5-4-3-2-1 Strength Challenge

Challenges have a way of pushing the boundaries of performance.

I remember years ago when Dave Castro, Director of Sport for CrossFit Inc., challenged a few athletes to complete the following:

  • 5-min Mile
  • 50 Pull-Ups
  • 500-lbs Back Squat


In July of last year, Adam Klink successfully completed this.


At RxFIT, I’ve always wanted to challenge athletes to something similar. So today, I’m issuing a strength challenge. Here it is:

5-4-3-2-1 Strength

  • 500-lb Deadlift
  • 400-lb Back Squat
  • 300-lb Clean & Jerk
  • 200-lb Snatch
  • 100 Consecutive Push-Ups


For women, the numbers for this challenge don’t follow the 5-4-3-2-1 format. But here they are:

  • 350-lb Deadlift
  • 280-lb Back Squat
  • 210-lb Clean & Jerk
  • 140-lb Snatch
  • 70 Consecutive Push-Ups


I like this challenge for two reasons: First, it includes both the power lifts and the olympic lifts. Second, it tests both objective and relative strength. So components like balance, coordination, flexibility, and stamina will be tested in addition to strength, power, and speed.

First one to complete this in the same training session, send it over to me and I’ll post it here to the blog! The push-ups need to be all in one set with little to no rest at the top of each reps (shorter than 2-seconds).

Now go out and inspire me and the rest of us in this community! I think someone will be successful at this by the end of the 2021 calendar year.

Tyler

WOD

Build to a heavy lift for both the clean & jerk and snatch today.

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