From the Blog

The #EARNEDNOTGIVEN challenge

FOR CLIENTS ONLY:

The COMS Fitness #earnednotgiven tank top and tee features original line art by world renowned tattoo artist Alex Masom. The snake wrapped around a kettlebell perfectly represents the combination of strength, power, mobility and flexibility that all high performing athletes aspire to attain.

The top cannot be purchased and won’t be gifted. It is a mark of self mastery and there is only one way you can attain it….. you have to earn it.

#Earnednotgiven, snake and kettlebell design, coms fitness, earned not given challenge, design details

Combining elements of strength, power, endurance and skill the challenge is designed to test you both physically and mentally, you may not be ready today but all of you have the potential to grow into the version of you that will dominate this challenge.
Read below to find out what’s involved.

THE CHALLENGE:

The following must be completed within a one hour session.

STAGE ONE:
30 min HIIT session.
60 sets. 4 sets per movement.
Work/rest ratio: 15/15

• Dead lifts
• Stationary bear crawls
• Swings
• Frog squats
• Renegade rows
• Kick sits
• Goblet squats
• Half hindu’s
• Cleans
• Rhino steps
• Shoulder press
• Snakes up’s
• Snatches
• Deep squat bicep curls
• Kick sits

STAGE TWO:
100 single arm swings within 5 minutes.

STAGE THREE:
10 Turkish get ups within 10 minutes.

REQUIREMENTS:
Kettlebell weight required for challenge:
Women:
Body weight up to 54kg – 12kg kettlebell
Body weight over 54kg – 16kg kettlebell

Men:
Body weight up to 72kg – 20kg kettlebell
Body weight over 72kg – 24kg kettlebell

Correct technique must be performed on all movements.

Client Jo Beere and Steve Shannon, COMS Fitness

Upon completion of the challenge you will be awarded the coveted COMS Fitness snake and kettlebell tank top or tee and your name will be added to the wall of honor.

Consistency in your training and feuling for performance is key.

Who’s ready?