Great Wall

The Great wall of China isn’t one wall. it’s a series of walls, watchtowers, and fortifications built by different dynasties over a period of more than 2,000 years, and covers more than 13,000 miles.

The TriForce Great Wall challenge gets you working two classic kettlebell movements for a decent volume of work under fatigue. 110 reps split between your front squat and long cycle. Build your leg strength, hip power, grip, pull and push all at the same time.

The front squat is slow and controlled, focusing on depth and posture in every rep. The long cycle is powerful and more athletic to get your heart rate and breathing rate up. Two movements that compliment each other well, but make keeping your work rate up a hard tough challenge.

Focus on your breathing, and you’ll find your fitness improves a lot, as well as your score.

Challenge demo

The challenge:

Complete in order for time

  • 10 x front squat - 1 x long cycle

  • 9 x front squat - 2 x long cycle

  • 8 x front squat - 3 x long cycle

  • 7 x front squat - 4 x long cycle

  • 6 front squat - 5 x long cycle

  • 5 x front squat - 6 x long cycle

  • 4 x front squat - 7 x long cycle

  • 3 x front squat - 8 x long cycle

  • 2 x front squat - 9 x long cycle

  • 1 x front squat - 10 x long cycle

Movement standards

Front squat

  • Clean two kettlebells and hold them in the rack position on your chest. Control the lowering phase of your squat through the full range of movement. Reps count when the crease of your hips drops below your knees, so your thighs are just under parallel to the floor. As you stand back up you must lockout your hips and knees for the rep to count. Both kettlebells should be secure on your chest through out the movement for reps to count.

Long cycle

  • Clean two kettlebells from below your hips. The kettlebells must both be on your chest after the clean with your elbows under the kettlebells before your press them over your head. From the rack position your can perform a push press, using the power of your hips and legs to drive the kettlebells over head. Elbows must be locked out above your head, with your arms in a vertical line with your ears, and your legs and hips locked out with your feet stationary for a rep to count. Control the kettlebells back down to the rack position after locking out the rep. Then you can drop the kettlebells below your hips to start your next clean.

Divisions

  • Womens Novice - 8kg

  • Womens Intermediate - 12kg

  • Womens Elite - 20kg

  • Mens Novice - 12kg

  • Mens Intermediate - 20kg

  • Mens Elite - 28kg

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 relevant category for you.

  • For the Great Wall challenge enter your time in the “Challenge for time” field.

  • Leave the other fields blank, so don’t put anything in the “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