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Jul 1, 2024 - Jul 31, 2024

Sick Clown Summer

  • 31Days
  • 2Steps


A challenge with a serious twist - how much work you do is pretty much up to you, but, if you want to earn your colours, you'll need to do the work! Choose to complete the requirements for 1, 2, 3, or even all 4 elements of the challenge, and earn the corresponding patch. The 4 elements are: Lifting Rucking Gymnastics Workouts To earn the lifting colours you'll need to pick up and put fully over your head (Ground to Overhead) a total 50,000/35,000kg throughout the month of July. This could be using a barbell, dumbbell(s), kettlebell(s), or any odd abject you care to use. Is can be in any style or method, but must move from the FLOOR to a fully OVERHEAD position to count. Tally up your reps, multiply them by the weight of the object lifted, and add the number to your total. To earn your rucking colours you'll need to cover 50km carrying a minimum of 10kg in a rucksack, or using a weighted vest. There is no bonus score for carrying more, but you certainly can! There are no pace requirements for this element of the challenge. You can walk, hike hard, or run! Whichever you choose, add up your km and put them towards your total. To earn your gymnastics colours you'll need to accumulate 2000 each of pull-ups and push-ups. While these movements may sound off limits, other variations are accepted! You can ring row (double reps required) or use bands to assist with pull-ups (same reps as normal pull-ups) as required. You can also count muscle-ups towards your total. For push-ups, you can elevate your hands as much as required to complete your reps, with no change in the number required. Handstand push-ups will also count towards your total! For the workouts colours to be awarded, you'll need to complete two prescribed workouts - one hero workout, and one benchmark or classic workout - each week. These will have to be completed within the week prescribed, but not on fixed days. Scaling options will be offered to make them accessible.

You can also join this program via the mobile app.





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