Liberty
The Statue of Liberty was a gift and symbol of freedom and friendship from the French to America. The TriForce Liberty challenge is about freedom in how you move and how you live with whole body strength, stamina and skill. Confidence and freedom in your body is the best experession of health and fitness
The overhead positions will test your stability, coordination and flexibility. This isn’t a challenge to go super heavy on or to rush through. Enjoy the reps, and perform them with control and full range of movement. If your flexibility is a limiting factor, dive into the TriForce Mobility videos.
Focus lat, chest, achilles, hamstring and adductor mobility and you’ll likely see your movement quality, and time improve.
Challenge demo
The challenge:
Complete in order for time
5 x Windmills right
5 x Overhead side lunge right
5 x Overhead squats right
20 x Alternate racked staggered squats right
5 x Windmills left
5 x Overhead side lunge left
5 x Overhead squats left
20 x Alternate racked staggered squats left
5 x Windmills right
5 x Overhead side lunge right
5 x Overhead squats right
20 x Alternate racked staggered squats right
5 x Windmills left
5 x Overhead side lunge left
5 x Overhead squats left
20 x Alternate racked staggered squats left
Movement standards
Windmill
Lockout the kettlebell overhead with one arm. When the kettlebell is overhead in your right hand, you must keep your left leg locked out and bend your right knee and vice versa. Flex the hips as you bend over, keep the kettlebell vertical and locked out in your arm. The rep counts when your free hand touches the floor and your return to the upright position, keeping the kettlebell locked out throughout.
Overhead side lunge
Lockout the kettlebell overhead with one arm. When the kettlebell is overhead in your right hand, you must step to your left, bend your left knee and keep your right leg locked out throughout the side lunge, and vice versa. Bend over sideways to get your free hand to touch the ground, keep the kettlebell vertical and locked out in your arm. The rep counts when your free hand touches the floor and your return to the upright position with your feet together, keeping the kettlebell locked out throughout.
Overhead squat
Lockout the kettlebell overhead with one arm. Squat down to get your free hand to touch the ground, keep the kettlebell vertical and locked out in your arm throughout the squat. The rep counts when your free hand touches the floor and your return to the upright position, keeping the kettlebell locked out throughout.
Alternate racked staggered squat
Pull the kettlebell in to a tight rack position. For each rep take a small step forward so that your front heel lines up with the toes of your back foot. Alternate which foot steps forward for each rep. Squat all the way down while keeping your back heel off the floor. The bottom of the rep should look like a crouch position with your back knee kept just off the floor. The crease of your hips should be below your knee height at the bottom of the rep. The rep counts when you return to the upright position, keeping the kettlebell racked throughout.
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 Liberty challenge enter your time in seconds 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