Monthly Challenges page

[Richardmac]

After reading and being impressed by the 10,000 kb swings challenge, it got me thinking. Would anyone be interested in maybe starting a monthly challenge each month? We get a few ideas for the challenge, decide which one to do and go for it. The next month we do the same thing.

Anything at all, easy/hard/sane/not so much?

Richard

[Coach Palfrey]

I'm in. How about a '50 ground-to-overhead with a sandbag' challenge? I'll aim for 50% of bodyweight but anything is fine.

[Richardmac]

I'm in. How about a '50 ground-to-overhead with a sandbag' challenge? I'll aim for 50% of bodyweight but anything is fine.

Intrigued....explain more. Reps per day/week/how it would build,progress?

Sub if u don't have a sandbag?

Richard

[fat belly frog]

I have seen this on other sites.

How about a month of collective pullups/chin ups, set a target everyone adds in when they have completed. All pullups types count (assisted, weighted, one armed), anyone can contribute even if they only do 1 a week. The following month it can be pushups, squats, lunges etc. work our way thru the essential movements of PBF

Cheers

[a-ray]

I could see this being good for all. Would definitely help motivate people to do more. I now it would help me out some.

[Richardmac]

Here's a hard one a friend of mine tried. Maybe not the best and maybe with too many movements, but a challenge none the less.

His chosen movements were pressup, pullup kb swing and lunge. His reps were 10-7-5-3. Here's how it went.

Week 1 - 3 times a day:
1. 10 normal pressups, 7 close, 5 wide, 3 on knuckles
2. 100 swings .... any variation - light/heavy, 1 arm/2 etc.
3. 10 rack chinups, 7 Pullups, 5 close grips chins, 3 close grip Pullups.
4. Same as 2.
5.10 squats, 7 lunges (each leg), 5 reverse lunges (each leg), 3 step ups.

He did this 3x a day in week 1, then twice a day in week 2 with some resistance and once a day in weeks 3 and 4 with more resistance.

Crazy, a little. Great workout though.

Richard

[Coach Palfrey]

Intrigued....explain more. Reps per day/week/how it would build,progress?

Sub if u don't have a sandbag?

Richard

Complete as fast as possible, repeat once/twice per week, aim to reduce overall time to complete or increase weight over the course of 6 weeks.

A full rucksack or holdall would work well as a sub. Bags or wood-chips or similar are also reasonable.

I'd be keen that the majority of these challenges remain performance based rather than just volume. This makes it easier for people to do and actually chart progress.

[Richardmac]

Sounds good to me....

Richard

[primalrob]

I'm in. How about a '50 ground-to-overhead with a sandbag' challenge? I'll aim for 50% of bodyweight but anything is fine.

not bad, coach. what would work best for this? clean and press? thrusters?


i'd also like to try a burpees challenge, maybe 5-10,000 for the month.

[Coach Palfrey]

not bad, coach. what would work best for this? clean and press? thrusters?


i'd also like to try a burpees challenge, maybe 5-10,000 for the month.

I would power clean and push press for max efficiency - but it does depend on the loading in the bag really. I'll try to get a video added when I'm back from my holidays.