Benchmarks

Benchmark Workouts or BMW’s are fitness assessment workouts designed to push you to the limits. Each workout has been specifically designed to challenge various aspects of your overall fitness. Upon completion of each workout you’ll receive a score. Your aim overtime is to improve your score through improving you’re fitness. Use these workouts to set yourself some goals of where you’d like your fitness to be in the future. A higher score on these workouts indicates an improvement in your fitness level. There are 7 possible levels you can obtain, the highest being a black level 7 which awarded for scoring above 7 on the given workout. 

DK Race

Your heart rate will most definitely be up and you’ll be puffing for the entirety of the session. There are 8 stations each with 2 exercises. The higher the level completed the more repetitions and distance you’ll have to row and run. Finish in less then 40 minutes and you're ready to move up a level. This workout predominantly measures your aerobic fitness.

Spartan 300

There are 10 exercises, 30 repetitions must be completed on each exercise, totalling 300 repetitions. If you’ve got time and energy to spare, then you can attempt a further 100 or more reps. If you move up a level, the weights become heavier now the same number of repetitions results in a higher score. This workout measures both your strength and your aerobic endurance.

Mad Minutes

Mad describes both the pace and intensity of this workout. It involves 1 minute intervals of your absolute highest intensity. There are 5 different exercises with the climax being 2 intervals sprints of the block. This workout will test your anaerobic (short burst of exercise) ability. If you push yourself, you'll be left feeling heavy in the legs and without a doubt the rest periods will be much appreciated.

40 Rep Challenge

When I think of this workout, sore muscles are what first comes to mind. Your aim is to lift as much weight as you can for the 40 repetitions, then move on to the next exercise. Yes, a workout for the meat heads. Don’t burn out your legs early, as you’ll be needing them for the rest of workout. This workout measures your strength.