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Blog - Richard Geres Personal Training - Weight-Loss, Fitness, Research

Thu, 31 March 2016

Join our Fitness Competition on the 15th May!

On Sunday 15th May we shall be holding a fitness competition for our members. The competition is open to current and former Personal Training clients, both male and female.

The scope of the workout is to complete an 8-station circuit in the least possible time.

The circuit is as follows:


Run 1km
10 Jumping Pull-Ups
20 Burpees                           
30 Deadlifts (50kg barbell /32kg kettlebell)        
30 Thrusters (20kg/13kg barbell)        
30 Step Box Jumps       
10 Jumping Pull-Ups (again)
Row 1 km

Here is a video presentation of the exercises:

The movement standards and rules are as follows:  

STATION 1: RUN - 1km (males and females):

Set the treadmill to a good running speed to cover the distance of 1km in the least possible time.


The athlete will stand facing the smith machine. She can grip the bar any way she wants (under grip, over grip, mixed grip).
The bar height will be adjusted for each athlete so that the bar is just below the fold of the wrist when the athlete extends the arms overhead.
Hands must be touching the bar to commence exercise. The athlete may use the legs to jump and aid ascent. For a repetition to be counted, the athlete's chin must finish above the bar. Failure to do so will result in the repetition not being counted.

Males: The rules for the males are the same as for the women, except that they will be performing the chin-ups on the rings, not on the bar.

STATION 3: BURPEES x 20 (males and females):

Each burpee must be performed with the chest and thighs touching the ground at the bottom. Failure to touch will result in the repetition not being counted.
The athlete must stand up using the quickest way possible and jump with both feet and land on both feet.
One-footed jumping is not permitted. Unless the athlete has a foot condition that limits him/her from jumping a two foot jump.


Traditional deadlift with the hands outside the knees.
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
The arms must be straight throughout.
Deliberate bouncing of the barbell is not allowed.
Dropping the barbell after the completion of the repetition is permitted.


This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
The bar starts on the ground. No racks allowed.
Hip crease must clearly pass below the top of the knees in the bottom position.
A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.


This is a two-foot jump onto the box.
The hips and knees must open fully at or above the height of standing on the box.
Both feet must be on the box together at some point in the rep.
You may jump down or step down but you must jump up.


Same as Station 2.

STATION 8: ROW x 1km

Get on the rowing machine and cover a distance of 1000m in the least possible time.

To proceed from one station to the next the complete distance or all repetitions must be completed. The fastest Male and fastest Female to complete the circuit will receive a winning prize.

We encourage all our fitness enthusiasts to take part. Please note however that there is a limit as to how many people we can accept, so please book right away to make sure we can include you in the event! To enrol, please fill in your details in the form below.

Participation fee is EUR20.00, which can be settled at the reception desk.

For preparation, ask your trainer to assist you. We'll also be sending out some guidelines and tips in the next few weeks.

We hope to see you!