I read this challenge first on Charlotte’s blog, “The great Fitness Experiment”, now it’s creator, The FitJerk has posted it on his blog. I wanted to spread the challenge further, to give us a measure to judge ourselves against.
Below is the exercise order and a table to help you calculate your scores. First things first… don’t bother doing the math in the gym, just write your numbers down and you can total it up when you get home. Here’s how the scoring works: (weight lifted)/(your weight) x (# of reps)
As an example, if you weigh 130lbs and did squats with 120lbs for 12 reps, your score would be 11.1 – notice how if you lifted your bodyweight, you would get 1 point per rep and more than that if you lifted heavier.
|Exercise||Reps||Load(lbs)||% Body Weight||Score|
- Do not substitute exercises for their machine counter parts. This is a purely free-weight lifting challenge.
- Do only one set of each exercise and rest exactly two minutes between each set.
- Always use a spotter. Your set is done when your form starts to become shaky.
- Do one set of warmup with 30-50% of your bodyweight for each exercise before you decide to go all out.
Have fun, and if you do it, let me know your score. And no, I haven’t done it yet. I just read it and thought it was worth talking about.