Congratulations on Starting Your Bodyweight Challenge!
Below You'll Find a Variety of Tests to Challenge ALL Aspects of Your Physical Capabilities
Detailed Instructions
Follow step-by-step guides and watch video demonstrations for each challenge to ensure proper form.
Test Yourself
Push your limits with our 5 combat-inspired fitness tests designed to assess your strength, endurance, and agility.
Measure Up
Compare your results to benchmarks set by top athletes and track your progress as you improve over time.
Please Read Before Starting...
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CAUTION: These challenges are designed for individuals in good health and physical condition. Please consult with a healthcare professional before beginning any new exercise program. By participating in these challenges, you acknowledge that you are doing so at your own risk. Listen to your body and stop immediately if you experience any pain or discomfort.
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Pre-Challenge Warm-Up Routine
Complete this 15-20 minute warm-up to prepare your body for the challenges ahead:
1. Mobility (5-7 minutes)
- Shoulder CARs: 5 rotations each direction per arm
- Hip CARs: 5 rotations each direction per leg
- Ankle rotations: 10 each direction per foot
- Spinal waves: 10 repetitions
- Cat-Cow stretch: 10 repetitions
2. Dynamic Stretches (5-7 minutes)
- Walking lunges with twist: 10 per side
- Inchworms: 10 repetitions
- World's greatest stretch: 5 per side
3. Low-Level Agility Drills (5-7 minutes)
- Bear crawl: 20 seconds forward, 20 seconds backward
- Lateral shuffles: 20 seconds each direction
- High knee skips: 20 seconds
- Carioca: 20 seconds each direction
- Butt kickers: 20 seconds
4. Explosive Drills (2-3 minutes)
- Squat jumps: 5 repetitions
- Plyo push-ups: 5 repetitions
- Lateral bounds: 5 per side
Remember to perform each movement with control and proper form. If you feel any pain or discomfort, stop immediately and consult a healthcare professional.
#1 Broad Jump
The broad jump, also known as the standing long jump, is an explosive movement that tests lower body power, coordination, and athletic ability. This exercise primarily targets the glutes, quadriceps, hamstrings, and calves while also engaging the core and upper body for momentum.
How to Perform a Broad Jump
 Broad Jump (inches)
- 0-70: Got some work to do
- 71-90: Making progress
- 91-110: Solid effort
- 111-130: Impressive performance
- 131+: Monumental effort, you crushed it!
#2 Handstand Hold
Handstand holds are an excellent way to build upper body and core strength while improving balance and body awareness. This exercise primarily targets your shoulders, arms, chest, and core muscles. By practicing handstands, you'll develop better proprioception and enhance your overall athleticism.
How to Perform a Handstand Hold
 Handstand Hold (seconds)
- 0-15: Got some work to do
- 16-30: Making progress
- 31-45: Solid effort
- 46-60: Impressive performance
- 61+: Monumental effort, you crushed it!
#2 Handstand Pushups (Advanced)
Handstand push-ups are an advanced bodyweight exercise that builds tremendous upper body strength, particularly in the shoulders, triceps, and upper chest. This exercise also engages your core and improves balance and body control. Mastering handstand push-ups will significantly enhance your overall upper body strength and athleticism.
How to Perform Handstand Pushups
 Handstand Push-ups
- 0-2: Got some work to do
- 3-5: Making progress
- 6-8: Solid effort
- 9-11: Impressive performance
- 12+: Monumental effort, you crushed it!
#3 Max Pull-ups Challenge
Pull-ups are a fundamental upper body exercise that primarily target your back muscles, biceps, and core. This challenge will test your upper body strength and endurance.
How to Perform Pull Ups
 Max Pull-ups
- 1-5: Got some work to do
- 6-10: Making progress
- 11-15: Solid effort
- 16-20: Impressive performance
- 21+: Monumental effort, you crushed it!
#3 Max Muscle Ups (Advanced)
Muscle-ups combine a pull-up with a dip, requiring significant upper body strength and coordination. This advanced movement targets your back, chest, shoulders, and core.Â
How to Perform a Muscle-Up
 Muscle-ups
- 0-1: Got some work to do
- 2-3: Making progress
- 4-5: Solid effort
- 6-7: Impressive performance
- 8+: Monumental effort, you crushed it!
#4 One-minute Bodyweight Squat for Reps
This challenge tests lower body endurance and overall conditioning. Bodyweight squats target your quadriceps, hamstrings, glutes, and calves.
How to Perform Bodyweight Squats
 Bodyweight Squats (1 min)
- 0-30: Got some work to do
- 31-40: Making progress
- 41-50: Solid effort
- 51-60: Impressive performance
- 61+: Monumental effort, you crushed it!
#4 Pistol Squat Challenge (Advanced)
Pistol squats are a unilateral lower body exercise that requires strength, balance, and flexibility. This advanced movement targets your quadriceps, hamstrings, glutes, and core.
How to Perform a Pistol Squat
 Pistol Squats (per leg)
- 0-2: Got some work to do
- 3-5: Making progress
- 6-8: Solid effort
- 9-11: Impressive performance
- 12+: Monumental effort, you crushed it!
#5 V-Ups for One Minute
V-ups are an intense core exercise that targets your entire abdominal region, including the lower abs and hip flexors.
How to Perform V-Ups
 V-ups (1 minute)
- 0-15: Got some work to do
- 16-25: Making progress
- 26-35: Solid effort
- 36-45: Impressive performance
- 46+: Monumental effort, you crushed it!
#5 Toes to Bar (Advanced)
Toes to bar is an advanced core and upper body exercise that requires significant strength and coordination.
How to Perform Toes to Bar
 Toes to Bar
- 0-5: Got some work to do
- 6-10: Making progress
- 11-15: Solid effort
- 16-20: Impressive performance
- 21+: Monumental effort, you crushed it!
#6 400m Run for Time
This challenge tests your speed endurance and cardiovascular fitness.Â
How to Run 400m
 400m Sprint (seconds)
- 90+: Got some work to do
- 80-89: Making progress
- 70-79: Solid effort
- 60-69: Impressive performance
- 59 or less: Monumental effort, you crushed it!
How Did You Perform?
Hopefully these challenges gave you a better understanding on your strengths and weaknesses. Â Now that you know what to work on, all you need to do is train and improve.
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