It’s time again for the FVT Band Challenge!
Details below – and results to come later this week:
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** Complete ALL the “tests” at the grey band level and earn a grey FVT band!
** Complete ALL the “tests” at the black band level and earn a black FVT band!
1 — KB swings – 16k for women, 24k for men
45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band
2 — Push ups – knees for women, toes for men
Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.
Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.
15 for grey
30 for black
3 — Pull ups
Any grip (pull up or chin up)
women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black
4 — Burpees
NO push up at bottom
8 rounds of 20 seconds work / 10 seconds rest
5 each round for grey – must maintain pace
7 each round for black – must maintain pace