Speed Challenges
On this page you will find our weekly speed challenges. All of these are time based activities and we will be keeping an eye on the scores!
Week 1- 1km dash
Record your run using Strava, or send in your result using the Google form below. Please ensure you warm up before you attempt the run to avoid injury and choose a safe, flat track if possible!
Junior times
Gold: 5 minutes or less
Silver: 5.01 - 6 minutes
Bronze: 6.01 - 7 minutes
Senior times
Gold: 4 minutes or less
Silver: 4.01 - 5 minutes
Bronze: 5.01 - 6 minutes
Week 2 - Handball Test
How many times can you throw and catch a ball against the wall in 30 seconds?
Rules:
The ball must go to alternate hands every throw.
You must remain 1m away from the wall
Senior Scores
Excellent > 35
Good: 30 - 35
Average: 20- 29
Fair: 15 - 19
Junior Scores
Excellent: > 30
Good: 25 - 30
Average: 15 - 24
Fair: 10 - 14
Week 3
Cycle 5km as quickly as you can on the bike. This can be either and indoor trainer, or out on the roads (although please be careful and follow road signs!)
Senior
Good: 13 minutes
Yellow Jersey: 10 minutes
Junior
Good: 15 minutes
Yellow Jersey: 12 minutes
Week 4 - Speed HiiT
Complete three rounds of these movements as quickly as you can!:
5 x press up
5 x squat jump
5 x burpee
5 x crunch