What is the Official Whole Life Challenge Workout [video]?


The Whole Life Challenge Official Workout

In 11 minutes:
Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees

Your score is the total number of reps you complete.

– Don’t worry. This workout was not designed to actually be finished in under 11 minutes – just get as far as you can in the list and count all your reps as points.
– Your choice of run distance must be the same for both your prelim and the final inventory.

For example:
1. I’m sure I can finish 1/2 mile run in under 6 minutes, so I choose this option.
2. Start the stopwatch and head out for the run. The faster I run, the more time will be left after I finish to score more points (reps), so I run fast.
3. I finish the run in 4:42… but don’t stop… I immediately start squatting. I get through the squats, sit ups, plank ups, lunges and I get to 20 bicycles before 11 minutes is up.
4. My score is the total number of reps… 30+30+30+40+20 = 150.
5. I write this score down and enter it into the WLC web site.

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