8 Must Try Workout Challenges
September 26, 2010 by Admin: Joe Hashey, CSCS
Filed under Best Workouts In The World, Muscle Building Articles, Strength Training
Workouts are all about pushing your body and mind past the “comfort zone.”
These workout challenges will not only do that, they might just push you to all new limits! All fit into the category of “must do these workouts at least once in your life.”
Some of these are strength, some conditioning, all BRUTAL!
Read on to get access to “The Dirty Dozen.”
Top 8 Workout Challenges
1. Prowler Challenge. I picked this up from Joe Defranco – 6 x 40 yard prowler sprints. Alternate between low and high bars each set and use a prowler with 140 lbs. Monitor your rest periods strictly and don’t be soft and walk with it instead of DRIVING the sled.
2. 100 Burpees. Self explanatory and an absolute killer. See how fast you can do 100 burpees and don’t be wandering around every few reps. Do 100, and do them fast.
3. 100 Push Ups. Every needs enough GPP to handle basic body weight movements. Bang out 100 push ups and time it. Try every other week to see if you get any better.
4. Core Ripper. I just posted this video last week and I have received amazing feedback. Lots of people have tried it….few people actually complete it.
5. 100 Glute Ham Raises. Want to test your glute and hamstring strength? Try banging out 100 (but don’t plan on doing much walking for the next few days!). If your gym doesn’t have a GHR, you can do them with a partner holding your feet on the floor….not the same as the challenge though! If you are nuts try some of the variations below (thanks to Smitty from the Diesel Crew for shooting this with me last year).
6. 25 Rep Roulette from Ross Enamait. Ross uses sandbag, but here is the gym variation. Perform a burpee with your hands on dumbbells (at least 30′s) or a barbell (with 25′s on each side or more). Pop up, clean and press the BB or DB then perform a reverse lunge each leg. Repeat for 25 total burpees. Time yourself and repeat for 2-3 sets.
7. Father’s Complex. I put this complex out in the competition with Barry Gibson – it came out on Father’s day and reminded me of carrying my son around, hence the name.
8. The Dirty Dozen. This is the new conditioning complex we are killing ourselves enjoying.
Instead of explaining the Dirty 12, I’d like to shoot a video of it to share this Wednesday.
=> 50 COMMENTS NEEDED<=
If you are down with fitness challenges, just post up your comments! I’d love to hear which of these challenges you like or ADD ANOTHER ONE!
If we hit 50 comments by Tuesday pm 7pm, I will shoot the Dirty Dozen for you and post it on Wednesday! Make sure to comment and sign up for the free newsletter to get priority notification of new articles.
Oh, and I made a cool progress bar so you can see exactly how close you are to reaching the goal! I hope you enjoy.
- Joe Hashey, CSCS -
PS. I know doing 1 billion burpees would be a crazy challenge, but let’s keep it in the realm of possibility!
PPS. Get your free bonuses on the newsletter below and you will hear with the Dirty Dozen goes live!
The 100 glute-ham raise rules!! keep going!
Thanks for the tips!
These workouts look like a lot of funt to try! I love testing myself like that. When would you work these in to an otherwise strict program? The end of a deloading week? So many of them work the whole body that it seems like your CNS would be fried for a few days.
Are we at 50 yet lol. Thanks for the post.
Joe,
Great challenges.
I can honestly say as you’ve posted these first seven I’ve done every one of them at least once.
I’m 60 years old (61 this Dec. 30) and love to challenge myself and my athletes/clients with your new workouts. I’ve also mentioned to you in earlier posts that I have a Type 1 Insulin Dependent Diabetic for 49 years now. And I definitely don’t look like your typical diabetic.
Looking forward to the “Dirty Dozen.”
And, Adam, I’ve done the Crossfit “Dirty Dozen” a couple of times. Brutal!
Great stuff, Joe. Keep ‘em coming.
Joe-
Great stuff as usuall!! Will be giving these workouts a try, and looking forward to the Dirty Dozen!!
Thanks everyone! We smashed through 50 and I just video’d The Dirty Dozen about an hour ago. My heart slowed down about 3 minutes ago haha!
Check for the post and video tomorrow evening – there is a HUGE article to go with it!
Joe
leaving comment so we can see cool content.
Looking good Joe – can’t wait to see it. Thanks for sharing the fight circuit too
good ideas cant wait to see number 8 video
8 Must Try Workout Challenges http://www.synergy-athletics.com/effecti...
@jhashey when would you recommend using those workout? Cardio days, during a deloading period or at end of lifting day?
@kurtek119 For the challenges, depends on which one. 100 GHr in a short workout while others that take over 20 min are workouts themselves
@jhashey hey ur tweets are great bro.. And I’m going for my s N c certification very soon..
@ZeusDaGreat91 awesome, thanks! Good luck with the cert!
@jhashey thanks…tryin to kno half as much as u and I can take the game lol
@ZeusDaGreat91 haha thanks for that!
@jhashey no prob lol question..my goal is to do s N c for a team ncaa or pro what would it take ?
@ZeusDaGreat91 cscs or something like that.
Love the site. Tons of great information.
This seems like a killer workout!
awsome videos man. great work
Good stuff
the father complex looks awesome, the modified movements are awesome