"BUST EM" READINESS CHALLENGE

Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals.

These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits.

BUST EM begins with a test of the strength endurance of the midsection.

Prep/Warm-up

2 ROUNDS

A1. Lateral Med Ball Throws-3-5 reps each side *

A2. Bird Dog Crunch or Bird Dogs w/ 2-second ISO hold @ top position each rep-8-10 reps each side @ slow and controlled tempo

A3. Mountain Climber Lunge-5 reps each leg alternating

A4. Modified V-ups or Leg Levers-5-10 

A5. Single-Arm DB Floor Press-5-10 reps each arm @ increased weight each set - Build to your working weight or intensity level

Rest 30-60 seconds between rounds

Readiness Test # 1

B. V-ups-50 quality reps in as few sets as possible

Rest 1:00 between sets

Readiness Score:

Weak-5 sets

Capable-4 sets

Strong-2 sets

Top Tier-1 set

Coaching Comments:

Sub in Modified V-ups or Leg Levers

depending upon your fitness level

3 ROUNDS

C1. Inverted Bar or Ring Rows-20

C2. Single-Arm DB Floor Press or Single-Arm DB Bench Press  @ 50 lbs-20 reps each arm *

Rest 2:00 between rounds

Coaching Comments:

Perform all of the reps for each exercise before moving onto the next for every round. 

* Lower the weight if necessary. 

Readiness Test # 2

D. Burpees-10 sets, each set is 5-10 reps performed at the top of every minute for 10 minutes

Rest the time remaining each minute/set

Readiness Score:

Weak-50 total reps

Capable-60 total reps

Strong-80 total reps

Top Tier-100 total reps

Coaching Comments:

On a running clock, perform 5-10 Burpees then rest the time remaining until the top of the next minute. Repeat for 10 total sets or minutes. Sub in 5-10 Push-ups and Squat Jumps

each set if necessary. 

E. Farmers Carry @ 50 lbs in each hand-3 minutes w/o failing or having to put the weight down 

Coaching Comments:

Using 50s in each hand to accommodate those without access to heavier weights. 

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Get Ready! Stay Ready!