At W10 our personal training coaches create a fitness challenge each week for our gym members to try.
We have collated a selection of coaches fitness challenges to keep yourself motivated and try. We will add new challenges each week, so bookmark this page for your new coaches challenge.
Coaches Fitness Challenges
This is a ball of fun !
- Descending ladder workout
- Wall balls -10 reps down to 2
- D balls - 5 reps down to 1
- 30 calories on the SkiErg
- 20 walking lunges (10 reps each leg)
- 10 Devils Press
- 5 Heavy Dballs over shoulder
Not going to lie...this is tough - Ollie finished on a time of 2 minutes 57 seconds.
- Landmine squat
- Kettlebell gorilla row
- Cardio of your choice
Starting on 15 reps/cals, take away 3 for each round until you get to 3 (5 rounds in total)
Starting with 2 and ending with 10 dumbbell thrusters
Adding a Turkish get-up (both sides) in between each set of of thrusters
Use weights that you can manage safely - but push yourself a little
Coach Quincy got it done in 3 mins 30 secs...
L-sit hold on parallettes
Same technique as the coaches are using in the video - See how long you can hold the position!
Tom: 28 seconds
Charles: 26 seconds
Grab a partner for this one.
- Bear crawl
- Alligator crawl
Each person must complete a round and tag their partner in once they finish - This is finished off with 25 synchro pushups.
See how fast you and your partner can do it. Coaches got it done in 3 minutes 5 seconds.
First Coaches Challenge of 2020
- 3 rounds of 12 cals on the Versa
- Dball over each shoulder x2
Use a weight you can manage safely, but make sure it’s not too easy!
Coach Quinny did it in 2 min 26 secs !
The rivals team up to make the ultimate team (they think)
It’s a 3 minute workout where 1 person performs dumbbell bench press, while their partner performs a dead hang.
Alternating once you can’t perform either exercise.
How many dumbbell bench press reps can you get as a team within 3 minutes?
The coaches got 80
Men : 25kg dumbbells
Ladies : 12.5 -15kg dumbbells
Christmas Coaches Challenge
It’s a team sleigh pull in celebration of the holidays.
The goal is to wrap a dumbbell as quickly as you can, while taking turns pulling each other up and down the track.
Use whatever dumbbell you feel comfortable with.
We’ve got Goblet squats that are part of our Personal Best Week at W10.
You’ve got 1 minute to get as many goblet squats as possible.
Disclaimer: “This is really hard”
‘Coach Quincy and Pricey’ go up against each other in a push up challenge!
1 minute - as many push ups as you can get (chest to floor)
Coach Quincy is the champ this time with 53!
Can you beat that?
Dball to your shoulder 2 reps on each side.
Followed by a Dball Carry
As many rounds as you can in 3 minutes.
Can you beat the coaches score of 6 rounds and 3 reps?
Pete and Charles go head to head again in a dead hang challenge!
Find someone to go up against or even try it on your own, to beat the coaches score.
You need to hold on longer than 1:50 to beat Charles.
You will need a partner for this one
Dumbbell thrusters starting at 1 rep
See how many you can get with your partner within 2 minutes
Guys -15kg dumbbells
See how far you can get.
- 150 meters ski
- Empty sled push
- D-ball carry (pick a weight you can manage)
As many whole rounds as possible within 4 minutes!
- 10 cals on the assault bike
- Loaded carry
3 rounds as quick as possible
Choose a weight you can manage, but don’t be afraid to challenge yourself.
Coach Quinny got 1:19
Top end speed within 20 seconds on the Rogue bike.
Sounds easy, but it ain’t!
Amy got 34.3
Today's challenge is a kettlebell complex series. 10 reps on each exercise without placing the kettlebell down! This is then followed each round by 10 burpees!
- Kettlebell deadlift
- Kettlebell high pull
- Kettlebell swing
Guys: 24kg kettlebell
Ladies: 12kg kettlebell
(feel free to increase)
Set a timer for 3 minutes and see how many rounds you can complete.
Can you beat Tom's score of 3 rounds?
Today we have a tough challenge for you...3 rounds of this circuit as fast as possible!
- D-Ball x 2 reps both sides
- Deadlift x 6 reps bodyweight
- Skierg/Rower x 8 cals
Fancy yourself against our coach? Try beat Tom's time of 2:22
This week we have a partner challenge for you.
- Airdyne - 30 seconds max effort
- Front rack kettlebell hold
3 rounds each for as many calories as you can.
80 calories to beat Ben and Amy.
A short, but far from sweet, challenge for you today on the Rogue Echo Bike.
Max Watts in 6secs. 3 rounds as fast as you can.
Chris hit 1110 watts.
Watt you got?
Today we have an uphill walking challenge for you... if you’re so inclined.
Set your Freemotion Fitness treadmill to a 30% incline, speed to 6. See how long you can stay on just walking.
60s (just!) to beat coach Chris.
Can you get up from the floor without using your hands?
It looks like a strange one, but it’s harder than it looks, and a pretty decent test of core and coordination.
You can try this first without a weight, then add what you can once you’ve got the movement down.
22.5kg from coach Chris.
A 10 second challenge for you today.
What is the maximum wattage you can hit in 10 seconds?
1299 was Charles’ peak wattage.
Here's a 10 minute Friday challenge for you.
On the minute every minute.
10 press ups every minute for 10 minutes.
Give it a go.
Today’s challenge is a group one. 3 rounds.
Round 1 – each do:
- Ball slams x 5
- Kettlebell swings x 5
Round 2 – each do:
- Ball slams x 10
- Kettlebell swings x 10
Round 3 – each do:
- Ball slams x 15
- Kettlebell swings x 15
Grab some friends and give it a go. 3:45 to beat!
45 second sprint on the Airdyne.
How many miles can you do in 45 seconds?
0.33 miles to beat.
Maximum burpees in 60 seconds.
How many can you do?
29 to beat Amy.
The Chin up challenge
How many can you do?
14 to beat!
p.s. the forearm pump is real!
Head to head VersaClimber battle.
Max calories in 20 seconds on the versa climber.
How many can you get?
11 calories to beat!
For this week’s challenge, we have a total body workout for you.
Try the Turkish get up.
A total-body exercise that increases core stability and overall strength.
Daisy demonstrates with a slam ball in her raised arm.
Can you do it without dropping it?
The upper body burn - press ups and pull ups.
As many rounds as you can.
Press ups - 2,4,6,8,10
(each round add 2 more)
Pull ups - 1,2,3,4,5
(each round add 1 more)
10 and 5 to beat. What you got?
If you have any questions on the above or would like some advice on how we could help you, don’t hesitate, try one of our personal training sessions – or request a CALLBACK or EMAIL US we would love to hear from you.