Working out with the same weights and same exercises can get boring. Why not switch it up and try something that really challenges your body? These tests were created to push the limits of physical exercise. Think you’re The Man and that you can’t be tested anymore? Think again.
Test One: The Mile Run
When was the last time you really tested yourself on how fast you can run a mile? Running is a part of many endurance trainers, but when you are dedicated to bodybuilding and weight lifting, running can go out the wayside. Try to push yourself to go the fastest you can, based on your body type and cardio health, your run might be anywhere from 6 to 10 minutes.
Test Two: 100 Reps
This can be any of the major exercises: squats, bench, deadlift, pullups, or rows. You want to pick a weight that you’re comfortable with to do this test. This is not the challenge to heap on heavy weights. If your level calls for it, feel free to do this challenge unloaded, with just the bar. You can either aim for 10 sets of 10 or do as many as you can and rest in between.
Test Three: Filthy 50
The Filthy 50 is a brutally endless CrossFit workout. It’s full body and it works to tone and to improve cardio health, making it a great challenge. You can drop down to 20 to 25 reps if you need to but challenge yourself to push further! Working as fast as you can, perform:
- 50 box jumps (24 in box)
- 50 jumping pullups
- 50 kettlebell swings
- 50 walking lunge steps
- 50 knees to elbows
- 50 push presses
- 50 back extensions
- 50 wallballs
- 50 burpees
- 50 double-unders
Test Four: 7 Minutes of Burpees
A CrossFit favorite, burpees are hard on the body in general, but try doing them for seven minutes straight. The goal is to just keep going. Make sure your chest hits the ground and that you’re jumping to reach six inches above your reach.
Test Five: Dumbbell 5X5s
Using dumbbells that are comfortable to work with for at least five reps, perform the following exercises for 5 sets.
- 5 Squats with Dumbbells by Sides
- 5 Dumbbell Cleans
- 5 Dumbbell Thrusters
- 5 Overhead Presses
- 5 Squats with Dumbbells at Shoulder Level
Test Six: 100 Single Arm Kettlebells in Under Five Minutes
You want to do this with a heavy kettlebell. Perform 100 reps, choosing to switch arms every 5 or 10 reps. You need to use your hips to push through this move, using your hamstrings and glutes every rep. Keep going until you reach 100 reps, even if you run out of time.
Test Seven: Arnold’s Run the Rack
Arnold was known for running the dumbbell rack. You start with a heavyweight (as heavy as you can manage), perform as many reps as you can, and then decrease by 10 pounds (or 5, depending on your heavyweight), and try to match or increase the number of reps you performed on the previous weight. Then you work down continuously until you reach the 5-pound weights.
