Solo Challenges

Challenge 1

Swing & Squat ladder - 5 minutes max reps:

Perform 1 swing and then 1 goblet squat. Then 2 swings and 2 squats. Then 3 swings and 3 squats. This pattern continues until the 5 minute time cap ends. You can rest at any time. Every rep counts towards your total score. A kettlebell Swing is such a great way to develop power in your hips and back, while improving strength around the weakest parts of our knees. The Goblet Squat is a great way to train all the muscles of the legs whilst getting your core and arms engaged as well. Combining the two movements together creates a lot of demand on your different energy systems, so your stamina and strength will both be challenged with this event.

Challenge 2

Double push press - 5 minutes max reps:

The goal is to perform as many push presses as possible. You can rest at any time. Every rep counts towards your total score. When you start both kettlebells must be cleaned from the floor. The push press is a high intensity whole body lift taking two kettlebells from shoulder height to overhead. It takes control, balance, good core strength, hip power and solid arms. Sustaining this intensity takes a lot of energy so it’s tough to keep the rep count going as your cardio fitness will be challenged as much as your stamina and strength.

Challenge 3

Clean and march ladder - 5 minutes max reps:

Using a 5 meter distance for all shuttles start by performing 1 hang clean and then carrying both kettlebells on your chest in the rack position 10 meters (5 meters one way and 5 meters back to your start position. Then perform 2 hang cleans and march 10 meters. Then 3 cleans and march 10 meters. Carry this pattern on adding 1 rep to the cleans each time you walk 10 meters. Every clean counts as a rep and every 10 meter shuttle completes counts as a rep as well. The march only counts if the whole 10 meter distance is completed without dropping the kettlebells off the rack position. The double clean is a great exercise to challenge your hip power and pulling power, especially the muscles in the back of your shoulders, but you’ll need great grip strength to perform these reps efficiently. The march is an amazing whole body exercise that really challenges the strength of your core and your stamina. The weights being held on top the chest gives your diaphragm a workout, so mastering efficiency with this event is the key.

Challenge 4

Half get up - 5 minutes max reps:

Start lying on the floor with the kettlebell locked out over head. The kettlebell must stay locked out above you and the rep finishes when the kettlebell is over the hand that is on the floor with your hips locked out. You can swap arms and rest at any time. Every rep counts towards your total score. The half get up is a super weapon in terms of the core strength it develops. Flexion, rotation, cross patter loading, extension. It’s a movement that most haven’t practiced, so it’s an amazing exercise to help people get strength most don’t achieve.

Challenge 5

Snatch - 5 minutes max reps

Complete as many single arm snatches as possible. You can swap arms and rest at any time. Every rep counts towards your total score. The Snatch is one of the most effective expressions of whole body power, and the kettlebell makes the skill so much more accessible to that people can really push their work capacity. Grip, core, cardio stamina, posterior chain, hip power, overhead strength and stability. The snatch test is an awesome strength test and a gritty event for athletes to finish the TriForce Gym Challenge with.