3 strength)
  • Rest only 2 minutes between exercises
  • Go as hard as you can! Give it your all!
  • Tally up your points with the values above and let me know how you did!
  • Have fun! Challenge yourself!

Let me know if you try it out!

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5 responses to “Are YOU up for a Challenge?

  1. That is fun and unique- I want to try it!

  2. That sounds like so much fun! I think I’ll try something out this weekend but it’ll all be done at home so we’ll see how it goes.

  3. How fun! Must be cool to work in an environment that comes up with competitions like that. 🙂

  4. Sounds like you have a great work atmosphere/environment! 🙂 That’s great!

  5. Pingback: Clean Plate Club |

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