The CCF Lifestyle PERFORMANCE Challenge - 6 weeks to boost your results!

The CCF Lifestyle PERFORMANCE Challenge - 6 weeks to boost your results!

06 April 2018

How much can you improve in 6 weeks?

Well if we look at the participants from our previous Challenge their average improvement was 15% for RX athletes and a whopping 27% for Modified athletes - with the winners improving as much as up to 100% from their original scores!

Now the cool thing about these challenges is that they are designed to test a broad variety of your fitness. If we look at the above 4 pieces used for the CCF Performance Challenge this time around you'll see that we test all of the below General Physical Skills :

  • Strength (both body weight and loaded)
  • Cardio Vascular Endurance
  • Stamina 
  • Power
  • Speed
  • Flexibility 
  • Coordination 
  • Agility
  • Balance
  • Accuracy
    Coincidentally improving these 10 markers are also what we base our entire training system on...


  • What? 6 Weeks to improve in 4 different parts of the same workout.
  • When? We start with doing these Challenges in ALL CCF Classes on Monday 9th of April, all you need to do is show up!
  • Sign up? R100 (ALL goes back to prize pool), and you can hand in your score card to be processed for the challenge. 
  • How? All you need to do is show up to class as regularly as possible for 6 weeks, we already know that by doing so your results will show!

How does the Challenge WOD Work?

You will complete all the below on a running timer without breaks between the different parts. Your goal is to perform as well as possible in all 4 parts.

A. Minute 0-1: Max Strict Pull Ups
Athletes can perform these pull ups with any grip, and either unassisted or by using an assistance band for "Modified Category"*.
*If you can't perform a Strict Unassisted Pull Up you will automatically end up in the Modified Category. If you can perform ONE Strict Unassisted Pull Up you will compete in the RX Category.

B. Minute 1-4: Max Lateral Burpees
The athlete will have a bar loaded with standard sized weight plates and after the pull ups simply perform as many burpees as possible in 3 minutes. Movement standard is the same as in the Open = must jump in and out, and perform a 2 foot jump over the barbell.

C. Minute 4-7: 1RM Hang Squat Snatch
Before the start the athlete is loading their bar with a weight of choice (which should be the same as their first lift for this part). The athlete must perform this lift by passing below parallel and standing the weight up with control again.
The athlete can go up or down in weight as they see fit, judge is allowed to help with weight changes.

D. Minute 7-10: Max Deadlifts - AT THE MAX WEIGHT FROM Hang Snatch part
The athlete simply completes as many reps as possible of a standard deadlift with the weight they last succeeded with in part "C".

This time around we have a few different categories with RX and Modified winners in all, there'll be a male and female winner in these categories:

  • BEST TOTAL PERFORMANCE (Scores combined from Start AND Finish)
  • BEST IMPROVEMENT (Difference from Start to Finish)

But we will also have a special "Spot Prize Category" (a smaller part of the prize pool goes here) with female and male winners in both RX and Modified categories here as well: 

  • Best Performance Pull Ups
  • Best Performance Lateral Burpees
  • Best Performance Hang Squat Snatch
  • Best Performance Deadlift


For the categories of Best Total Performance and Best Total Improvement we will simply add your scores from each part together in to one big score!

As an example, if these would be your scores in each part:

  1. Strict Pull Ups: 10 reps
  2. Lateral Burpees: 50 reps
  3. Hang Snatch: 50kg
  4. Deadlifts: 60 reps

Your TOTAL Score would be: 170p

Your goal is then to improve all of the numbers above as much as possible. In the end we'll put your two combined scores together from the start to the finish and that will determine your Total Performance and we will also measure the difference for your Total Improvement. 

With the spot prizes in each part you can also win by simply, as an example, being the "best Strict Pull Up-athlete" at CCF, this too will be counted as in total reps from start and finish attempts.


The Performance Challenge is part of the 3 CCF Lifestyle Challenges starting now on Monday the 9th of April and we see them as a great way of keeping you focused on improving your fitness & health with us - you can read more about all the challenges below and we hope you'll enjoy becoming the fittest version of yourself over these 6 weeks!

Overview of the CCF Lifestyle Challenges