Boxing Blog

    2017 28-Days-Later Challenge

    This document details ‘The Rules’ for the February 2017 ’28-Days Later’ challenge.

    What is the 28-Days-Later Challenge?

    The ’28-Days Later’ challenge is a training + food restriction plan that runs from Monday Jan 30th until Sunday February 26th.  Joining the challenge includes:

    • ‘Challenge Survival Guide’ (a ‘Get Started’/’How to’ document, all the rules, vouchers for the scans and t-shirts, challenge sign-off sheet, details of the training ‘extras’ etc all in a plastic sleeve).
    • 10-day eating ‘plan’ (including recipes)
    • 2x Body Scans at Round 1 Fitness.
    • A unique 28-days later t-shirt.

    The cost of participation is $50 for ‘early bird’ sign-ups (anyone who signs up on or before Friday Jan 27th) or $65 for ‘late’ sign-ups (anyone who signs up for the challenge AFTER Jan 27th).  You MUST be a member of Round 1 Fitness to sign-up to the 28-Days Later Challenge.

    (Non-members:  Please refer to the ‘How do you sign-up’ section of this document for details on how you can participate.)

    How do you sign-up for the Challenge?

    All participants must sign-up to the 28-days later challenge via the Round 1 portal:

    Included on the registration site are options for people who are not members of the gym to sign-up for the challenge AND a 1-month gym membership that would enable them to participate.  The cost options for these people are $150 for ‘early bird’ sign-ups (anyone who signs up on or before Friday Jan 27th) or $165 for ‘late’ sign-ups (anyone who signs up for the challenge AFTER Jan 27th).

    When can I do my Body Scans?

    Initial InBody 570 Body Scans will be done from 7am-12pm on Sunday, January 29th.  Final Body Scans will be performed on Sunday February 26th during the same time-window (7am-12pm).  Please remember that you must not have exercised before your Body Scan.  A ‘booking sheet’ for the Body Scans will be available in the gym for ONE WEEK prior to the scans in order to help prevent long waiting times.

    If you are unable to attend the gym during the designated scanning ‘times’, you must arrange a time to have your scan completed via email.  Any scans conducted outside of the ‘scanning day’ will be subject to an additional charge of $5.

    What are the Diet Rules?

    The following list details the DIET RULES for the ’28-Days Later’ challenge.

    • No Sugar.  This means no sweeteners of ANY kind – natural or artificial. It means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your food lables, because companies sneak sugar into products in ways you might not recognize.  You may EAT fruit but you cannot use fruit juice/cook with fruit as it is then acting as a sweetener.
    • No Bread OR Pasta.  No Bread.  No crackers, mountain bread, Turkish Bread, Foccacia’s, wraps, cracker bread, cracker biscuits…you get the idea.  No bread or bread substitutes at all.  Likewise, no pasta means NO PASTA.
    • No Alcohol.  No alcohol.  NONE.  Not even for cooking.
    • Cheat Days.  The 28-Days-Later challenge includes provision for 2x CHEAT days where you are able to eat/drink outside of the challenge rules.  These must be noted on your challenge sign-off sheet.  Please also note the section below on the ‘STREAK’ should you wish to participate.

    What are the Training Rules?

    The following list details the Training Rules for the 2017 ’28-Days Later’ challenge.

    • Classes.  You must complete THREE (3) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (Boxing, B+ Boxing, Body Work, Beginners or TANKS) to make up your classes.  At the conclusion of each session, the trainer who conducted the class needs to sign your Challenge Tracking Sheet.
    • Challenges.Each WEEK (weeks start on MONDAY for the purposes of the challenge) you will be required to complete THREE (3) Fitness ‘Challenges’ in addition to your classes.  Each challenge will take up to 20-minutes to complete.  The challenges can be done either before or after a class OR on a separate day – that is totally up to you.  You are not required to have a trainer ‘sign-off’ your challenges – you do need to record the time taken to complete the challenge/day completed as appropriate.A video of the 28-days Later Challenge circuit will be available on the Round 1 Fitness YouTube channel prior to the commencement of the challenge.
    • Penalties.  There are a number of rules (detailed in your challenge booklet) relating to arriving late for a class, not completing your food ‘records’, forgetting to bring your challenge folder to the gym, late signatures etc.  Any incurred penalty must be completed within 7-days of it being incurred.

    What is the ‘Challenge Streak’?

    New for 2017 is the 28-Days-Later ‘STREAK’.  Over the last two years participants have achieved amazing results – and almost everyone has used BOTH of their designated ‘CHEAT’ days.  In 2017 you have the option to commit to a ‘Challenge Streak’ of either 14, 21 or 28 days when you MUST follow the rules of the challenge…and you must nominate a penalty to be completed should you fail.  The penalty can be anything – a physical penalty (eg.  500 assault bike calories), a food penalty (extend the challenge rules throughout March) or even a financial one (donate $100 to the ‘Love for Lachie’ foundation) – but it (obviously) needs to be something meaningful to you.

    If we have achieved amazing results WITH cheat days (average of 3.74kg loss + 400g muscle gain in 2016) imagine what could be done if you follow the rules ALL MONTH.

    (Please note:  The ‘STREAK’ option is not recommend for first time participants in 28-Days Later).

    What if I have questions?

    Any questions can be asked via email to

    To sign-up / register for the challenge please go to the 28-Days Later Challenge registration portal.


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