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Started By
Message
Strength & Conditioning Challenges
Posted on 11/5/18 at 11:19 pm
Posted on 11/5/18 at 11:19 pm
I wanted to start a post documenting some challenges ya'll have heard about. These can be strength, bodyweight, endurance, strongman etc. Essentially some things to shoot for performance wise. List them here, and please no fricking nutrition, drinking piss, or keto talk. Had enough of that shite for a while.
Goal of the thread is to post some challenges you have read about. Post links, talk about how to program how to achieve them etc.
Greyskull challenges- LINK
100 burpees in 5 min
Back squat with bodyweight on the bar x 50 reps
100 pushups in 2 min
5 mile ruck with 45lbs
18 pullups with bodyweight plus 25 lbs (spetsnaz challenge)
Strict press x bodyweight for 5 reps
1 mile run under 5:30
500 consecutive air squats
100 sit-ups in 2 min
Strict L-sit on parralletes for 3 min
50 reps weighted incline pushup with 45 lbs with feet on 12” box
Deadlift 2x bw for 7 or more reps
200 reps Z press with just bar in 10 min without racking
100 kb snatches with 53 lbs(can switch arms but can't sit kb down.)
5 mile run in 37:30
60 plus consecutive bar dips
Overhead squat x bodyweight x 15 reps
400m dash under 60s
Bench x bodyweight x 15 reps
½ INMAN- 1.5 x bodyweight walking ½ mile
Other greyskull-
13 down under 7:30
200 know swings with 70lbs in 9 min
KB/DB snatch with 53 lbs for 200+ reps in 10 min(secret service snatch test)
1 mile walking lunge with 50 lbs sandbag
50 sandbag burpees with 50lbs bag in 5 min
Tabata front squat with 135 never scoring below 10 reps per round
½ mile Waiter walk with 135 in 8 min
50 man makers with 35 lbs DB in 7:30
Sandbag ½ mile in 4:15 min, 1 mile under 9:30
Basic strength challenges-
Press- bodyweight
Clean-1.5 x bodyweight
Bench-1.5x bodyweight
Squat-2 x bodyweight
Deadlift-2.5 x bodyweight
Chins-20 reps
Wendler prowler challenge- perform 10 40yd sprints with prowler plus 180lbs with 60s rest between sets
Wendler- strength challenges can be found here in the books
LINK
Some others-
Squats- 135lbs x 100 reps
Curls- bar x 100 reps (paul Carter)
Bobby Maximus (gym Jones)
1) 30 min amrap (pushup, pullup, dip) 450 reps total
2) 100 rep challenge- Pick an exercise from the list. Load a bar with 50 percent of your 1-rep max (see “Max Tests” on this page). If you can barbell back squat 400 pounds, you’ll use 200 pounds for this. Do 1 rep. Re-rack the bar. Rest for 15 seconds. That’s 1 set. Do 100 rounds.
Barbell Bench Press
Barbell Overhead
Press
Barbell Front Squat
Barbell Back Squat
Barbell Overhead
Squat
Barbell Deadlift
3) 2k row in under 7 min
4) 2o skierg in under 7 min
5) 2 mile run under 12 min
6) deadlift 225x25 in 3 min unbroken
7) max pulls- 15 reps in 3 min. Pullups, chins etc are game, can switch grips but feet cant touch the ground.
8) Bench- 225 x 20
9) squat-225x100
10) squat-225x200 in 30 min
11) bench-225x200 in 30 min
12) 100 burpee pullups on 10 min
13) 1 mile lunge under 75 min
14) 1.5 mile run in 9 min
15) 5k in 22 min
16) 10k in 50 min
17) row 8k in 30min, 15.4k in 60min
18) row 500m in 1:30
19) row 1000m in 3:30
20) 7:30 min plank
21) 300 Cal's on air bike in 10 min
22) 65 Cal's on air bike in 1 min
Maximus 7. Must complete to claim you are fit-
Squat- 2 times bodyweight
Bench- bodyweight x 10 reps
Pullups-15 reps
Turkish get up with ½ bodyweight
500m row in 90s
2000m row in 7 min
Run 10k in 50 min
Goal of the thread is to post some challenges you have read about. Post links, talk about how to program how to achieve them etc.
Greyskull challenges- LINK
100 burpees in 5 min
Back squat with bodyweight on the bar x 50 reps
100 pushups in 2 min
5 mile ruck with 45lbs
18 pullups with bodyweight plus 25 lbs (spetsnaz challenge)
Strict press x bodyweight for 5 reps
1 mile run under 5:30
500 consecutive air squats
100 sit-ups in 2 min
Strict L-sit on parralletes for 3 min
50 reps weighted incline pushup with 45 lbs with feet on 12” box
Deadlift 2x bw for 7 or more reps
200 reps Z press with just bar in 10 min without racking
100 kb snatches with 53 lbs(can switch arms but can't sit kb down.)
5 mile run in 37:30
60 plus consecutive bar dips
Overhead squat x bodyweight x 15 reps
400m dash under 60s
Bench x bodyweight x 15 reps
½ INMAN- 1.5 x bodyweight walking ½ mile
Other greyskull-
13 down under 7:30
200 know swings with 70lbs in 9 min
KB/DB snatch with 53 lbs for 200+ reps in 10 min(secret service snatch test)
1 mile walking lunge with 50 lbs sandbag
50 sandbag burpees with 50lbs bag in 5 min
Tabata front squat with 135 never scoring below 10 reps per round
½ mile Waiter walk with 135 in 8 min
50 man makers with 35 lbs DB in 7:30
Sandbag ½ mile in 4:15 min, 1 mile under 9:30
Basic strength challenges-
Press- bodyweight
Clean-1.5 x bodyweight
Bench-1.5x bodyweight
Squat-2 x bodyweight
Deadlift-2.5 x bodyweight
Chins-20 reps
Wendler prowler challenge- perform 10 40yd sprints with prowler plus 180lbs with 60s rest between sets
Wendler- strength challenges can be found here in the books
LINK
Some others-
Squats- 135lbs x 100 reps
Curls- bar x 100 reps (paul Carter)
Bobby Maximus (gym Jones)
1) 30 min amrap (pushup, pullup, dip) 450 reps total
2) 100 rep challenge- Pick an exercise from the list. Load a bar with 50 percent of your 1-rep max (see “Max Tests” on this page). If you can barbell back squat 400 pounds, you’ll use 200 pounds for this. Do 1 rep. Re-rack the bar. Rest for 15 seconds. That’s 1 set. Do 100 rounds.
Barbell Bench Press
Barbell Overhead
Press
Barbell Front Squat
Barbell Back Squat
Barbell Overhead
Squat
Barbell Deadlift
3) 2k row in under 7 min
4) 2o skierg in under 7 min
5) 2 mile run under 12 min
6) deadlift 225x25 in 3 min unbroken
7) max pulls- 15 reps in 3 min. Pullups, chins etc are game, can switch grips but feet cant touch the ground.
8) Bench- 225 x 20
9) squat-225x100
10) squat-225x200 in 30 min
11) bench-225x200 in 30 min
12) 100 burpee pullups on 10 min
13) 1 mile lunge under 75 min
14) 1.5 mile run in 9 min
15) 5k in 22 min
16) 10k in 50 min
17) row 8k in 30min, 15.4k in 60min
18) row 500m in 1:30
19) row 1000m in 3:30
20) 7:30 min plank
21) 300 Cal's on air bike in 10 min
22) 65 Cal's on air bike in 1 min
Maximus 7. Must complete to claim you are fit-
Squat- 2 times bodyweight
Bench- bodyweight x 10 reps
Pullups-15 reps
Turkish get up with ½ bodyweight
500m row in 90s
2000m row in 7 min
Run 10k in 50 min
9
Posted on 11/5/18 at 11:19 pm to lsu777
Dan John-
The "Demon Deacon" workout consists of doing one rep on the minute, every minute, for the allotted time.
The "Bengal" requires that you pick a big lift and do 100 reps with it. The workout might last over an hour.
The "Eagle" pairs the farmer's walk with the double-kettlebell front squat. Repeat for 8 circuits and then hurl in a bush.
With the "Spartan," one partner deadlifts for 5 reps while partner two does bear crawls. They then switch positions and repeat 5 times. If you die, you lose.
The "Coyote" is an all-round workout that involves 15 kettlebell swings, 5 goblet squats, and 3 push-ups for rounds. Twenty rounds equals 300 swings, 100 squats, and 60 push-ups.
For the "Road Warrior," you do waiter's walks, suitcase carries, suitcase deadlifts, one-hand overhead presses, one-hand bench presses, and side bends on one side only. The next day, you repeat all the movements using the opposite hand.
Deadlift-315lbs max reps in 30 min(50 is the goal)
Snatch bodyweight
Farmers walk-2x bodyweight for 100m
KB swings- 10,000 swings with 53lbs over 4 weeks.
Clean-200lbs x 100 reps(rest is allowed)
40 workout strength challenge
Random-
1) DB row - 100lbs x 100 reps in 10 min
2) 500 bodyweight lunges
3) Bring salley up squat challenge w/135
4) Score 300+ on old army pft plus 10 deadhang pullups
5) Pass devgru legacy test
Please add to the thread
The "Demon Deacon" workout consists of doing one rep on the minute, every minute, for the allotted time.
The "Bengal" requires that you pick a big lift and do 100 reps with it. The workout might last over an hour.
The "Eagle" pairs the farmer's walk with the double-kettlebell front squat. Repeat for 8 circuits and then hurl in a bush.
With the "Spartan," one partner deadlifts for 5 reps while partner two does bear crawls. They then switch positions and repeat 5 times. If you die, you lose.
The "Coyote" is an all-round workout that involves 15 kettlebell swings, 5 goblet squats, and 3 push-ups for rounds. Twenty rounds equals 300 swings, 100 squats, and 60 push-ups.
For the "Road Warrior," you do waiter's walks, suitcase carries, suitcase deadlifts, one-hand overhead presses, one-hand bench presses, and side bends on one side only. The next day, you repeat all the movements using the opposite hand.
Deadlift-315lbs max reps in 30 min(50 is the goal)
Snatch bodyweight
Farmers walk-2x bodyweight for 100m
KB swings- 10,000 swings with 53lbs over 4 weeks.
Clean-200lbs x 100 reps(rest is allowed)
40 workout strength challenge
Random-
1) DB row - 100lbs x 100 reps in 10 min
2) 500 bodyweight lunges
3) Bring salley up squat challenge w/135
4) Score 300+ on old army pft plus 10 deadhang pullups
5) Pass devgru legacy test
Please add to the thread
This post was edited on 11/6/18 at 9:05 pm
Posted on 11/5/18 at 11:37 pm to lsu777
The Maximus 7 looks like an awesome collection. Being able to do all 7 is pretty legit. 2x BW Squat and 50 min 10k are tough combo
Posted on 11/6/18 at 1:16 am to lsu777
A thousand reps a day, any combination of exercises, for four weeks. Some guy on youtube did this.
Posted on 11/6/18 at 1:55 am to lsu777
A goal of mine is to get 50 dead hang pull ups. The most ive gotten is 23 and I’m going to have to get creative on how to break the plateau.
I did a bw pyramid to go from 8 to 20, and then it took weeks of training and weighted pullups to go from 20-23. I got frustrated with the plateau and started focusing on other things, but perhaps I will revisit this.
I did a bw pyramid to go from 8 to 20, and then it took weeks of training and weighted pullups to go from 20-23. I got frustrated with the plateau and started focusing on other things, but perhaps I will revisit this.
Posted on 11/6/18 at 7:51 am to marchballer
yea Bobby Maximus was a gully certfied Gym Jones guy before Mark Twight left the gym. He is a fighter also and believes to call yourself fit it takes 130 hours of dedication. Some of his benchmarks are less than greyskull but he believes in training more energy systems.
He is a bad arse and did train Hack's Pack which one 2 or 3 crossfit games as a team.
He is a bad arse and did train Hack's Pack which one 2 or 3 crossfit games as a team.
Posted on 11/6/18 at 7:54 am to Jim Rockford
quote:
A thousand reps a day, any combination of exercises, for four weeks. Some guy on youtube did this.
Some people on Ross Enamait's board took dan johns 10k kb swings and compressed it into 10 days. Essentially 1000 kb swings a day for 10 days.
Most said it was different than the 4 week challenge in that you don't get many benifits from it other than mentally you become much stronger.
Posted on 11/6/18 at 7:56 am to Azazello
quote:
A goal of mine is to get 50 dead hang pull ups. The most ive gotten is 23 and I’m going to have to get creative on how to break the plateau.
I did a bw pyramid to go from 8 to 20, and then it took weeks of training and weighted pullups to go from 20-23. I got frustrated with the plateau and started focusing on other things, but perhaps I will revisit this.
25 or 30 would be a more realistic goal prolly. To get there I would stry doing ladders 3 or 4 times a day. Like 1 before work, 1 at lunch, 1 after work and 1 at night. 6 days a week. make sure you are getting plenty of press, pushups and facepulls in also for shoulder health.
Armstrong pullup program is another good program.
Did you get elbow pain with doing that many?
Posted on 11/6/18 at 9:25 am to Rep520
I love everything Brian puts out. So glad y'all introduced me to his channel
Posted on 11/6/18 at 9:36 am to lsu777
Brian is awesome. I remember his training logs he'd post in the t-nation forums. Fantastic stuff! Plus, he's just a very positive individual and very encouraging to others who ask him for advice.
Posted on 11/6/18 at 1:03 pm to Jammo
quote:
Brian is awesome. I remember his training logs he'd post in the t-nation forums. Fantastic stuff! Plus, he's just a very positive individual and very encouraging to others who ask him for advice.
I'm a Stan level fan of his stuff.
He has great training info blended with inspirational stuff. Like you say, all of his stuff is 100% about being positive, not creating excuses, working your butt off and supporting others striving to achieve.
I've probably watched every video he's put out for 2 to 2.5 years.
Posted on 11/6/18 at 1:06 pm to lsu777
I did the armstrong to go from 8 to 20. I was in the usmc so I am pretty used to doing them all the time.
No elbow pain but I was very consistent with constantly changing my grips and making sure I did plent of mobility exercises on my forearms, shoulders, and pecs.
No elbow pain but I was very consistent with constantly changing my grips and making sure I did plent of mobility exercises on my forearms, shoulders, and pecs.
Posted on 11/7/18 at 1:17 pm to Azazello
That's so many damn pullups. Such a weird exercise.
I am well above average in upper body strength, especially for my small size (160 lbs) and I struggle to pop off like...7 pullups
I am well above average in upper body strength, especially for my small size (160 lbs) and I struggle to pop off like...7 pullups
Posted on 11/7/18 at 1:48 pm to lsu777
Something I just started that I came up with myself (haven't come close to completing):
10 burpees, 10 yard sprint
9 burpees, 20 yard sprint
8 burpees, 30 yard sprint
7 and 40 yards
6 and 50 yards
5 and 60 yards
4 and 70 yards
3 and 80
2 and 90
1 and 100
Jog back to your starting point and immediately drop down to start your next "set." I've made it up to the 70 yard sprint so far. Havent been able to go further yet. The burpees are almost too easy as you keep going so I may raise the amount of those to 20 to start off and just subtract by 2 with each "set."
10 burpees, 10 yard sprint
9 burpees, 20 yard sprint
8 burpees, 30 yard sprint
7 and 40 yards
6 and 50 yards
5 and 60 yards
4 and 70 yards
3 and 80
2 and 90
1 and 100
Jog back to your starting point and immediately drop down to start your next "set." I've made it up to the 70 yard sprint so far. Havent been able to go further yet. The burpees are almost too easy as you keep going so I may raise the amount of those to 20 to start off and just subtract by 2 with each "set."
This post was edited on 11/7/18 at 1:52 pm
Posted on 11/7/18 at 3:48 pm to TigerChief10
How long do you have to complete it?
Posted on 11/7/18 at 4:09 pm to lsu777
I kinda just made it up and haven't successfully completed it so I really don't know where to set the benchmark. Ill be trying it again tomorrow and Ill time myself and see about how long it takes me to do whatever I get through. I may just do it all no matter how long it takes or how much rest I need. Ive been just trying to work my way up to doing it all at once with no rest so I just stop when I feel like Im done. I haven't really even thought about time yet. That's probably a better way to do it though.
Posted on 11/7/18 at 7:45 pm to lsu777
quote:
Farmers walk-2x bodyweight for 100m
As a lover of the Farmers Walk, does this mean 2x bodyweight per hand or total?
If total, I could do this. If per hand, I have no idea what sort of mutants are pulling that off.
Posted on 11/7/18 at 9:42 pm to Rep520
Total u believe. So bodyweight in each hand.
Posted on 11/7/18 at 9:47 pm to lsu777
Whew. I could do that ok, but if dudes are running around carrying 400 per hand for 100 meters at 200 bodyweight, I might as well cash it in.
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