Coaches cHALLENGE series
Each month we will release a trainer challenge, written & designed by one of our coaches. Their challenge is curated to represent the coach and how they challenge themselves.
When you complete the monthly challenge you will receive a prize (more details to come on the prize). The overall goal is to collect the prize each month and the most challenge winners receive the title of being a
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"Coaches Challenge Champion"
SERIES
01
Coach Drew
> 5 Barbell Deadlifts (Female 135lbs / Male 225lbs)
> 5 Devil Press (Female 20lbs / Male 40lbs)
> 10 cal Assault Bike
4 rounds as fast as possible
10 minute cap
02
Coach Carly
> 0.1 mile run on TrueForm
> 5 Ram burpees (Female 22lbs / Male 44lbs)
> 10 alternating reverse lunges
7 minute AMRAP (complete as many rounds as possible in the 7 minutes)
03
Coach Paul
> 20 Med Ball slams (Female 20lb / Male 40lb)
> 200ft Versa sprint
> 20 Med Ball up & overs (Female 20lb / Male 40lb)
> 20 GHD full sit ups
1 Round as quickly as possible in six minutes or less
04
Coach Bri
> 20 body weight squats
*must tap med ball at the bottom*
> 15 Heavy Dumbbell Sumo Squats
(Female: 80lb DB / Male: 100lb DB)
*must fully extend at the top of every rep*
> 10 cals on assault bike/ 15 cals on Airdyne
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2 Rounds as fast as possible
05
Coach Tim
> 250 Dumbbell Floor Presses in 2 minutes
using the heaviest dumbbells you can!
> Arms must touch the floor for the rep to count
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Female: Minimum weight- 20lb dumbbells
Male: Minimum weight- 45lb dumbbbells
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*If you finish super fast, try again with heavier dumbbell weight.
06
Coach Kat
> 750m Ski Erg
> 65 m farmers carry (down & back twice)
> Must complete in 7 min or less
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Female: Minimum weight- 50lb dumbbells
Male: Minimum weight- 80lb dumbbbells​​
07
Coach Caroline
> 2 minute barbell box squat AMRAP
> Must complete 50 reps or more
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Female: 95 lbs
Males: 135 lbs
08
Coach Brian
> 40m RAM walking lunges (knee touches ground)
> 20 RAM alternating step ups
>20 body weight box jumps (whole foot lands)
> Must complete in 3 minutes or less
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Female: 22 lbs RAM
Males: 44 lbs RAM
09
Coach LJ
> 20 alternating burpee snatches
> 250m row
> Must complete in 3:30 minutes or less
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Female: 20 lbs dumbbell
Males: 40 lbs dumbell
10
Coach Al
> 20 Devils press
> 20 cal ski erg
> Must complete in 4 minutes or less
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Female: 15 lbs dumbbells
Males: 30 lbs dumbbells