There are times when it's best to throw conventional training out the window and challenge yourself! These are not workouts to to for an extended period of time. It's done once every couple of weeks or so. They're hard workouts that will really push you. And this is important because occasionally you have to see exactly where you stand in your fitness levels. You've probably seen contests such as The World's Strongest Man where they do unconventional things such as pulling trucks or walking with some huge weight. But there are also events that test strength endurance more than limit strength. For example, The Farmer's Walk. This is a simple but tough exercise! You take 2 dumbbells (In contests they often use large water cylinders) and walk as long as you can with it. It's this type of exercise that I want to focus on here.
So there are three main types of challenge workouts.
1) AMRAP - As Many Rounds As Possible. With this system, you have a handful of exercises (usually between 3 and 5) and they are done for a set number of reps, usually done in a circuit manner. Then you time yourself for between 10 and 12 minutes and do as many rounds (circuits) as you can. Believe me, this is tough! After that you can rest and then repeat the process again. But this time pick different exercises. Here's an example of some AMRAP circuits you can use.
Bentover Dumbbell Rows
Box Jumps or Burpees
Do each exercise for 10 to 12 reps and do them back to back!
2) REP CHALLENGES - Pick 5 or 6 exercises with a set number of reps (generally higher reps, as many as 50!) and do them until it adds up to a specific number. A good formula is 6 exercises for 50 reps each totaling 300 reps! If you can't get all 50 reps in one go, that's fine. Do as many sets as it takes to get it. Here's an example.
Full Body Extensions
Crunches or Bicycles
Do 50 reps each until you get all 300 reps.
3) DISTANCE CHALLENGES - This is one of my favourites. You'll need a large space, preferably outdoors in a park or soccer field. You can set up cones if you wish or use another type of marker such as a garbage can, goal post, etc. Just do the exercise and go to the destination. By having a very definitive goal to aim for it makes your more determined to reach it and allows you to "dig deep" Some examples of exercise you can use are:
Martial arts exercises such as kicks and stepping punches
So there are some very tough challenge workouts to try. Like I said earlier, you'll probably burn out if you do these every workout. But it can be a great workout every once in a while to test yourself and see just how fit you really are!
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