PPGYM: CIRCUIT X

PPGYM is bringing back its high-energy fitness race!

After last year’s exciting debut, CIRCUIT X returns to push you even further. Inspired by the HYROX concept, CIRCUIT X blends strength, endurance, and teamwork into one ultimate fitness race. Are you ready to break your barriers - again?

RACE INFO

THE RACE:  the race is divided into 10 parts and completed in teams of two. The 10-part race alternates five 500-meter runs with five different exercise stations. The goal is to finish as quickly as possible, making it a race against the clock. 

DATE: June 5th, starting at 17:00. 

LOCATION: the event will take place outside, around Campus. Associates will be able to cheer you on from the Hudson Deck.

REGISTRATION: registration for the race is now open. Register your spot before May 6th. A race ticket costs
€10 for a team of two.

RACE FORMAT

DOUBLE UP: find a CIRCUIT X partner and take on the challenge as a duo. Together, you prepare and strategize your race: run together, but divide the exercise stations to complete them.  

FIT FOR ALL: CIRCUIT X is open to everyone. The setup of the functional exercises and the training provided ensure the course accommodates every fitness level.  

Keep scrolling for more info on the race, the prep and the rules.

RACE PREP

WEEKLY TRAINING: A dedicated complimentary class with Santino will become available every Wednesday at 18:15 starting the 30th of April until 4th of June, focusing on preparing for the race. Get familiar with the running distance and functional movements. Additionally, from our ongoing offering, we recommend following Powerhouse(+), Strength and Masterclass. 

STATIONS

1. SEATED ROWER:
Kicking off your fist station with a 500m row, this exercise will challenge your condition after your first 500m run along with the back, core and legs.

2. SLED PUSH / PULL:
Combination of a sled push and pull for 80m, this station targets the full lower body, back, core and posterior chain.

3. FARMERS CARRY:
For 100m of farmers carry, engagement of your upper back muscles, core and grip strength is required. An easy exercise to add into your weekly trainings. 

4. SANDBAG LUNGES:
The real leg burner, 50m track of sandbag lunges. This exercise will primarily target your quads and glutes with a sandbag over your shoulders. 

5. WALL BALL PASSES:
Finishing with 50 wall ball passes with your partner for the final burn. Squat down, explosively stand up and toss the weighted ball over to your team member.

RACE REGULATIONS

Complete all workouts, in the correct order.

  1. Both partners must enter and exit the workout station together

  2. The 5 workout stations must be completed together. 

  3. The race follows the principle “YGIG“ (YOU GO I GO). Partner 1 works, while Partner 2 rests and vice versa.
    Therefore only one of the Partners is allowed to be active 

  4. The partner pair must run together at all times for the entire distance of 500 m between the workout-stations.

  5. Perform each exercise according to the movement and weight standards. 

  6. For each workout a referee will be responsible for ensuring all participants complete the workout in the correct and safe manner.

  7. Complete the correct number of repetitions and/or distances.

STATION REGULATIONS

Rowing 

  • Prior to starting the workout the monitor must be (re)set by a referee.

  • After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.

  • The damper setting to the rower will be preset at a 5 resistance.

  • The resting partner remains in the marked area and does not obstruct other participants. It is not allowed to pass the handles from one partner to the other.

Sled Push/Pull 

  • Both sled and athlete must be completely behind the line prior to starting. 

  • As soon as the athlete completed 8 x 10 meters and the entire sled passes the start/finish line the station is completed.

  • The resting DTM walks behind the working DTM.

Farmers Carry 

  • The kettlebell Farmers Carry begins and ends with the removal/return of the kettlebells from the marked area next to the start/finish line. 

  • The athlete has to carry both kettlebells at all times while they move. 

  • Kettlebells must be carried with both arms extended by the athlete’s sides. 

  • Putting down the kettlebells to rest is allowed so long as the kettlebells do not move forward when placing them on the ground.

  • The station is completed, once the athlete carries the kettlebells across the finish line

  • The resting partner walks behind the working partner without obstructing other participants.

Sandbag Lunges 

  • The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area next to the start/finish line. 

  • During each lunge, the trailing knee must clearly touch the ground. 

  • Each repetition ends with knees and hips fully extended. 

  • Lunges must be alternating i.e. alternating knees touching the ground. 

  • The athlete can either lunge continuously or stop after each lunge with both feet parallel on the ground. 

  • Taking any steps or shuffles between repetitions is not permitted. 

  • The station is complete once the athlete lunges across the finish line and returns the sandbag to the marked area. 

  • If the athlete violates any of the above mentioned points, the repetition becomes invalid.

  • The sandbag must remain on both shoulders at all times.

  • The resting partner walks behind the working partner with no steps forward while transferring the sandbag.

Wall Ball Passes 

  • Each partner must be standing on the designated passing zone.

  • Complete a full squat before tossing the ball over the hurdle.

  • Partner must catch the ball without bouncing.

  • If the ball drops, or hurdle is knocked over,  rep is not counted.

  • Both partners can exit the station and cross finish line only once completing the 50 ball passes.