TEAMS OF 4 >>
YOUR CHOICE! There is no better accountability than when 3 other people are counting on you to do your best! *If you need help finding or filling a team, let your coaches know and we will find a perfect spot or solution for you!
MyZone Points
100 Points per Week
PASS/FAIL Approach – ALL members of your team must individually complete 800 MEPs per week in order to receive points. If all 4 members do not complete 800 MEPs, the team will not receive the points for that week.
*MEPS ARE CALCULATED MONDAY - SUNDAY
Bonus Points >>
EXTRA 25 POINTS per week if your team average is over 1000 MEPs!
Accountability Checks
25 Points per Person Each Week
There will be 8 weekly ”check-ins” to hold you accountable during the challenge.
Instructions for each check-in task will be posted to the Challenge Facebook Group on Sunday evenings and will need to be completed by the following Sunday @ 10PM to receive points for that week.
These tasks can be completed individually.
Examples of check-in tasks include small nutritional challenges like increasing your water intake, mindset exercises, and outdoor activities to name few.
Post-workout nutrition
3 Points per Ticket
Members will receive a ticket for drinking their protein shake after each workout. Names will be written on each ticket and dropped into the raffle. Points will be given to your team for each ticket collected over the 8 week period.
Protein must be shown, and actively consumed at the time ticket is given. Photos after sessions or “forgetting a ticket” will not be accepted. No exceptions.
Raffle Bonus >>
An overall raffle winner will be drawn and receive a 4 Pound Whey Protein! ($80 Value)
TEAM 56-Day Challenges
200 Points per Category
Each member of the team will be required to complete one of the four categories by the end of the challenge. Members will decide these upon sign-up, and they cannot be changed. 200 points will be awarded to the team for each completed category.
# 1. DAILY MOVEMENT – 10,000 STEPS PER DAY
Steps can be tracked any way you’d like as long as there is proof it was completed daily. Examples include sport/smart watches, any type of pedometer, Fitbits, etc. If your tracking device only records smaller date ranges and/or doesn’t have digital reporting capabilities, it is up to you to screenshot/print reports or photograph the device with proof of date (next to a dated newspaper for example) once the goal is achieved. As long as it can be proven DAILY points will be given.
We encourage you to test your device/recordings prior to day one of the challenge to ensure there are no issues with your plan.
# 2. NUTRITION – FOOD JOURNAL 56 DAYS STRAIGHT
At the end of the challenge, members in this category must show they have had a consistent daily food journal throughout the 8 weeks. We prefer these documented in an app such as MyFitnessPal but will allow dated, handwritten journals too as we know some prefer this method. Again, as long as it can be proven DAILY points will be given.
# 3. ENDURANCE – 100 MILES ON THE AIRDYNE
These challengers will be responsible for putting in some work on the bike. Miles can be completed in-house at any time and in any sequence. As long as 100 miles are completed within the 56 days, points will be awarded to the team.
There will be a folder in the lobby filing cabinet with a record sheet for each member in this category. You must date it, record the miles and have a coach see your results and sign off to receive credit.
# 4. STRENGTH – FIGHTER PULL UP PROGRAM
This is a 32-Day Program to increase strength and improve your chin ups and pull ups. You will follow the rep count and # of rounds listed for each day. This challenge should be completed by members who average 4 TFL sessions per week since all 32 days must be completed within the 8 week challenge. You can expect these extra reps to take 10-15 minutes post-workout, and reps can be performed at any skill level as long as they are completed.
Like the Airdyne challenge, there will be a folder in the lobby filing cabinet with a record sheet for each member in this category. You will follow the rep count and rounds listed for that day, and have a coach confirm and sign off to receive credit.
6 Physical Challenges
Points based on overall standings of each challenge
There will be a total of 6 physical challenges completed by all members of each team over the 8 weeks. Some challenges will be relay style, and some can be completed individually.
BE STRATEGIC >>
Teams can choose any of the 6 challenges in any order they’d like but may only complete one challenge pertraining week.
Training weeks are Monday – Sunday, beginning June 28th
The 4 relay challenges must be completed when all members of the team are present.
If there is a known injury preventing a teammate from completing any challenge, another member of the team may do a double leg. Outside substitutes will not be allowed. These injuries must be recent or chronic and the need for the change must be approved by a coach.
Coed Teams – appropriate weights will be set up for each round based on the male/female performing specific legs, and we will be sure to account for change of position, adding plates, etc.
The weeks and challenges are detailed to ensure each team has what they need to establish a plan and strategize.
Keep vacations in mind when deciding on a plan, substitutes will not be allowed in this case.
Some of the events call for strategy, figure out who is best for what to earn the most points.
Results of each challenge will place teams in order to scale points from greatest to least.
All challenges must be completed POST-WORKOUT, so schedule sessions accordingly.
4 Relay Style Challenges
ALL 4 MEMBERS OF THE TEAM MUST COMPLETE THESE TOGETHER
#1. MetCon Relay
Each member of the team completes one of the following parts of this challenge. Once a member successfully completes their portion, they must tag the next person at their station in order to start the next leg of the relay. Time stops when the final runner crosses the designated finish line.
AIRDYNE X 20 CALS
ROW X 20 CALS
SKI ERG X 20 CALS
RUN TO THE END OF THE BUILDING + BACK
#2. Sled Push Pyramid Relay
Every member of the team will push the sled 50ft. Once all members have pushed the sled, one plate will be added. This will continue for 4 Rounds Time will stop when all members have pushed the sled 50ft at each weight.
MEN – Begin with 3 plates on sled and continue until 6
WOMEN – Begin with 1 plate on sled and continue until 4
#3. 6 Mile Airdyne Relay Ride
Each member will complete half a mile at a time and then rotate with their teammates. Teams will stay in thesame order throughout and rotate 3x each to complete a total of 6 miles for time.
#4. Farmers’ Carry Relay
Four different sets of weights will be set up at one end of the turf. Each member will carry their weight from one end to the other. Once they place their bells down, they will run back and tag the next teammate. Each member will complete 2 total carries of their set.
Weights cannot be placed down until the member themselves pass the cone. A 10-second penalty will be addedif weights are thrown/dropped down.
2 Individual Performance Style
THESE CHALLENGES ARE STILL SCORED AS A TEAM, BUT CAN BE COMPLETED INDIVIDUALLY. THEY MUST STILL BE COMPLETED BY ALL 4 MEMBERS IN THE SAME TRAINING WEEK UNLESS TRAVEL EXCEPTIONS HAVE BEEN CLEARED AHEAD OF TIME.
#5. Trap Bar Medley
Each member of the team will compete in one of the weight categories from the list. All 4 categories have to be filled by the team. Each member will be given 60 seconds to complete as many reps as possible. Final team scores will be placed in order from greatest to least and scaled points based on where your team places will be awarded like all other challenges.
BE STRATEGIC — Points are multiplied based on how heavy the category.
For example, 15 Reps in the lightest category scores the same as 5 reps in the medium. Discuss with your team to achieve the highest score possible!
HEAVY – Men @ 305 / Ladies @ 225
# of Reps x 4 Points
MEDIUM – Men @ 265 / Ladies @ 205
# of Reps x 3 Points
LIGHT - Men @ 225 / Ladies @ 165
# of Reps x 2 Points
LIGHTEST - Men @ 185 / Ladies @ 135
# of Reps x 1 Point
#6. Prowler Suicides
The prowler suicide will consist of 4 evenly spaced cones. Members will push the high handles passed the first cone and the low handles back to start. This will repeat until the final cone has been crossed and the prowler is passed the starting line.
Each member of the team will perform one suicide as fast as possible, and the fastest 3 of the 4 times will be averaged for a final team time. Final team scores will be placed in order from fastest to slowest and scaled points based on where your team places will be awarded like all other challenges.
MEN – Prowler + 90 Pounds
WOMEN – Prowler + 50 Pounds
100 Bonus Points Per Team
This optional challenge will be held at either of these times…
Wednesday, August 18th after the 6:00pm session
Saturday, August 21st after the 8:30am session
40-50 USB Clean & Press Reps in 5 Minutes
USB Standards are based on bodyweight
MEN
Under 170 Pounds — 60# Strength USB x 50 Reps
170-210 Pounds — 80# Burly USB x 40 Reps
Over 210 Pounds — 100# Burly USB x 40 Reps
WOMEN
Under 150 Pounds — 40# Strength x 50 Reps
150 Pounds and Over — 60# Strength x 40 Reps
>> Bonus Workshop for Challengers
A USB Clean & Press Test Prep Workshop will be held for all competitors. There will be a poll posted in the Challenge Facebook Group during week one to vote on a date/time for the workshop.
