El CApitan

The El Capitan TriForce Challenge is in tribute to Free Solo climber, Alex Honnold, who in June 2017 became the first person to scale the iconic 3,000-foot granite wall in Yosemite National Park known as El Capitan... without ropes!

This challenge will test your ability to efficiently push and pull in both the vertical and horizontal movements, testing your ability to work unilaterally through one side of your body at a time, as well as contralaterally working across the midline of your body, and bilaterally working both sides of the body together.

It’s a complete upper body and core blast that needs you to link your hips and core together with your shoulders to be efficient and score big.

Challenge demo

The challenge:

Part 1 - 0:00-5:00

  • 5 minutes to complete as many single arm clean and presses as possible

  • Each clean and press movement counts as 1 rep

  • You can only swap hands once in the 5 minutes

  • Put the kettlebell down and rest at any time you want

Part 2 - 6:00-11:00

  • 5 minutes to complete as many renegade row press ups as possible

  • In order, perform one renegade row on your left arm, then one renegade row with your right arm, then one press up. Every rep counts as 1 so that sequence is worth 3 reps

  • Rest at any time you want

Movement standards

  • Cleans are all from a hang position. The kettlebell does not have to touch the floor between every rep

  • Your elbow must start below your shoulder for the push press, from a proper rack position

  • The elbow must be locked our with your arm above your shoulder in a vertical line and your feet stationary for a rep to count

  • The renegade row is completed with the body in a straight line from shoulder to ankle. You can’t lift your hips up in the air. Each rep must start with the arm straight and you must pull the kettlebell all the way with your hand touching your body

  • The press up is completed with the body in a straight line from shoulder to ankle, or shoulder to knee for the Novice category doing kneeling press ups. You can’t lift your hips up in the air. Each rep must start with both arms locked out and you must go down low enough to get the shoulder under a horizontal line with the elbow. You must not bend your knees or drop to a knee before both arms are locked out for a rep to count.

Divisions

  • Womens Novice - 8kg kneeling press ups

  • Womens Intermediate - 12kg full press ups

  • Womens Elite - 20kg full press ups

  • Mens Novice - 12kg kneeling press ups

  • Mens Intermediate - 20kg full press ups

  • Mens Elite - 28kg full press ups

Challenge tips