The FVT Band Challenge is back!
It’s already underway at this week’s boot camp workouts, and we have almost a dozen new band earners so far. Congrats to Becca H. for earning the grey band and Pam S. for getting the black band!
FVT Band Challenge Workout
** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)
1 — KB swings – 16k for women, 24k for men
45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band
2 — Push ups – knees for women, toes for men
Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.
Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.
15 for grey
30 for black
3 — Pull ups
Any grip (pull up or chin up)
women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black
4 — Burpees
NO push up at bottom
8 rounds of 20 seconds work / 10 seconds rest
5 each round for grey – must maintain pace
7 each round for black – must maintain pace
If you’ve been looking to continue challenging yourself – this is a great start!
Till next time –
– Team FVT