8 Must Try Workout Challenges

Workouts are all about pushing your body and mind past the “comfort zone.”

These workout challenges will not only do that, they might just push you to all new limits! All fit into the category of “must do these workouts at least once in your life.”

Some of these are strength, some conditioning, all BRUTAL!

Read on to get access to “The Dirty Dozen.”

Top 8 Workout Challenges

1. Prowler Challenge. I picked this up from Joe Defranco – 6 x 40 yard prowler sprints.  Alternate between low and high bars each set and use a prowler with 140 lbs.  Monitor your rest periods strictly and don’t be soft and walk with it instead of DRIVING the sled.

prowler-challenge

2. 100 Burpees. Self explanatory and an absolute killer. See how fast you can do 100 burpees and don’t be wandering around every few reps. Do 100, and do them fast.

3. 100 Push Ups. Every needs enough GPP to handle basic body weight movements. Bang out 100 push ups and time it. Try every other week to see if you get any better.

4. Core Ripper. I just posted this video last week and I have received amazing feedback. Lots of people have tried it….few people actually complete it.

5. 100 Glute Ham Raises. Want to test your glute and hamstring strength? Try banging out 100 (but don’t plan on doing much walking for the next few days!). If your gym doesn’t have a GHR, you can do them with a partner holding your feet on the floor….not the same as the challenge though!  If you are nuts try some of the variations below (thanks to Smitty from the Diesel Crew for shooting this with me last year).

6. 25 Rep Roulette from Ross Enamait. Ross uses sandbag, but here is the gym variation. Perform a burpee with your hands on dumbbells (at least 30′s) or a barbell (with 25′s on each side or more). Pop up, clean and press the BB or DB then perform a reverse lunge each leg. Repeat for 25 total burpees. Time yourself and repeat for 2-3 sets.

7. Father’s Complex. I put this complex out in the competition with Barry Gibson – it came out on Father’s day and reminded me of carrying my son around, hence the name.

8. The Dirty Dozen. This is the new conditioning complex we are killing ourselves enjoying.

Instead of explaining the Dirty 12, I’d like to shoot a video of it to share this Wednesday.

=> 50 COMMENTS NEEDED<=

If you are down with fitness challenges, just post up your comments! I’d love to hear which of these challenges you like or ADD ANOTHER ONE!

If we hit 50 comments by Tuesday pm 7pm, I will shoot the Dirty Dozen for you and post it on Wednesday! Make sure to comment and sign up for the free newsletter to get priority notification of new articles.

Oh, and I made a cool progress bar so you can see exactly how close you are to reaching the goal! I hope you enjoy.
[progress target="50"]

- Joe Hashey, CSCS -

PS.  I know doing 1 billion burpees would be a crazy challenge, but let’s keep it in the realm of possibility!

PPS.  Get your free bonuses on the newsletter below and you will hear with the Dirty Dozen goes live!

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74 Comments

  • jhashey

    Reply Reply September 26, 2010

    [New Post] 8 Must Try Workout Challenges – via #twitoaster http://www.synergy-athletics.com/effecti

  • Josh Rosen

    Reply Reply September 26, 2010

    Dang! Some of these sound like fun and others sound brutal. I’m interested in trying these to see where I’m at. Thanks for the article

  • Jeremy Reynolds

    Reply Reply September 26, 2010

    No cats cradle or sandbag challenge?

  • Lisa Anderson

    Reply Reply September 26, 2010

    You know mine would have to be a burpee challenge..I love the “PRISONER CHALLENGE” Ladder burpees down from 20 to 1. YIKES! I promised “my girls” the 100 ladder burpee drill for xmas…and I know by xmas with challenges like the Prisoner Burpee Challenge and the “I GO YOU GO BURPEE CHALLENGE” up to 20 …it won’t any problem!!!
    Great challenges as always Joe…

    xoLisa :)
    Atlanta, GA

  • Drew

    Reply Reply September 26, 2010

    Burpees get the best of me as it is. I can’t imagine doing 100. With that said, sounds like something worth attempting!

  • Barry Gibson

    Reply Reply September 26, 2010

    Nice collection Joe!! Ross Enamait’s is a killer and your Father’s Day one is just plain “nasty”!!!

  • Kieron

    Reply Reply September 26, 2010

    Great stuff as usual Joe! I am always looking for wasy to challenge myself beyond the iron . . .the burpees and the push up challenge is something I definitely will try!

  • Darrin

    Reply Reply September 26, 2010

    Insane. Some of these are more traditional (like the pushups) but some of these are going to fry 99% of the people reading this (myself included). I’ll be trying the burpees challenge this week…

  • Robert DePlonty

    Reply Reply September 26, 2010

    Looks amazing

  • chris

    Reply Reply September 26, 2010

    your zig zaging slalom prowler challenge looks pretty intense, tried it with the sled just not the same…how bout 100 burpee to pull ups? sounds intense

  • Randy

    Reply Reply September 26, 2010

    Joe, you have a sick mind. Sick!

  • Randy

    Reply Reply September 26, 2010

    Joe, do you think a sled with straps that have handles could substitute for a prowler? I can pull or push with it and vary the height based on where I position my hands and how much I lean forward.

    • Admin: Joe Hashey, CSCS

      Reply Reply September 26, 2010

      Thanks Randy!

      Its tough to replicate the prowler, but you can load a sled up with plates, put NO straps on, and push it by putting your hands on the plates and driving. It is close to the low bars on the prowler, and it is not easy!

      Joe

  • Mike

    Reply Reply September 26, 2010

    I knocked out 500 hindu squats in a row! Good luck!

  • Monnie

    Reply Reply September 26, 2010

    Hi Joe,
    I, along with my 12 year old son, am working on 100 pushups.
    We hope to reach our goal in 7-8 weeks.

    Thanks for all your videos. A lot of these look so hard, but I’ll give them a shot
    -Monica

    • Admin: Joe Hashey, CSCS

      Reply Reply September 27, 2010

      Monnie,

      Great, your son is luck to have you motivating him to achieve the 100 push up goal!!!!
      Good luck and thanks for commenting!

      Joe

  • Matt

    Reply Reply September 26, 2010

    Joe,
    Love to throw in some random workouts. I had two ladies I train do a 500 workout in pairs today. Do max reps (no rest on sets) of pushups, squats, supine rows, situps & burpees with a max effort of 15 reps then run 200m. Keep on going until they do 250 reps total (all reps from all exercises add up to 250). Not super hard and can obviously do this on your own (500 challenge!!) but usually takes about 4 sets (I did it recently but did pullups instead of burpees).
    The 100 burpee challenge – done! Did it on the beach and put a 1 in the sand everytime I completed 10.
    The rest yet to do.

  • Keith Fine

    Reply Reply September 26, 2010

    awesome stuff, I’ve done the burpees before took me a little 5min so damm brutal.Can’t wait to put the rest of theses through a run.

  • tong sheng

    Reply Reply September 26, 2010

    great stuff, i have been watching your videos lately and i must say i’m very impressed. Just hope that my althletes will try all these workouts during non-training days because they just seem brutal.

    • Admin: Joe Hashey, CSCS

      Reply Reply September 27, 2010

      Tong, thanks for the kind words! Yes, a lot of these challenges are meant to replace a workout, because they are killer! Good luck to you and your boys,

      Joe

  • Kenny

    Reply Reply September 27, 2010

    I would love to see the Dirty Dozen. I have tried some of your previous posts and can’t wait to incorporate these into my workouts

  • Darragh Creamer

    Reply Reply September 27, 2010

    This post is just what I was looking for, I needed some new conditioning challenges.

    Thanks

    Darragh

  • Bill Jones

    Reply Reply September 27, 2010

    So Randy thinks you have a sick mind…I guess I have one too. Love these types of challenges!

    Here are a few more: 1000 squats/pushups/burpees (took 2.5 hours)
    http://jonesercise.wordpress.com/2010/06/20/you-cant-do-this-workout/

    Dumbbell Ladder Circuit: Get all the dumbells you have. We’ve got 5 – 65s(Thank goodness I only have them up to 65′s). Do a set of 5 reps on every pair. For us thats 13 sets on push press, squats, curls, french curls.
    http://jonesercise.wordpress.com/2010/06/14/dumbbell-ladder-circuits/

    And how bout an all suicide workout. Pushing a sled (don’t have a prowler…yet), using furniture slides (harder than it looks) and then regular running.
    http://jonesercise.wordpress.com/2010/08/11/all-suicide-workout/

    Love this stuff Joe. Thanks for all the ideas!!

  • James

    Reply Reply September 27, 2010

    I’m dry heaving just reading some of those

  • Johnny

    Reply Reply September 27, 2010

    I like Martin Rooney’s 4 min warrior challenge when I feel like getting an intense and short workout in: 1m push-ups (as many as possible), 15s rest, 1m chin-ups, 15s rest, 1m sit-ups, 15s rest, 1m dips. I usually want to lie down after that sequence.

    The other workout challenge I sometimes do with my training partners is: 20 bw squats, 10 pull-ups, 20 lunges, 10 push presses (used 16kg kettlebells). 5 rounds total for time.

    • Admin: Joe Hashey, CSCS

      Reply Reply September 27, 2010

      Johnny,

      Nice job bringing in Martin! I read his latest book, has some awesome challenges in it!

      Joe

  • Mike

    Reply Reply September 27, 2010

    I read Ken shamrocks book and he had to do 500 squats to get into the Japanese full contact fighting league. It took me a year of sore legs to get 500. It comes down to desire. Dan gable once said “your mind gives out be for your body”. It is a fact! My first attempt ended at 74. 6 months later I had not cracked 250. So I changed my diet, lost 25lbs and decided to do 2 sets of 100reps 5 days a week and not max for 3 months. Next time I went for it I cramped up at 430 and fell over. I did 3 more months with out maxing. Hydrated way more than usual the day be for! I am dead serious I could not feel my legs for hrs after. Don’t let any one tell you that your can not get stronger with body weight! A week after I squatted regular for the first time in a year. I did 90lbs more than my former max easy for reps! Mike

  • Lisa Anderson

    Reply Reply September 27, 2010

    Just piggybacking off of Johnny’s challenge. We do what we call the MAGIC 100 circuit… 20 pushups/20 situps/20 squats (jump squats for more of a challenge)/20 jumping lunges each side for a total of 40 reps – hence the magic #100. We repeat for 5 rounds with a 2 min cardio move in between each set. OOoooh yeah… just love these types of challenges…I have tons…never ending… my class may be moaning…but you know what? we are high fiving each other each and everytime we finish!!! Everybody finishes!
    Can I mention I am going to be 53 years old tomorrow my friends??? hahaha.. AGE is irrelevant! I love to kick my own butt each and every day…. I keep finding new ways! Congrats to the mom and snd so duo on the pushup drill.. I am so proud of my 4 kids and how fitness is so much a part of their life.. My 24 year old daughter just completed her first sprint triathalon and is aiming for her first 1/2 marathon Thanksgiving… you know I’m going to be right there with her! both my boys LOVE the P90x which we all do together…my youngest daughter at 13 already does 100 situps and 100 jumping jax on her own every nite… Gotta love IT~
    xoLisa :)
    Atlanta, GA

  • wrestler strength

    Reply Reply September 27, 2010

    3 minutes of chin-ups or dips from Mr. Martin Rooney himself! Much harder than it sounds.

  • Korey

    Reply Reply September 27, 2010

    The burpee/clean & press/rev lunge would be awful. Try 500 KB swings for time….brutal!

  • Jason Woodard

    Reply Reply September 27, 2010

    thanks for all the great stuff and ideas, My team and I love taking your ideas and twisting em. almost got that aztec push up as well!

  • Malcol McCowan

    Reply Reply September 27, 2010

    One of the best workouts I have Tried of yours is the burpee to chin up work out, which I think you called it the 21 workout which is 7 botom halfs of the burpee then 7 top halfs including the chin up portion then 7 burpee`s to chin ups rest between 30 sec and 1 minute and complete 4 – 6 rounds. I find this workout to be short,sweet and brutal.

  • Njama

    Reply Reply September 27, 2010

    I did the fathers day workout … and wont do it again till next fathers day!!!! LOL love all 8 of the workouts though

  • vicente

    Reply Reply September 28, 2010

    Hey Joe!
    nice list of challenges!! a great thing would be to have some kind of reference values to see our real level (should have negative values for me!!)
    Check a couple of challenges by Martin Rooney
    This one is 100 reps in 100 secs (20 x 5 basic exercises)
    http://www.youtube.com/watch?v=rL1QMd5i93s
    This one is the 100 pushups in 4 minutes challenge
    http://www.youtube.com/watch?v=1pwcENMi9TA

    Really nice post. Can’t wait to see the dirty dozen!!
    Best regards

  • Adam

    Reply Reply September 28, 2010

    Mr. Hashey,

    Is the “dirty dozen” the same as the Crossfit Workout of the Day on Wednesday September 22?? If so, it looks intense.

    • Admin: Joe Hashey, CSCS

      Reply Reply September 28, 2010

      Thanks for the comments,

      Adam, I don’t read the crossfit workouts of the day, so I’m going to assume not!

      Richard, enjoy the painful fun!

      Joe

  • richard

    Reply Reply September 28, 2010

    I love the ross 25 roulette’s also the prowler challenge looks like fun, very sick nd inhumane fun. I can’t wait for the dirty dozen. Bring it on!!!!!!

  • Archie Thomas

    Reply Reply September 28, 2010

    My fav GPP by far is the 100 burpee chalenge then finish with a 1 mile sandbag walk with a 100lb sandbag. Use any grip, hold or whatever just dont drop the bag, complete under 20 mins.
    Its a killer!

  • Alejo

    Reply Reply September 28, 2010

    Awesome tips!!! I can reallly say I hacve improved all my workouts and many great ideas and exercises from Joe! Respect!!

  • Alejo

    Reply Reply September 28, 2010

    Awesomee tips! I can really say I have improved all my workouts with your exercise posts!!! Thank you!

  • JD

    Reply Reply September 28, 2010

    Thanks Joe! Great stuff, like always. Please bring on The Dirty Dozen…

  • Chris Blount

    Reply Reply September 28, 2010

    Joe,

    I am constantly impressed at the workouts you come up with to challenge your athletes.

    Keep up the good work

  • JTB

    Reply Reply September 28, 2010

    The 100 glute-ham raise rules!! keep going!
    Thanks for the tips!

  • Jim

    Reply Reply September 28, 2010

    These workouts look like a lot of funt to try! I love testing myself like that. When would you work these in to an otherwise strict program? The end of a deloading week? So many of them work the whole body that it seems like your CNS would be fried for a few days.

  • Michael M

    Reply Reply September 28, 2010

    Are we at 50 yet lol. Thanks for the post.

  • Stephen

    Reply Reply September 28, 2010

    Joe,
    Great challenges.
    I can honestly say as you’ve posted these first seven I’ve done every one of them at least once.
    I’m 60 years old (61 this Dec. 30) and love to challenge myself and my athletes/clients with your new workouts. I’ve also mentioned to you in earlier posts that I have a Type 1 Insulin Dependent Diabetic for 49 years now. And I definitely don’t look like your typical diabetic.
    Looking forward to the “Dirty Dozen.”
    And, Adam, I’ve done the Crossfit “Dirty Dozen” a couple of times. Brutal!
    Great stuff, Joe. Keep ‘em coming.

  • Shawn

    Reply Reply September 28, 2010

    Joe-
    Great stuff as usuall!! Will be giving these workouts a try, and looking forward to the Dirty Dozen!!

    • Admin: Joe Hashey, CSCS

      Reply Reply September 28, 2010

      Thanks everyone! We smashed through 50 and I just video’d The Dirty Dozen about an hour ago. My heart slowed down about 3 minutes ago haha!

      Check for the post and video tomorrow evening – there is a HUGE article to go with it!

      Joe

  • gene

    Reply Reply September 28, 2010

    leaving comment so we can see cool content.

  • Barry Gibson

    Reply Reply September 29, 2010

    Looking good Joe – can’t wait to see it. Thanks for sharing the fight circuit too ;-)

  • J. Savoy

    Reply Reply October 9, 2010

    good ideas cant wait to see number 8 video

  • jhashey

    Reply Reply October 11, 2010

    8 Must Try Workout Challenges http://www.synergy-athletics.com/effecti

    • kurtek119

      Reply Reply October 11, 2010

      @jhashey when would you recommend using those workout? Cardio days, during a deloading period or at end of lifting day?

      • jhashey

        Reply Reply October 12, 2010

        @kurtek119 For the challenges, depends on which one. 100 GHr in a short workout while others that take over 20 min are workouts themselves

    • ZeusDaGreat91

      Reply Reply October 18, 2010

      @jhashey hey ur tweets are great bro.. And I’m going for my s N c certification very soon..

      • jhashey

        Reply Reply October 18, 2010

        @ZeusDaGreat91 awesome, thanks! Good luck with the cert!

        • ZeusDaGreat91

          Reply Reply October 18, 2010

          @jhashey thanks…tryin to kno half as much as u and I can take the game lol

          • jhashey

            October 18, 2010

            @ZeusDaGreat91 haha thanks for that!

          • ZeusDaGreat91

            October 18, 2010

            @jhashey no prob lol question..my goal is to do s N c for a team ncaa or pro what would it take ?

          • jhashey

            October 18, 2010

            @ZeusDaGreat91 cscs or something like that.

  • AllProSupplements

    Reply Reply November 16, 2010

    Love the site. Tons of great information.

    This seems like a killer workout!

  • Miguel Ruiz

    Reply Reply August 18, 2011

    awsome videos man. great work

  • Keitrh Fine

    Reply Reply September 7, 2012

    Good stuff

  • Jbones

    Reply Reply October 14, 2012

    the father complex looks awesome, the modified movements are awesome

  • Cameron Patterson

    Reply Reply December 9, 2013

    I’ve done a couple of these (The Prowler Challenge and 100 Burpees), but I am definitely going to have to give the rest of them a try.

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