Live Your Legacy Pink Ladies Fitness Challenge

We wanted to create an event to inspire your training, while also raising money in memory of our cherished Legacy member, Sarah.

All profits will go to the Pink Lady Foundation.

The Legacy Pink Lady Fitness Challenge features 8 exercise zones with short runs in between, it’s the perfect mix of grit and fun!

You can participate competitively (a timed event with a small prize) or just for fun and a good cause!

This event is for everyone – whether you want to challenge yourself or just have fun with friends.

Wear a touch of pink to show support!

Please note: For safety reasons, this is an adult-only event.

No membership required – friends and family welcome!

All event participants are asked to make a donation of their choice on top of the $40 event registration fee. After registering, simply visit our fundraising page and contribute any amount you feel comfortable with.

You can still support the cause by making a direct donation through our fundraising page. 

For the Competitive division

The exercises are:

• barbell squats,
• pump bar push presses,
• slam balls,
• hex bar deadlift,
• bear crawl with deadball push,
• chest to-ground burpees,
• alternating lunges and hand release push-ups on knees.

There will be a rep target for each exercise.

The aim is to complete the whole workout as fast as possible while executing the required movement standards.

These movement standards outline how the exercise should be done so that all competitive participants will be executing the same movement pattern.
There are time penalties involved for certain circumstances which will impact the final completion time. These time penalties are indicated in the workout description (next section).

The exercises (or “zones”) should be completed as soon as possible, but there is a 6-minute time limit per zone. If the target is not completed within the 6 minutes, there will be a time penalty and the competitor needs to move to the next zone.

The 6-minute time cap is just for the interest of time and to make sure that the participant traffic is moving along the zones.

The run distance is 300m, as indicated in the Running Route section

• There are no penalties involved. 
• Movement standards do not have to be strictly followed – exercises can be regressed or alternate variations can be done. 
• The only consideration is that every zone has a 6-minute time limit for completion – you can complete the target before the 6 minutes is over, but not beyond 6 minutes – in this case, please move on to the next zone in the interest of time.
• The participant can choose to run the 300m or a shorter distance within the run route (e.g. 100m) or to skip the run altogether. If the participant is running, it should be completed within 6 minutes.

• There are 16 zones. The zones feature 8 functional exercises followed by a run (8 exercises, 8 runs). They are a combination of strength and bodyweight exercises
• Each person will be assigned a zone number prior to the workout. This could either be an exercise zone or a run zone. Competitors should note their starting zone number.
• The zones should be completed sequentially (e.g. if you started in zone 2, your next zone is 3, then 4, and so on. If you started in zone 8, your next zone is 9, then 10, and so on)
• Each exercise zone’s rep target should be completed as soon as possible within a 6-minute time cap for the zone. Once the target is complete, the competitor should move on to the next designated zone in the sequence. The 300m running target should also be completed within 6 minutes or less. 
• If the competitor is unable to finish the zone target in 6 minutes, a one-minute penalty time will be added to their finish time, and the competitor should move on to the next zone in the sequence. In this case, the competitor will be asked to approach the trainer for a penalty mark if they are unable to complete the workout target within the 6-minute range (honesty system).
• Each competitor is responsible in making sure that they are tracking to the correct zone otherwise, they will get 6 minute penalty time for being in the wrong zone (e.g. going to Zone 3 after running Zone 1)
• Penalty markers: black texta stripe on the back of the hand for 1 minute, red texta stripe on the back of the hand for 6 minutes
• Once the competitor has completed all zones, please approach the trainer to log your finish time
• Non-competitive participants are welcome to regress and adjust all movements to suit their ability with no penalty.

Please refer to the next section Running Route for the run map

1. 300m Run
2. 20 KG barbell squats x 40
3. 300m Run
4. 15kg Pump Bar Push Press x 30 
5. 300m Run
6. 9kg Ball slams x 40 
7. 300m Run
8. 40KG hex bar deadlift x -20 30
9. 300m Run
10. Bear crawl with 5 kg deadball push (3 lengths?)
11. 300m Run
12. Chest to Ground Burpees x 40
13. 300m Run
14. 5 kg each hand DB alternating Lunges x 40 (each leg) 
15. 300m Run
16. 40 hand release push ups on knees

The running route distance is 300m (return – meaning 150m each way) from the Legacy Gym to 6 James St and back. There will be traffic cones to indicate the return path.

20kg Barbell Squats x 40

• Competitor will execute a barbell back squat 40 times
• Thigh should come parallel to the floor. 
• Option to use a seat as a guide for depth

15kg Pump bar Push Press x 30

• Pump bar starting position should be inline with the collar bone with both hands on the bar
• Competitor is allowed to bend both knees as much as required to then press the bar overhead
• Arms should be fully extended at the end of the press for the rep to count
• Complete 30 reps 

10kg Ball slams x 40 

• Competitor starts by squatting to lift the deadball off the floor
• Competitor slams the ball to the ground after extending the ball overhead 
• The ball should go overhead prior to being slammed to the floor. If ball does not go overhead it is a no rep
• Complete 40 reps

Bear crawl with 5 kg deadball push

• Competitor starts in a bear crawl position behind marked lines. Knees should be off the floor.
• The deadball should also behind the marked lines
• Competitor starts by pushing the deadball forwards up to the next marked line in a near crawl position, keeping knees off the floor while moving, until both competitor and deadball are behind the marked line.
• Competitor can bring knees down to rest but once competitor starts moving, knees should be off the floor again
• Repeat until 4 lengths have been completed

Chest to Ground Burpees x 40

• Competitor starts in an upright position, standing tall
• Competitor will jump up hands overhead then come down to a burpee with the chest touching the ground
• Competitor will return to the starting position – that is one rep
• Competitor should complete 40 reps

5 kg each hand DB alternating lunges x 40 (each leg) 

• Competitor starts by taking one 5kg DB in each hand
• Competitor will do alternating forward lunges 
• Competitor’s rear knee should touch the mat for the rep to count
• Competitor should complete 40 lunges each leg before moving to the next zone

40 hand release push ups on knees

• Competitor will start in a regressed push up position on knees
• Competitor’s chest should touch the floor and then make sure both hands are off the floor before pushing back up to the starting position 

40 KG hex bar deadlift

• Competitor will execute 20 hex bar deadlifts 
• Plates should rest on the floor each rep for the rep to count