I hope you’re enjoying the 4 Week Workout Series so far. Workout 1 is done, Workout 2 is underway and it’s time to announce workout 3. The 4 Week Workout Series is our opportunity to challenge you with 4 unapologetically tough workouts - 1 workout a week for 4 weeks that test your strength, fitness & technique. We will be announcing each workout a week in advance to give you a chance to prepare. Checkout workout 3 and full details about the 4 WWS here...

WORKOUT 3 - 3 Rounds of Rower & Bench Press & Chin up Bonus Round

Complete 3 sets of 500m on the rowERG for men / 400m on the rowERG for women and 15 / 12 / 9 reps on the bench press at 50kg for men / 30kg for women. You can break up the bench press reps if required. Your score is the time taken to complete all 3 sets with a 20min time limit.

BONUS: Allowing a 3min rest following the end of the last set of bench press complete 1 set of max chin ups. Every chin up rep will subtract 2 seconds from your finishing time.

  • 3 sets of

    • RowERG 500m for men / 400m for women

    • Bench Press 15 / 12 / 9 reps 50kg for men / 30kg for women

  • BONUS: Chin ups max reps

WHAT IS THE 4 WEEK WORKOUT SERIES?

The 4 Week Workout Series is a ‘once a year event’ that involves 4 challenging workouts for you to complete during your personal training sessions - 1 workout each week for 4 weeks. You can use your results as your own fitness bench mark or you can compare your score with other participants & your personal trainer (yes, we'll all be doing it too).

Everyone who trains at Drive Fitness is welcome to take part in the 4 Week Workout Series. It's not about winning but about taking on new challenges and finding ways to keep training varied & exciting. If you're interested in participating let your trainer know so we can help you prepare.  It doesn't have to be competitive - I encourage everyone to give It a go and use it in a way that benefits your training.

HOW DOES THE 4 WEEK WORKOUT SERIES WORK?

  • Workouts will require a combination of strength, fitness & technique and are deliberately designed to be challenging.

  • Workouts will include a combination of exercises that you typically encounter in your personal training sessions, your trainer will help you prepare in advance so you can complete the workouts safely.

  • Workouts are to be completed during your personal training session within the scheduled week - 1 workout each week for the 4 week period.

  • Workouts will be announced at least 1 week in advance of the scheduled start date.

  • Each workout will be scored and the scores from all 4 workouts will be combined to find overall 1st, 2nd & 3rd for for men and women.

HOW IS THE 4 WEEK WORKOUT SERIES SCORED?

At the end of each week your overall place will become your score - 1 point for 1st place, 2 points for 2nd place, 3 points for 3rd place and so on. Tied scores will receive the same place (and score), missed workouts will be scored as last place (highest score possible). At the end of the 4 weeks your 4 scores for each of the 4 workouts will be added together to get your overall score. Lower your score the better!

If you would like more info about the Drive fitness 4 Week Workout Series have a chat with your trainer or give me (Dave) a call on 0402 358 127 or email dave@drivefitness.com.au.