Tom’s May Strength Challenge

The Bodyweight Triplet: 3-minute challenge

Sticking with the bodyweight related theme from last month, this challenge takes it up a notch! 3 exercises. 45 seconds on each. Aiming for highest number of full reps completed using full bodyweight as the load. Front Squat to Bench Press to Pull ups.

Challenge Rules.

• Use your bodyweight as the load for each exercise.
• 45 seconds on each exercise with 15 seconds transition time between exercises.
• Full reps only, none of this half rep pulsing malarkey.
• Front Squat – ass to grass, hips locked out at the top.
• Bench Press – bar to chest, arms locked out at the top.
• Pull Ups – arms straight at the bottom, eyes above your hands at the top.

Here’s me giving it a go…

Don’t think you can squat/ bench your Bodyweight?

I want as many people as possible to give this challenge a shot – it’s an incredible workout! So here are a few changes you can make if the full Bodyweight Triplet Challenge is a bit much to ask.

Exercise / Technique changes– If you cannot perform full front squats you can perform back squats instead. If you don’t fancy back squats either then dumbbell front squats or goblet squats are fine. You can switch from pull ups (overhand) to chin ups (reverse/close grip) when you hit failure. If cant do full chins or pull ups go with inverted rows, lat pull-downs or bent over rows.

Weight reductions – If you are not yet strong enough to perform 45 seconds worth of pull ups you may not be able to do full squats and bench press with your bodyweight either. As I said above, I want as many people as possible to get involved with this challenge so knock the weight down to whatever you think you can hit for reps. When you post up your score note the weights you used for each exercise and the reps you got – like mine – Tom Robertson – Front Squat 19 reps @ 85kg, Bench Press 20 reps @ 85kg, Pull Ups 19reps at 85kg Body Weight. Total – 58 reps.

May Strength Challenge
Beginner	Intermediate (1/2 Bodyweight)	Advanced (Bodyweight)
Dbell Front Squat or Goblet Squat	Full Barbell or Dbell Front Squat or Back Squat	Front Squat
Press Ups or reduced weight bench press	Bench Press	Bench Press
Inverted rows or lat pulldowns	Pullups or chin ups, Inverted rows, bent over rows with squat or bench weight	Pullups/Chin ups

Competition Entries

Get your entry filmed. It’s an effort worthy of a film! Upload the video to Youtube and send me the link so I can get it up on the blog. Alternatively, just post your reps and weights on the blog below. If you’re a member of Factory Gyms, shoot me an email and I’ll film you myself. All submissions should be made by the 31st May to tom@factorygyms.co.uk or on the blog itself by leaving a comment below. The winner (voted for by the Factory Fitness Blog community) will receive some awesome Factory Gyms prizes.