Lockdown Fitness Challenge Rules

The challenge is based on a honesty system. You will be determining your own scores and inputting them into your personal Google Sheet Tracker each week.

There are numerous ways you can earn points across three categories - movement, nutrition and rest/recovery:

MOVEMENT

- Zoom bodyweight fitness class attendance = 150

- Bonus solo workout (3 will be released each week at 6am on Mon, Wed & Fri) = 100 minimum

- Reaching 10,000 steps/day (or 8km) = 100, OR Reaching 20,000 steps/day (or 16km) = 250

- At least 60 minutes exercise (can include walk/cardio, zoom bodyweight fitness or solo workout. Does not include yin/restorative yoga class) for at least 6 days in week (Mon-Sun) = 500

NUTRITION

- Cook, eat & post photo + recipe (on dedicated Whatsapp Healthy Food group. Guidelines on what is a healthy recipe will be posted in the Whatsapp group) = 200

- Drink enough water (your weight in KG x 0.033 = Water in L. Eg. If you weigh 70kg > 70 x 0.033 = 2.31 > minimum 2.31L of water/day) = 100/day

- Alcohol-free days (when you achieve 4 days in a row of no alcohol you start earning points) = 300 plus 100 for each consecutive day

REST/RECOVERY

- Restorative yoga class attendance = 150

- Yin yoga class attendance = 150

- 8 hours (minimum) sleep = 250

- 10 minutes (minimum) meditation = 100

- 10 minutes (minimum) Zone exercises OR Qigong = 100

- 2 minute cold shower or ice-bath = 100

FREQUENTLY ASKED QUESTIONS:

Where does 1hr of walk/run/soccer go on the sheet?

A: this would go towards your daily steps and your 60min exercise/day that when achieved for 6 days in a week gives you 500 points

Is 7 Alcohol free days 300+200?

A: 4 days in a row = 300. Every consecutive day earns you 100. So 7 days = 300 + 300 = 600

What are the changes to the steps?

A: From 20 July, we’ve changed the steps scoring to: 10,000 steps/day (or 8km) = 100 points. 20,000 steps/day (or 16km) = 250 points. To clarify, if you reach 20,000 steps in a day, you score 250 points total, and you don’t earn points under the 10,000 steps category

Do I get points for a PT session?

A: Yes, a PT session counts the same as a bodyweight group fitness class

If I attend a yoga class that isn’t a Rossfit yoga class, does that count?

A: Yes it does. Enter it as a yin or restorative yoga class on your point tracker sheet