Personal Challenge Week

What is Challenge Week?
Personal Challenge Week offers the chance for you to establish some baselines in the gym.

Throughout the week, you’ll have the option to challenge yourself in four specific exercises.

By combining your efforts in each, you’ll be able to obtain your AKR Performance Score which you can compare with in past and future Challenge Weeks.

AKR is a choose-your-own-adventure place and that means everything is optional. If Personal Challenge Week isn’t for you, that’s ok! SGPT sessions will run as normal.


The Challenges
There are four challenges. There is nothing special about these exercises and they are not “the be all and end all”.

They’ve been chosen because:

1. They can provide a general overview of your strength and fitness.
2. They are simple and repeatable.
3. We’ve been able to use them to create our own little balanced algorithm for the AKR Performance Score.

• Deadlift (max kg for 5 reps)
• Overhead Press (max kg for 5 reps)
• Hang (max time in seconds)
• Echo Bike (max kcal in 60s)

To obtain your AKR Performance Score

1. Do the challenges.
2. Note your efforts.
3. Download the scoresheet here.
4. Type in your results. (You’ll also need your bodyweight in kg.)