Fitness GradingFitness Grading System

 

The Grading System is designed to measure progression and motivate us to push our fitness to the next level.

 

There are 3 stages of grading, each with 4 levels making a total of 12 levels.

 

In order to progress to the next level, a certain number of events/challenges must be completed.

 

Each level has a 'gym challenge' which must be completed in a certain time in order to move to the next level.

 

The 'gym challenge' can only be done once everything else in the stage has been completed. The other distances/challenges maybe unsupervised but require verification.

 

Everybody starts at Stage 1 Level 1 and a maximum of 2 gym challenges can be done in one grading session.

Personal Training Hertfordshire

Stage 1

 

 

  LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4

Gym Challenge

First Blood

Rowing Combo

Pyramid

CV Vs Res 1

Run

 1km 2.5km 5km 10km

Rower

 1km 2km 3km 4km

Bike

 5km 10km 15km 20km

Swim

 500m 1km 1.5km 2km

Triathlon

Challenge Central Tri

 

Stage 1 Level 1 - First Blood

First Blood

1000m row

25 Squats

1/2 Mile Treadmill

25 Medicine Ball Smashes (6kg Ball)

1/2 Mile Cross Trainer (Level 10)

25 Step Ups (Each leg)

5 Laps of the stairs (No handrail)

25 Press Ups (Normal or Half)

1 Mile Bike (Level 10)

26 Lunges

 

Stage 1 Level 2 - Rowing Combo

Row Combo Challenge

 

Two rounds of:

 

250m Rower

30 Squats

250m Rower

30 Press Ups (Half or Full)

250m Rower

30 Medicine Ball Smashes (6kg Ball)

250m Rower

30 Leg Raises

250m Rower

15 Burpees

 

Stage 1 Level 3 - Pyramid Challenge 1

Pyramid Challenge 1

 

10 - Bosu Jump

20 - Burpees

30 - Press Ups

40 - Dips

50 - Squat Jumps

60 - Knee Raises

70 - Medicine Ball Smashes

80 - Lunges

90 - Step Ups

100 - Star Jumps

90 - Step Ups

80 - Lunges

70 - Medicine Ball Smashes

60 - Knee Raises

50 - Squat Jumps

40 - Dips

30 - Press Ups

20 - Burpees

10 - Bosu Jumps

 

 

Stage 1 Level 4 - Cardio Vs Resistance 1

Cardio Vs Resistance Challenge

 

Each combo must be completed twice 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

 

 

Personal Training Hertfordshire

 

Stage 1 Rules

 

Pass time for all gym challenges in this stage is 45 minutes.

 

The challenge central triathlon has to be completed before moving on to stage 2. Dates of Triathlons.

 

Gym Challenges can only be conducted at grading sessions or during group/personal training sessions.

 

4 challenges/distances out of the 5 options must be completed in order the progress to the next level.

 

The 'Gym Challenge' must be one of the 4.

 

The challenges/distances must be completed within a month before the grading session for each level.

 

 

 

Personal Trainer HertfordshireStage 2

 

 

  LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4

Gym Challenge

Box Challenge

1000 Rep Challenge

Pyramid 2

CV vs Res 2

Run

 15km Half Marathon 25km 30km

Rower

 5km 6km 7km 8km

Bike

 40km 60km 80km 100km

Swim

 2.5 km 3km 3.5km 4km

Triathlon

Sprint Triathlon

Olympic Triathlon

Alternative

3 Peaks Challenge

Duathlon

 

Stage 2 Level 1 - Box Challenge

Box Challenge

40 Meters Distance for 'walks'

 

2 Raisers for women

3 Raiser for men

 

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

 

Stage 2 Level 2 - 1000 Rep Challenge

1000 Rep Challenge

 

100 reps of every exercise below.

 

Any order

 

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

Stage 2 Level 3 - Pyramid Challenge 2

Pyramid Challenge 2

Start at the top, 3 times round

 

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

Stage 2 Level 4 - CV vs Resistance 2

 

CV vs Resistance 2

Once through

 

CV

Resistance

Bike

Squat Jumps
1 Mile 50
.80 Mile 40
.60 Mile 30
.40 Mile 20
.20 Mile 10
   

Cross Trainer

Power Lunges
.50 Mile 50
.40 Mile 40
.30 Mile 30
.20 Mile 20
.10 Mile 10
   

Rower

Press Ups
500 Meters 50
400 Meters 40
300 Meters 30
200 Meters 20
100 Meters 10
   

Treadmill

Burpees
.50 Mile 50
.40 Mile 40
.30 Mile 30
.20 Mile 20
.10 Mile 10

 

Personal Trainer Hertfordshire

 

Stage 2 Rules

 

Pass time for gym challenges is 60 Minutes.

 

Sprint Triathlon or the 3 Peaks Challenge must be completed before progression to Level 3.

 

An Olympic Triathlon or a Duathlon must be completed for progression to Stage 3.

 

Gym Challenges can only be conducted at grading sessions or during group/personal training sessions.

 

4 challenges/distances out of the 5 options must be completed in order the progress to the next level.

 

The 'Gym Challenge' must be one of the 4.

 

The challenges/distances must be completed within two months before the grading session for each level.

 

The triathlons and 3 peaks challenges must be completed within a year before the final gym challenge.

 

Personal Trainer HertfordshireStage 3

 

 

  LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4

Gym Challenge

Hill Burpees Challenge

3000 Rep Challenge

Mile of Burpees

The Ultimate

Run

 Marathon 2 Marathon 2 Days 40 Miles 50 Miles

Rower

 9km 10km 11km 12km

Bike

 140km 180km 220km 250km

Swim

 4.5km 5km 5.5km 6km

Triathlon

Half Ironman

Ironman

Alternative

Welsh 3000s

 

Stage 3 Level 1 - Hill Burpees Challenge

Hill Burpees Challenge

Once through. Lap of the hill between each set:

 

100 Burpees

90 Burpees

80 Burpees

70 Burpees

60 Burpees

50 Burpees

40 Burpees

30 Burpees

20 Burpees

10 Burpees

Stage 3 Level 2 - 3000 Rep Challenge

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

Stage 3 Level 3 - Mile of Walking Burpees

Burpee Mile

 

One Mile of walking burpees.

 

Marked out between two cones 13 meters apart in the active4less studio.

 

124 laps.

 

 

Stage 3 Level 3 - Ultimate Challenge

Ultimate Challenge

 

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

Personal Training Hertfordshire

Stage 3 Rules

 

 

 

Pass time for Level 1 - 3 Gym Challenges will be 90 minutes.

 

The 'Ultimate Challenge' pass time will be confirmed.

 

An Half Ironman or the Welsh 3000's challenge must be completed before progression to level 3.

 

An Ironman Triathlon needs to be completed before finishing the grading system.

 

Gym Challenges can only be conducted at grading sessions or during group/personal training sessions.

 

ALL challenges/distances must be completed before taking on the gym challenge.

 

The challenges/distances must be completed within 3 months before the grading session for each level.

 

Triathlons and Welsh 3000's must be completed within a year before the final gym challenge.

 

More Videos

 
 
EVENTS & DIARY DATES
Next Social:

Personal Training HertfordshireTBA

 

 

 
Next Challenge:

Personal Trainer Hertfordshire

6th Aug

3 Peaks Challenge

Enter Here

 

 
Next Assessment:

Personal Training Hertfordshire

14th Aug

Please book a time slot

11- 12pm

 

 

Newsletter

Want to hear more from amc-training?

Sign Up for a newsletter:

 

Name
Email

Personal Training in Hertfordshire

 

 
Website Design Stevenage
 Follow amc-training on twitterJoin amc-training on facebookamc-training on YouTube Personal Trainers Herfordshire
Tiger Web Design
Designed and managed by websitenotworking