Everest

The challenge:

Complete the 300 reps in order for time

• 30 x Snatch forward lunge left

• 30 x Snatch forward lunge right

• 60 x alternate side lunge high pull

• 30 x Push press reverse diagonal lunge left

• 30 x Push press reverse diagonal lunge right

• 30 x Forward diagonal lunge lateral swing left

• 30 x Forward diagonal lunge lateral swing right

• 30 x Reverse lunge rotational clean left

• 30 x Reverse lunge rotational clean right

Complete all the exercises and reps in the order they are listed above. You can put the kettlebell down at any time but you are on the clock trying to get the whole challenge done in the fastest possible time with good form. You need to complete all 30 reps with one arm before you start your other side. The only exception to that is the alternate side lunge high pull. Par time with an 8kg kettlebell for women is under 14 minutes and par time with a 16kg kettlebell for men is under 16 minutes. With Everest we don’t do a Beginner, Intermediate or Elite category. All scores are entered as Elite scores for time.

Movement standards

Snatch forward lunge:

• The rep starts by holding the kettlebell in one hand and swinging it between your legs. Perform a snatch lift, locking out your arm vertically. As you perform the snatch you also perform a forward lunge with the opposite leg to the arm you’re holding the kettlebell with. Your back knee must hit the floor in the lunge with the kettlebell held over head with your arm locked out vertically. Then return to the standing position with both feet flat on the floor.

Alternate side lunge high pull:

• The rep starts by holding the kettlebell in one hand and swinging it between your legs as you step to the side. The side lunge must be performed with your inside leg locked out and your inside foot flat on the floor whilst your outside knee is bent. As your foot returns to the centre, perform a high pull lift, bringing the kettlebell up to at least your chest hieght, where you swap hands and immediately lunge in the opposite direction. It’s important all reps are performed left arm swing towards your right step side lunge and right arm swing towards your left step side lunge.

Push press reverse diagonal lunge:

• The rep starts by holding the kettlebell in one hand, in the rack position. Perform a push press, so drive through your hips and legs to push the kettlebell overhead vertically to a locked out arm. The reverse diagonal lunge must be performed with your inside leg locked out and your inside foot flat on the floor whilst your outside knee is bent. Your hips and shoulders should be inline with your feet/stance when you finish the push press reverse diagonal lunge. Return to the start position where both feet are neutral and your feet, knees, hips and chest are facing forwards. It’s important all reps are performed left arm push press towards your right step reverse diagonal lunge and right arm push press towards your left step reverse diagonal lunge.

Forward diagonal lunge lateral swing:

• The rep starts by holding the kettlebell in one hand and stepping towards into the forward diagonal lunge. You must pivot on your inside leg as your step out into the forward diagonal lunge and pivot as you step back to the start position. As you step out to the forward diagonal lunge swing the kettlebell through you legs and use that hip hinge to perform a lateral swing. The lateral swing is performed with a straight arm throughout and should come up just above shoulder height. The forward diagonal lunge must be performed with your inside leg locked whilst your outside knee is bent. Your hips and shoulders should be inline with your feet/stance when you finish forward diagonal lunge. Return to the start position where both feet are neutral and your feet, knees, hips and chest are facing forwards. It’s important all reps are performed left arm push press towards your right step reverse diagonal lunge and right arm push press towards your left step reverse diagonal lunge.

Reverse lunge rotational clean:

• The rep starts by holding the kettlebell in one hand, held in the rack position and stepping back into the reverse lunge. As you drop down into the reverse lunge, make sure your back knee touches the floor. Drop the kettlebell to the outside of your front leg with your palm facing your thigh. As you stand back up to a neutral stance perform the clean so the kettlebell comes back to a controlled rack position. It’s important all reps are performed left arm push press towards your right step reverse diagonal lunge and right arm push press towards your left step reverse diagonal lunge.

Divisions:

• Womens Elite - 8kg

• Mens Elite - 16kg

Recording your score:

• Click on the “Submit Your Score” button at the top of this page or use the main menu navigation to go to the TriForce Scoreboard page where you can also find a link to submit a new score.

• Complete the form with all of your details and the email connected to your TriForce account.

• When selecting your “Weight class” pick the “Elite” category for your sex.

• The Everest challenge is a "For Time" challenge. Therefore your score is the number of seconds it took you to complete all rounds and reps of the challenge. This score needs to be entered in the “Challenge for time” field on the submit score form.

  For example for a time of 20 mins : 11 secs your score in seconds will be 1211 (20x60 + 11). Do not add any commas or symbols.

• Leave the other fields blank, so don’t put anything in “Challenge Part 1”, “Challenge Part 2”, or “Challenge Part 3”.

• Click submit.

• All scores are updated at midnight every day so allow 24 hours for your new score to show on the TriForce Scoreboard.