Undergrad Participation Requirements

This 12 week program runs from January 16-April 16 and is open to WSU Pullman undergraduate students. Students who complete the program will be eligible for a $1,000 scholarship, provided by ASWSU.

  • Be active four times per week for 10 out of 12 weeks

    Competitors can:

    • complete workouts from the U-Fit 4.0 program
    • participate in other UREC programming like Intramurals, fitness classes, our outdoor programs
    • complete your own workout program

  • Track activity through CougarCard swipes

    To receive credit, swipe in at UREC facilities or programs. Competitors progress will be tracked through CougarCard swipes at:

    • Student Recreation Center
    • Chinook Student Center
    • Stephenson Fitness Center
    • Other University Recreation programs

  • Submit a final essay

    Write a short essay describing how the program improved their overall wellbeing. Winning essays will be selected by ASWSU. 

Optional Orientation Sessions

If you have questions, attend a UFit 4.0 orientation session. We will discuss timeline, rules and requirements, the program, essay, prizes and more!  This is also a chance for competitors to obtain baseline measurements. Assessments will include body composition testing, cardiovascular fitness assessments, muscular endurance testing, and muscular power assessments.  We will offer these assessments again at the end of the U-Fit 4.0 challenge to help you track your progress concerning these various markers.  See below for dates of the orientation sessions.
All sessions are from 5-6 p.m. and take place in SRC 144.

Workouts

Navigating the U-Fit 4.0 Workout

When completing the U-Fit 4.0 workout, please note that you will go through the Warm Up and Cooldown sections once, but each “Tri-Set” is to be completed three times.  For example, if Tri-Set one is Goblet Squats, Dumbbell Chest Press, and Chainsaws, you will complete these exercises one right after the other with little to no rest in between them.  After you complete the desired reps for the third exercise you will then rest for the time that is stated next to that exercise.  After the rest time expires you will complete the three exercises two more times before moving onto Tr-Set 2.  If you have any questions about how to complete the U-fit 4.0 workout please contact Ramon Sodano at ramon_sodano@wsu.edu.