Get Ready! WLC Official Workout
The Whole Life Challenge begins with your preliminary assessment. It consists of three parts: body measurements, a measurable workout, and before and after pictures. Your final ranking among your teammates will be partially determined by your improvement in your measurements and workout.
To be a measurable workout, you must be able not only to evaluate your performance by a single score or time, you must do something that you can repeat exactly at the end.
For a scored workout, the number of sit ups you can complete in 2 minutes, or number of bodyweight bench presses you can complete in one set are some examples. For a timed workout, you could complete a 5-mile trail run for time or a run around your block as fast as you can for time. Use your experience as your guide.
You must be able to repeat the same exact workout at the beginning and the end of the Challenge.
You may choose any workout that is relevant to your experience or your particular training if you like. We also provide an Official Workout you can choose.
The WLC Official Workout
In 11 minutes:
Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.
Notes:
– Don’t worry – this workout was not designed to actually be finished in under 11 minutes – just get as far as you can in the list and count all your reps as points.
– your choice in run distance must remain the same for both your prelim and the final inventory
For example:
1. I’m sure I can finish 1/2 mile run in under 6 minutes, so I choose this option.
2. Start the stopwatch and head out for the run. The faster I run, the more time will be left after I finish to score more points (reps), so I run fast.
3. I finish the run in 4:42… but don’t stop… I immediately start squatting. I get through the squats, sit ups, plank ups, lunges and I get to 20 bicycles before 11 minutes is up.
4. My score is the total number of reps… 30+30+30+40+20 = 150.
5. I write this score down and enter it into the WLC web site.
Michael
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