Fitness Camp October: Week 3 Day 1

Scaled Task + Partner Competition





I have had several campers ask about repetitions and quantity versus quality. Here is my take:


We should always look to quality of reps first before being concerned about time and quantity. 20 reps of half hearted squats is not nearly as effective as 12 full range of motion high quality reps. Likewise, performing a routine in 15 minutes will not be as effective if the reps are half hearted and not challenging as performing a routine that is 21 minutes and reps are of high quality and the exercises are challenging enough to you.





To rephrase that last part, if you can do full burpees, do full burpees, if you can do full push ups, do full push ups at least to start, when you get fatigued, you can always move to a modified version. In order for timed workouts to be accurate, you must have put your full effort into the entire routine. Otherwise it will produce false results.
















Partner Competition


Pair up with someone of a similiar fitness level to you (or slightly higher for a challenge). One partner will do Burpees and the other will do Push Press for 60 seconds. Count your reps then switch exercises to try and beat your partners score.





In round 2 we did Push ups and Chin to Knees





Scaled Task


Each camper is assigned a 'level'. Their task is to complete five rounds of their assigned 'level' for time.





Level 1


Burpees x 20
Sit ups x 40
Reverse Lunges x 60 total



Level 2

Burpees x 16
Sit ups x 32
Reverse Lunges x 48 total



Level 3


Burpees x 12
Sit ups x 24
Reverse Lunges x 36 total





St. Johnsbury- Level 1's ranged from 15:36-19:25


Level 2's ranged from 15:23- 23:15





Newport- 415 Level 1's ranged from 14:35-21:19


Level 2's ranged from 17:39- 20:40


Level 3- 17:23





Newport- 530 Level 1's ranged from 18:33- 23:12


Level 2's ranged from 15:43-22:22


Level 3's ranged from 13:43- 16:19