This challenge combines 4 barbell exercises along with 4 plyometric exercises using a step box to give you a short but intense workout that can help with muscular endurance, stamina, cardio fitness as well as burning plenty of calories.
For the first round you will complete 20 reps of each of the 8 exercises, at the end of this stop the clock and rest for 1 minute. After the rest period restart the clock and complete round 2 completing 16 reps of each exercise. Again stop the clock and rest for a further minute. Start the clock for round 3 and complete 12 reps of each exercise, at the end of this round stop your clock and record your time.
| Exercise | Round 1 | Round 2 | Round 3 |
| Clean and press | 20 reps | 16 | 12 |
| Bench hops | 20 | 16 | 12 |
| Barbell step ups | 20 (10 per leg) | 16 (8 per leg) | 12 (6 per leg) |
| Step jumps | 20 | 16 | 12 |
| Deadlift | 20 | 16 | 12 |
| Burpees off step | 20 | 16 | 12 |
| Upright Row | 20 | 16 | 12 |
| Straddle jumps | 20 | 16 | 12 |
Exercise technique:
Bench hops: Place your hands on a step box and then jump both legs over from side to side.
Step-ups: Rest the bar on your upper back.
Step jumps: Perform a 2-footed jump onto the step aiming to land soft by bending your knees on impact. Step back down and repeat.
Burpee: Place your hands on the step and jump both legs back out to full extension before jumping them back in and standing up to full extension.
Straddle jumps: Stand with both feet either side of the step and perform a 2-footed jump onto it aiming to land soft by bending your knees on impact. Step down and repeat.
Tips:
: For this challenge I have been using an Olympic bar with 5Kg per side (total weight 30kg) for men and for women a Bodypump bar with 5Kg per side (total weight 15kg). If you can complete the challenge in less than 15 minutes then look at increasing the weight.
: Use a step box that is 4 raises high for this challenge.
12 comments so far...
Start out aiming to complete this challenge in under 20 minutes. If you can do that then next target is under 15. Best client score so far is 16.22 which is a great effort.
Had my first female client attempt this. Fantastic time of 14.39 using bodypump bar with 5kg per side.
The comment above is about me the ”old bird” thank you Rich. I enjoyed doing the challenge and can recommend it. Feels good when you finish it, feel ”worked”. It’s all adding to my increasing firness level for my tri in September. Am feeling good and enjoying the training.
Keep an eye out for the ultimate fitness challenge e-book coming soon!
Another female client did this today and finished it in a great time of 14.06. Having some really good times posted on this challenge.
Another female client do this tonight. She found it tough but finished it in 22.32 which is good for a first attempt. In 6-8 weeks time that will be under 20 minutes.
Had another female client attempt this today. I set her a target of between 20-22 minutes and she finished it in 20.39. Very happy with that.
Anna did this today and set the pace with a fantastic time of 11.52! Think it is time to increase the weight or do 20 reps for every round!
Had another female client do this today. 15.30 which is a good time and under 15.00 is on next time for sure!
Had a client get his time down by over 3 minutes. Last time out he took just over 23 minutes and todays session we were aiming for under 20 minutes. Challenge done in 19.55! Under 18 next time. Good stuff.
Had a female client redo this challenge again this evening and smashed her time by nearly 2 minutes bringing her time down to 18.43. Excellent
Emma did this challenge today, who first one! She posted a great time of 12.17. Excellent.
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