Looking for a new workout challenge? Typically, as your training age increases, the more variability and novelty come into play. And some personality types crave variation. If you're one of those people, this is for you.

The Basic Requirements

Before taking on this challenge, make sure you can do this:

  • Deadlift: 2 x bodyweight
  • Strict Pull-up: 12 reps or more
  • Bench Press: 1.5 x bodyweight

Also, make sure you can do these lifts correctly with proper movement patterns, even when your heart rate is elevated. Because it will be elevated. Your heart-rate will likely be around 80-90% of maximum. This workout will be demanding, so do it on its own training day.

The Challenge

  • Complete reps of 10-9-8-7-6-5-4-3-2-1 of the following:
  • Deadlift: 1.5 x bodyweight
  • Bench Press: Bodyweight on bar
  • Strict Pull-ups: Bodyweight
  • Total Volume: 55 total reps of each movement

This mean you'll do 10 reps of deadlift, 10 reps of bench press, and 10 pull-ups. Then repeat each exercise for 9 reps each, then 8, then 7, etc.

The goal here is to NOT hit failure, but complete the workout in the shortest time possible. Rest as needed, but you'll have a 20-minute time cap to complete as much work as you can. If you're unable to do it in the 20-minute timeframe, that's okay. Retest later and compare your results. Advanced athletes will be able to complete this work in less than 12 minutes.

The intent here is to challenge your strength-endurance, cardio respiratory system, and mental grit. At no point should you hit absolute failure or sacrifice your body to get through this. If you think that's going to be the case, use one of the scaling options below. No workout is worth an injury, so check your ego at the door.

Scale It Back, If Needed

So you want to complete the challenge but aren't able to use the prescribed weights? It's okay to scale the loading or volume based on your ability. An example would be:

  • 10-8-6-4-2:
  • Deadlift:  1.5 x bodyweight
  • Bench Press: Bodyweight on bar
  • Strict Pull-Ups: Bodyweight
  • Total Volume: 30 total reps of each movement.

Or lighten the weight and try this:

  • 10-9-8-7-6-5-4-3-2-1:
  • Deadlift: Bodyweight on bar
  • Bench Press: Half your bodyweight on bar
  • Strict Pull-ups: 3 reps per set

Related:  CrossFit for Meatheads

Related:  The Top 6 Workout Challenges