Powerlifting

Push-ups

How many push-ups can you do in 60 seconds?  
 
Equipment needed: Timer/Stopwatch  

What to record and submit: Count and record the number of push-ups you can do in 60 seconds.  
 
Modifications: If you are unable to safely complete a full push-up, you can choose to do knee or wall push-ups.  

Air Squats

How many air squats can you do in 60 seconds?  
 
Equipment needed:  Timer/Stopwatch, Chair (if necessary) 

What to record and submit: Count and record the number of air squats you can do in 60 seconds.  

Modification:  If you are unable to safely complete a full air squat, use a chair to assist in your squat.   

Single-Leg Deadlift

How many single-leg deadlifts can you do in 60 seconds?  
 
Equipment neededTimer/Stopwatch 

What to record and submit: Count and record the number of single-leg deadlifts you can do in 60 seconds.   

Stay Safe

Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks. 

 
You can reduce your risk of exercise injury by: 

  • wearing the right shoes 
  • using the correct equipment 
  • drinking water and staying hydrated 
  • warming up and stretching properly 
  • being aware of your surroundings – always exercise and compete in a safe and level area clear of any obstacles or items 
  • maintaining social distancing rules (stay at least six feet away from others) 

  
Stop exercising and seek medical help if you experience symptoms such as: 

  • discomfort or pain 
  • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades 
  • shortness of breath 
  • a rapid or irregular heartbeat