Fitness Level
Grading System
The grading system is designed to measure progression and motivate clients to push their fitness to the next level.
There are 10 levels of progression with each level getting harder.
In order to progress to the next level, 4 events/challenges must be completed:
Level 1 |
Level 2 |
Level 3 |
Level 4 |
Level 5 |
Level 6 |
Level 7 |
Level 8 |
Level 9 |
Level 10 |
|
White |
Yellow |
Orange |
Green |
Blue |
Pink |
Purple |
Red |
Brown |
Black |
|
Gym Challenge |
First Blood |
Row Combo |
CV vs Res |
1000 Rep |
Box |
Pyramid |
Burpees |
3000 Rep |
Walking Burpees |
Ultimate |
Run |
1km |
2.5km |
5km |
10km |
15km |
22km |
30km |
44km |
88km (48hrs) |
Ultra Marathon |
Bike |
5 miles |
10 miles |
20 miles |
30 miles |
40 miles |
60 miles |
80 miles |
100 miles |
120 miles |
150 miles |
Swim |
500m |
1km |
1.5km |
2km |
2.5km |
3km |
3.5 |
4km |
4.5km |
5km |
Row |
1km |
2km |
3km |
4km |
5km |
6km |
7km |
8km |
9km |
10km |
Triathlon |
CC Triathlon |
Sprint |
Duathlon |
Aquathlon |
Olympic |
Half Ironman |
Ironman |
|||
Other |
300 |
grim challenge |
tough Guy |
|||||||
Hill |
3 Peak Challenge |
Welsh 3000's |
Fell Run 10miles |
Level 1 - White Zone
Gym Challenge - First Blood
1000m row
25 Squats
1/2 Mile Treadmill
25 Medicine Ball Smashes
1/2 Mile Cross Trainer
25 Step Ups
5 Laps of the stairs
25 Press Ups
1 Mile Bike
26 Lunges
Pass time - 60 Minutes
Row Combo Challenge
Two rounds of:
250m Rower
30 Squats
250m Rower
30 Press Ups
250m Rower
Medicine Ball Smashes
250m Rower
30 Sit Ups
250m Rower
15 Burpees
Pass time - 60 minutes
Cardio Vs Resistance Challenge
Each combo is completed 3 times before moving on:
Climber |
Vs |
Burpees |
250 Strides |
25 |
|
Rower |
Vs |
Squat Jumps |
500 m |
50 |
|
Stairs |
Vs |
Medicine Ball Smashes |
5 |
50 |
|
Bike |
Vs |
Kettlebell Swings (6kg) |
0.50 mile |
50 |
Pass time - 60 mins
Declining Rep Challenge
Start at the top, twice round
Pass time - 60 minutes.
100 - Squat Jumps
90 - Box jumps
80 - Medicine Ball Smashes
70 - Lunges
60 - Sit Ups
50 - Press Ups
40 - Kettle Bell Swings
30 - Burpees
20 - TRX Twists
10 - Bosu Jumps
Box Challenge
40 Meters Distance for 'walks'
Round 1
50 Step Ups
Walking Lunges
40 Step Ups
Walking Lunges
30 Step Ups
Walking Lunges
20 Step Ups
Walking Lunges
10 Step Ups
Walking Lunges
Round 2
50 Box Jumps
Walking Squat Jumps
40 Box Jumps
Walking Squat Jumps
30 Box Jumps
Walking Squat Jumps
20 Box Jumps
Walking Squat Jumps
10 Box Jumps
Walking Squat Jumps
Round 3
50 Straddle Jumps
Walking Burpees
40 Straddle Jumps
Walking Burpees
30 Straddle Jumps
Walking Burpees
20 Straddle Jumps
Walking Burpees
10 Straddle Jumps
Walking Burpees
Round 4
50 Holding Box Jumps
Walking Press Ups
40 Holding Box Jumps
Walking Press Ups
30 Holding Box Jumps
Walking Press Ups
20 Holding Box Jumps
Walking Press Ups
10 Holding Box Jumps
Walking Press Ups
Past time - 60 min's
1000 Rep Challenge
100 reps of every exercise below.
Any order
Pass time - 45 minutes
1. Burpees
2. Kettlebell Swings
3. Squat Jumps
4. Tricep Dips
5. Press Ups
6. Box Jumps
7. Sit Ups
8. Medicine Ball Smashes
9. TRX Squat & Pulls
10. Power Lunges
Lap of the hill between each set:
Pass time - 60 minutes
100 Burpees
90 Burpees
80 Burpees
70 Burpees
60 Burpees
50 Burpees
40 Burpees
30 Burpees
20 Burpees
10 Burpees
3000 Rep Challenge
300 reps of every exercise below.
Any order.
Pass time - 90 Minutes
1. Burpees
2. Kettlebell Swings (12kg)
3. Squat Jumps
4. Tricep Dips
5. Box Jumps
6. Press Ups
7. Sit Ups
8. Medicine Ball Smashes
9. TRX Squat & Pulls
10. Power Lunges
Walking Burpees Challenge
1 Mile of Walking Burpees
Pass time - 90 Minutes
Ultimate Challenge
Pass time - TBC
150 Burpees
150 Box Jumps
150 Clean and Press
Treadmill 3 Miles
Bike 6 Miles
150 Power Lunges (each leg)
150 Press Ups
Climber 2000 strides
150 Dips
150 Squat Jumps
30 Laps of the stairs
150 Pull Ups
150 Sit Ups
Rower 3km
150 Kettlebell Swings
150 Burpees
Gym Challenge 1 - First Blood
1km Run
5 Mile Bike
500m Swim
1km Row
Level 2 - Yellow Zone
Gym Challenge 2 - Rower Combo Challenge
2Km Run
10 Mile Bike
1km Swim
2km Row
Level 3 - Orange Zone
Gym Challenge 3 - Cardio Vs Resistance
5km Run
20 Mile Bike
1.5 Swim
3km Row
Level 4 - Green Zone
Gym Challenge 4 - Declining Rep Challenge
10km Run
30 Mile Bike
2km Swim
4km Row
Sprint Triathlon
3 Peak Challenge
Level 5 - Blue Zone
Gym Challenge 5 - The Box Challenge
15 Km Run
40 Mile Bike
2.5 Swim
5km Row
Duathlon
300 Rep Challenge
Level 6 - Pink Zone
Gym Challenge 6 -1000 Rep Challenge
22km Run
60 Mile Bike
3km Swim
6km Row
Aquathon
Grim Challenge
3000's
Level 7 - Purple Zone
Gym Challenge 7 - Burpees Hill Challenge
30km Run
80 Mile Bike
3.5km Swim
7km Row
Tough Guy
Olympic Triathlon
Level 8 - Red Zone
Gym Challenge 8 - 3000 Rep Challenge
44Km Run
120 Mile Bike
4km Swim
8km Row
Fell Race
Half Ironman
Level 9 - Brown Zone
Gym Challenge 9 - Walking Burpees Challenge
88km (in 48 hours)
120 Mile Bike
4.5m Swim
9km Row
Level 10 - Black Zone
Gym Challenge 10 - Ultimate Gym Challenge
Ultra Marathon
150 Mile Bike
5km Swim
10km Row
Ironman Triathlon
