Registration Form - Boothbay Region Ymca Fitness Challenge (Page 3 of 3) in pdf

Freestyle Swim Challenge (pool)

Try to make it through each freestyle swim heat within time to become the champion.

Here are the races for elimination and advancement:

25 yards freestyle swim in 20 seconds.

50 yards freestyle swim in 45 seconds.

100 yards freestyle swim in 1:30 seconds.

2oo yards freestyle swim in 3:30 seconds.

These are continuous swim races…meaning no stopping for any reason from start to

finish. Disqualification occurs if the swimmer stops at any point during the race or if they

fail to finish. Swimmers start in the water or on the block and the time begins when the

starter says Go. The times are recorded by stop watch and touch pad. Proper swimming

attire must be worn and goggles are allowed however fins are not allowed.

Suicides (field house)

Run to touch the set point and back to start, then off to the next set point and back to

the start, again and again.

Legs of Steel (field house)

Participants will do the following 4 exercises in a circuit for as many reps as possible in

12 minutes:

20 Air squats (holding straight bar overhead, men: 45lbs, women: 25 lbs)

Down and back weighted walking lunges (men: 2x45bs, women: 2x20lbs)

20 Jump Knee Tucks or Squat Reach Jumps (TBD)

Weighted walk down and back (men:2x45lbs, women: 2x20lbs)

The circuit is then repeated. Score is decided by total number reps completed. Both the

weighted walk and the walking lunges only count for 2 "reps" so each completed circuit

is worth 44 reps. Good/safe form on all exercises required to score points. This includes

moderate pacing on the lunges and carry (we don't need people running with weights).

Since event is spread out, there will be an honor system for keeping track of points.

Yoga (studio)

Hold specific poses with good form, when you fall you’re eliminated.

We will move through a variety of yoga poses starting out easy and progressing harder

and harder. Each pose will be held 1 minute. If someone falls out of pose such as leg off

thigh in tree pose, touches the floor with foot, or falls over they will be eliminated. Some

of the poses we will be holding are Plank, Warior III, & Tree Pose

Registration Form - Boothbay Region Ymca Fitness Challenge Page 3