2018 NEW YEARS CHALLENGE

It's YOU vs. YOU

Must complete each challenge during one-on-one session with trainer.

Designed so that you are competing against yourself. 

DECIDE. 

100 POINTS per COMPLETION 

Week 1 

12 minute run 

1 minute sit up 

Push up test 

Wall sit test 

BONUS POINTS: one point per burpee  

 

Week 2 

Pull up test 

Plank test 

Squat test 

1.5 mile run  

BONUS POINTS: one point per 12# ball slams

 

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COMMIT. 

POINTS FOR BEATING YOUR PERSONAL BEST FROM WEEKS 1 & 2 

 

Beat your personal best = 100pts 

Tie your best = 50pts 

Score lower then your best = 0pts 

 

Week 4 

12 minute run 

1 minute sit up 

Push up test 

Wall sit test 

BONUS POINTS: one point per 1 minute 40 degree incline climb on treadmill pace min 2.5mph

 

Week 6 

Pull up test 

Plank test 

Squat test 

1.5 mile run  

BONUS POINTS: one point per 1 minute of rope slams

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SUCCEED. 

POINTS BASED ON PERCENTAGE OF NATIONAL STANDARDS FOR AGE AND GENDER 

Points= percentage you fall in by age/gender

Example: 99 percentile = 99 points 

 

Week 7

12 minute run 

1 minute sit up 

Push up test 

Wall sit test 

BONUS POINTS: one point per jump rope in a minute 

 

Week 8 

Pull up test 

Plank test 

Squat test 

1.5 mile run  

BONUS POINTS: one point per leg press (your body weight) in 1 minute 

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BONUS POINTS

Throughout the 8 weeks

20pt for every Circuit Training Class you attend (200pts max)

20pts for every friend you bring to circuit training class (first class for them is free) (200pt max) 

10pts for every Facebook check-in, online review, online post (tagging Jones Elite Athletes) (150pts max) 

END OF 8 WEEKS

100pts for losing the most weight

100pts for losing/gaining the most inches (depending on personal goals)

100pts for losing the most body fat percentage

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12 minute run 

How far can you run in 12 minutes? 

 

1 minute sit up test 

How many full sit ups can you complete in 1 minute? 

 

Push up test 

How many push-ups can you complete with good form without a break? 

 

Wall Sit Test 

How long can you hold a SINGLE LEG wall sit without break or compensation? 

 

Pull Up Test 

How many pull ups can you do without a break?  

 

Plank Test 

How long can you hold a plank without compensation? 

 

Squat Test 

How many 90/90 squats can you complete without a break? 

 

1.5 Miles 

How long does it take you to run 1.5 miles? 

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1.5 Mile Time, 1 Minute Sit up, 12 min run, Push up Test

Point per percentage scored on Cooper Standards for age and gender group (99 points) 

https://www.tucsonaz.gov/files/police/CooperStandards.pdf

Plank test

For females, quartiles showed that the 25th percentile was 73.5 seconds, the 50th percentile was 95 seconds, while the 75th percentile was 122.5 seconds. ANYTHING HIGHER WILL BE 100pts.

Quartiles for males were 84 seconds, 110 seconds and 135 seconds for the 25th, 50th and 75th percentiles, ANYTHING HIGHER WILL BE 100pts.

http://digitalcommons.linfield.edu/symposium/2014/all/8/

Squat Test

http://www.nrpt.co.uk/training/tests/strength/squats.htm (excellent= 100pts, good=75pts, above average=50pts, average=25pts, below average & poor=0)

Single leg Wall Sit Test

http://wp.cune.org/jamiecrouse/files/2014/04/Wall-Sit-Test-Administered.pdf (excellent= 50pts per leg, good=30pts per leg, average=20pts per leg)

Pull-up Test

http://www.nrpt.co.uk/training/tests/strength/chinup.htm (excellent= 100pts, above average=75pts, average=50pts, below average=25pts, & poor=0)

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Jones Elite Athletes ©2017