Fast and strong gym competition
The “Fast and Strong 2017” gym competition at Zelluloosi Sports Club brought together people who wanted to test their strength, speed and endurance all at once. You could take part without being a club member: all you needed was a day pass. Here is a clear overview of what the competition involved and how each event worked.
What made this gym competition appealing?
Club competitions like this are, frankly, the most practical test you can take in the gym. You do not need to be a bodybuilder who has competed on stage or a professional athlete. You just need the confidence to put your fitness to the test and complete the exercises with proper technique.
“Fast and Strong 2017” had overall women’s and men’s standings. The top three men and top three women received prizes provided by Zelluloosi Sports Club, FitMode, Dermosil and Sportland. The idea was simple: everyone followed the same format, but the difficulty was adjusted to account for the different training loads for women and men.
The competition was open to anyone who wanted to take part. Club membership did not matter. To participate, you had to buy a 1-visit pass, which the original announcement priced at 6€ or 7€ depending on the time of day. The price list link later stopped working, so we have retained this information here without an active link.
How was the gym competition structured?
The events were the same for women and men. The differences were in the weights and equipment. The exercises were performed in a set order against the clock. A 1-minute break was allowed between events, making the whole format a short but intense effort.
Weighted half squats for one minute
The first event was the half squat on a Smith machine with a bar weighing 16 kg. Women used a weight of 0.5 times their body weight, while men used their body weight. You positioned the bar across your upper back, lowered yourself until your glutes touched the bench, then returned to the starting position.
Only repetitions in which your glutes touched the bench counted. This is a useful rule because it eliminates any debate over whether a squat was deep enough. One minute does not sound long on paper, but your quads and glutes soon feel it.
Double-arm battle rope slams for one minute
The second event was the double-arm battle rope slam. The women’s rope measured 1.5” x 30”, and the men’s rope measured 2” x 50”. You had to maintain a stable stance, with your knees slightly bent, feet about shoulder-width apart, back straight and torso leaning slightly forward.
The ropes could not be too taut, as this would prevent a proper up-and-down wave. Both hands moved up together in front of your face and then down, making the ropes strike the floor. Only repetitions performed with correct technique counted. The simple truth is that when your posture breaks down, you lose your rhythm too.
Three minutes on the rowing machine
The third event was a 3-minute row on a rowing machine (ergometer). You could use a rowing technique that suited you, but the emphasis was still on controlled, sensible movement. You had to avoid excessive forward or backward swinging of your torso, letting the handle shoot forward, and initiating the drive with your lower back instead of your legs.
Magnesium chalk was allowed as a grip aid. Gloves and wrist wraps were prohibited during the competition. This kept the conditions simple and equal: your own grip, your own work capacity, your own pace.
Practical advice for competitors
If you enter a competition in this format, it is worth running through all three events in sequence at least once beforehand. Do it at a comfortable pace rather than going all out. This will give you a sense of how much energy you have left for the ropes after the squats, and how hard the rowing will hit you.
For the half squat, a steady rhythm helps more than rushing through the first 20 seconds. On the ropes, keep your shoulders down and avoid relying solely on your arms. When rowing, drive with your legs first, then move your torso, and bring in your arms last. So what actually happens? Across the three events, small technical errors can cost you a lot of repetitions and meters.
According to the original announcement, you could have your results recorded during trainers’ gym floor hours on 27.11–01.12. The winners were announced on Friday, 01.12.2017. The competition took place at Zelluloosi Sports Club at Tartu mnt 80D.
Gym competition: frequently asked questions
Did you have to be a club member to take part?
No. According to the original information, anyone could take part, regardless of club membership. All you needed was a day pass.
Did women and men compete in the same events?
Yes. The events were the same: half squats, double-arm battle rope slams and rowing on a rowing machine. The weights and rope dimensions differed.
Were gloves allowed?
No. Gloves and wrist wraps were prohibited during the competition. Magnesium chalk was allowed.
Author: Zelluloosi SK
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