Five Rep Challenge

Hey everyone,

In today's workout, we invented and tried out the 'Five Rep Challenge'.  This is an easily adaptable challenge, which you can do with almost any exercise.  You can even change the rep range - it doesn't have to be five reps, although that number worked out nicely for us!

Our workout today was focused on back/pulling exercises, namely pullups, one-arm rows, and/or reverse pushups.  We chose to do the Five Rep Challenge with pullups.  Here's how it goes - you pick an exercise that you could do drop sets with (i.e. decreasing weight/difficulty).  Next, you pick a certain number of reps, which will be your goal on each set.

So, for Alex, doing parallel grip pullups, here's the selection:

• Pullups with 40kg
• Pullups with 32kg
• Pullups with 24kg
• Pullups with 12kg
• Bodyweight pullups

For Tannys, here's the selection:

• Bodyweight pullups
• Pullups with light-band assistance
• Pullups with moderate-band assistance
• Pullups with double-band assistance

For each set that you undertake, you must achieve your rep goal - i.e. for us, we had to get 5 reps in each set.  If you achieve your rep goal, mark down a check mark in your fitness log.  If you get less than your goal, your set doesn't count.  You move through the sets, doing the required number of reps.  You progress to an easier weight when you can no longer achieve the rep goal, or if you are getting tired and decide to move down voluntarily.

For Alex's sets, we limited it at five sets per exercise maximum (as the bodyweight sets were relatively easy).  For Tannys, as she had less exercises (4 vs. 5), her sets were not limited.  Working as a couple, we cheered each other on and both did 20 sets total!  Calculating it out afterwards, Alex lifted about 12 tons (24,000lbs) and Tannys lifted about 5 tons (10,000lbs). 

This military tractor weighs 12 tons

 

This elephant weighs 5 tons

We weren't quite finished with the workout either.  We had done a lot of pullups, but hadn't done any horizontal rows.  As we were fairly tired at this point, we finished it off with three sets each of reverse pushups (Tannys - bridge position, Alex - bodyweight, feet on a bench).

Five Rep Challenge - Tannys doing bodyweight pullups

Five Rep Challenge - Alex starting with 40kg pullups...

... and finishing with bodyweight pullups



Time to finish the workout - reverse pushups!

We really enjoyed the Five Rep Challenge.  It was nice to change it up a bit and cheer each other on throughout the workout.  It was also really satisfying to see those checkmarks adding up, as well as adding up the total weight lifted afterwards!  Give the Five Rep Challenge a try and let us know what you think!

- Tannys & Alex