Category Archives: Challenges

Short, intense workouts. Record your score in ‘comments’.

The Christmas Pudding Test

Today is the first day back at work for many after the festivities and the first day back in the gym also. If you have been eating like a pro for the last week or so fear not, the road … Continue reading

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The Descent 2

Challenge No.7 – The Descent 2 Jump Squats Renegade Press-ups Medicine Ball Slams 40 reps of each then 30, 20, 10, in your best time Jump Squat- Jumps don’t have to be high, but legs and hips should straighten. Renegade … Continue reading

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3,6,9

Chellenge No. 6 – 3,6,9 3x clap press-up into jumping pull-up 6x 1 arm kb push-press (3 per arm) 9x kb goblet squat 6 sets Time and weight used in comments. Try to use a pull-up bar that is high … Continue reading

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Descending Deadlifts

Challenge No.5 – Descending Deadlifts First determine a weight you can do a maximum of 15 deadlifts with. 10 deadlift into squat-thrust (deadlift then squat-thrust with hands on the bar) 20 burpees 10 pressups 5 sets of the above 3 exercises. … Continue reading

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100 Burpees

Challenge No.4 – 100 burpees in your best time. Simple.

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DB 5s

Challenge No. 3 – DB5s  1 arm db clean & jerk 5 per side 5 horizontal pull-ups, 10 burpees 1 arm db swing 5 per side 5 horizontal pull-ups, 10 burpees 1 arm db push press 5 per side 5 horizontal … Continue reading

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The Block

Challenge No.1 – The Block sandbag- shoulder from floor and squat x 10 shoulder to shoulder push press x 10 lateral jumps (over bag) x 10 plyometric press ups (one hand on bag, exploding laterally to change hand on bag) x … Continue reading

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