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ABOUT
SET YOUR BENCHMARK WITH OUR FUNCTIONAL FITNESS TEST FOR ALL FITNESS LEVELS
The Grid Box is designed to push your personal fitness levels no matter your level.
The test is based on your own strength, using exercises that mostly involve your body weight,
such as burpees, push ups, box jumps, lunges and short runs.
Set your goal and take your training to another level by finding out how fit you are!
RUN | WORKOUT | RUN
A singles & doubles functional fitness test event NOT TO BE MISSED
Spread over 2 zones and open to all fitness levels
#motivate #inspire #educate
THE TEST
THE ZONES
START
RUN 400M AND ENTER ZONE ONE
1
PERFORM 10 REPS
BURPEES | PUSHUPS | BOX JUMPS | LUNGES
RUN 400M
2
PERFORM 15 REPS
BURPEES | PUSHUPS | BOX JUMPS | LUNGES
RUN 400M
3
PERFORM 20 REPS
BURPEES | PUSHUPS | BOX JUMPS | LUNGES
RUN 400M
4
PERFORM 25 REPS
BURPEES | PUSHUPS | BOX JUMPS | LUNGES
TRANSITION RUN 50M
Transitions run distance may vary on location
ENTER ZONE TWO
PERFORM
SHUTTLE WORKOUT 10 ROUNDS
COUNT UP FORMAT FROM 1 TO 10
KB Thrusters
- 16 KG Men
- 12 KG Wmn
MED BALL TOSS SHUTTLE TO THRUSTERS
REP QUANTITY INCREASES EACH ROUND
Ball Toss
- 10Kg Men – 6Kg Women
- 10FT target Men / 9FT Target
MED BALL TOSS SHUTTLE TO THRUSTERS
REP QUANTITY INCREASES EACH ROUND
KB Thrusters
- 16 KG Men
- 12 KG Wmn
Ball Toss
- 10Kg Men – 6Kg Women
- 10FT target Men / 9FT Target
SPRINT THROUGH TO FINISH
THE EXERCISES
ZONE ONE
BURPEES
Images for reference only – Please refer to race rules.
PUSH UPS
Images for reference only – Please refer to race rules.
BOX JUMPS
Images for reference only – Please refer to race rules.
LUNGES
Images for reference only – Please refer to race rules.
Total running distance 1.6km (transition distance not included)
ZONE TWO
MED BALL TOSS
Images for reference only – Please refer to race rules.
THRUSTERS
Images for reference only – Please refer to race rules.
PLEASE DOWNLOAD RULES AND GUIDES FOR THE BOX EXERCISE STANDARDS
CATEGORIES
INDIVIDUAL
MEN AGES 16 - 29 | 30 - 39 | 40+
INDIVIDUAL
WOMEN AGES 16 - 29 | 30 - 39 | 40+
DOUBLE
MAN x 1 - WOMEN x 1 AGES 16 - 29 | 30 - 39 | 40+
WINNINGS -OVERALL INDIVIDUAL ONLY
