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Throwdown Thursday – The Bodyweight Gauntlet

When it comes to overall training, you can NEVER be good enough.

You can never be strong enough…

You can never be conditioned enough…

Nor can you ever be skilled enough…

I’m not trying to be Mr. Negative here rather pointing out the fact that you can ALWAYS get better.

In training, it’s all about progressing and getting better each and everyday.This never stops!The day you think it stops or that you’re good enough is the day you take a few steps back.

This is especially true when it comes to bodyweight training.

Way too many people take bodyweight training for granted as it’s easy to overlook as I too once overlooked the power of bodyweight training.

When i was younger I figured if I was already strong enough to lift a barbell with added weight to it I was good to go right???

WRONG.

Bodyweight training should always be a large component of your training program.

Like I mentioned above, you can NEVER get good enough with you own bodyweight.There’s NO limit to how much you can achieve with bodyweight training and all of the movements associated within it.

Your basic strength, conditioning levels, and even overall power can all continuously be steadily improved overtime.

It’s the people that think their “good enough” to neglect bodyweight training that really miss the boat and ultimately fail.

For athletes, bodyweight training in my opinion is the most essential piece to the puzzle when it comes to training for performance.This is the base of all of your strengths.Just like a great house is built upon a solid base, one’s athletic abilities and performance levels are all rooted back to how well they can control their bodies.

I hope from reading this you understand how important bodyweight training really is.

So with that being said, I want to present to you this week’s Thursday Throwdown!

This week’s throwdown is called, “The Bodyweight Gauntlet” and from here on out, I will use this as a measuring stick to see where my overall strength and endurance levels are with my own bodyweight.I’ll be testing my athletes and clients with this workout as well.

This will be a great measuring stick!

The 4 essential movements I will use for this gauntlet will be:

1)Push Ups – any variation

2)Strict Pull Ups – all grips and variations

3)Squats – ass to grass only!

4)Burpees  – chest to floor with a jump at the top

With these 4 movements, the way this gauntlet or “test” will work is you’ll get 3 mins at each station to complete as many reps as possible.You’ll get 60 secs between stations to rest and prepare for the next movement.

You can perform the gauntlet in any order of your choosing.I suggest you go with you biggest weakness first so you can attack that fresh.

Below, is a table I have created that has the different “standards” for scores.

This will give you a good look at where you fall in terms of your basic strength and strength-endurance levels with the main bodyweight movements…

Screen Shot 2015-03-21 at 12.14.03 PMAre you an ELITE BEAST or just Skilled Soldier???


My numbers went as follows:

Pull Ups = 54

Squats = 132

Push Ups = 97

Burpees = 45

Overall, I’m NOT satisfied with my score. These need to be improved!

For the pull ups, I wanted to get at least 60. I’ve done a 3 min pull up test before and I got 57.

For the squats, I know I could have done more as I can dig in a bit more and just hammer them out for more reps.

For the push ups, I took way too many breaks on these.

I could have gotten 100 if I didn’t rest as much.

The burpees were the toughest as my arms were finished and my legs were still burning.At this point, it’s a mental game to just keep pushing through it and getting reps.

With this test, you could say there is a strategy to it all.I would highly recommend to avoid burning yourself out.  Instead of going to failure right out of the gate, get good solid reps and try to stay fresh.Just hammer out good solid reps in clusters.

A nice little discovery with this gauntlet is that you get to find out what your recovery ability is.When ever you bang out high reps of anything, you’ll have to deal with lactate acid build up.  This hinders your performance and gives you that burning sensation deep within your muscles.The more you train around it, the better your ability to recover faster and hit more reps will become overtime.

Another factor that plays a HUGE role is your level of efficiency with each of the movements.The better you are at performing them with good form, the better your score will be.  You won’t be fighting through poor form to get reps which will save you energy.

So now, I want to see where YOU are on the board.

I can’t wait to find out!

Post up your RESULTS in the comments!

Live Aggressive and Get Strong!

PS – For a FULL SYSTEM on how to improve your strength, power, and overall conditioning with bodyweight, I would highly recommend you take a look at the  The Bodyweight BEAST System

You go through this system and I guarantee your scores will improve!

Screen Shot 2014-12-11 at 7.38.25 AM



 

When it comes to overall training, you can NEVER be good enough.

You can never be strong enough…

You can never be conditioned enough…

Nor can you ever be skilled enough…

I’m not trying to be Mr. negative here rather pointing out the fact that you can ALWAYS get better.

In training, it’s all about progressing and getting better each and everyday.This never stops!The day you think it stops or that you’re good enough is the day you take a few steps back.

This is especially true when it comes to bodyweight training.

Way too many people take bodyweight training for granted as it’s easy to overlook as I too once overlooked the power of bodyweight training.

When i was younger I figured if I was already strong enough to lift a barbell with added weight to it I was good to go right???

WRONG.

Bodyweight training should always be a large component of your training program.

Like I mentioned above, you can NEVER get good enough with you own bodyweight.There’s NO limit to how much you can achieve with bodyweight training and all of the movements associated within it.

Your basic strength, conditioning levels, and even overall power can all continuously be steadily improved overtime.

It’s the people that think their “good enough” to neglect bodyweight training that really miss the boat and ultimately fail.

For athletes, bodyweight training in my opinion is the most essential piece to the puzzle when it comes to training for performance.This is the base of all of your strengths.Just like a great house is built upon a solid base, one’s athletic abilities and performance levels are all rooted back to how well they can control their bodies.

I hope from reading this you understand how important bodyweight training really is.

So with that being said, I want to present to you this week’s Thursday Throwdown!

This week’s throwdown is called, “The Bodyweight Gauntlet” and from here on out, I will use this as a measuring stick to see where my overall strength and endurance levels are with my own bodyweight.

This will be a great measuring stick for you as well!

The 4 essential movements I will use for this gauntlet will be:

1)Push Ups – any variation

2)Pull Ups – all grips and variations

3)Squats – ass to grass only!

4)Burpees- chest to floor with a jump at the top

With these 4 movements, the way this gauntlet or “test” will work is you’ll get 3 mins at each station to complete as many reps as possible.You’ll get 60 secs between stations to rest and prepare for the next movement.

You can perform the gauntlet in ANY order of your choosing.

Below, I have created a table that has the different “standards” for scores.

See where you fall…

Are you an ELITE BEAST or just Skilled Soldier???

Can’t wait to find out!

Post up your RESULTS in the comments!

SCORE

ELITE BEAST

Proven Warrior

Skilled Soldier

Push Ups

100

80

60

Squats

120

100

80

Pull Ups

60

40

30

Burpees

80

70

50

TOTAL:

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  • http://www.i-budo.com Doug K

    Travis!!! Almost caught up to you man,
    Hit up the gauntlet right after work, stretched quick and went at it,
    Pullups -45, Pushups -90, Squats 100, Burpess 26, I was cooked come burpee time.
    Wicked throwdown 😎 Keep ’em coming

    Cheers

    • forgedstrength

      Doug,

      Keep working man!

      Let’s see where you can get in 4-6 weeks!

  • http://beaufortpersonaltraining.com ian

    I think I am going to give that a shot. Even though you didn’t hit the #’s you are an Elite Beast!

    • forgedstrength

      Thanks Ian!

      See you in SD!

  • Strahinja

    I was late with this one but I still did it.
    push ups 69
    squats 100
    pull ups 32
    burpee 42
    I’m definitely NOT satisfied!
    But unlike others I did post my score!
    I wonder where are dose who claimed that “can’t wait” for Thursday throwdown?

    • forgedstrength

      Good scores man!

      This is TRUE!

      Where are the rest of peeps scores??? Let’s see some more 😉

      Nice work Strahinja!

  • eric

    Fantastic stuff as usual Travis…again I did this as a finisher, here are my results:

    Pull-up: I did sets of five and hit 49 and 3/4…couldn’t get that last one for 50!
    Push-ups: I did sets of 25 except for the last set of 17…Got in 137. Next time I’m doin sets of 30.
    Squat: sets of 25, got in 130
    Burpee: Freaking killed me, I ran out of gas. I had to step back instead of jump back but still got the jump in there…31

    This was awesome, I plan on taking your advise and doing this again in a few weeks to see if I can beat it.

    Thanks Travis

    • forgedstrength

      These are great #’s Eric!

      Keep it up man!

  • http://www.challengeworkouts.com/blog Shawna Kaminski

    Great workout challenge Travis. Here are my numbers for a first try:
    46 pull ups
    103 push ups
    42 burpees
    83 squats
    I know I can improve on these since I’ve never really done burpees or body weight squats for time like that before.
    And oh by the way, did I mention that I had a death wish for you about half way through the burpees? I got over it though, you’ll be safe at the next mastermind meeting.
    Thanks for the inspiration!

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  • Mitch

    Ill be doing this on Saturday Travis! Gotta get it on my day off from work. L post tomm! Looks killer

  • Dick

    just do the pull up , i just doing the f**king 19 times, i dont know when i can strong like you . :-)

    One suggestion, if you can add some english word to your vedio to explain, that is more better , coz most of asia cannot listen well english but they can read. I think some europe country also. But i know that is using you so much time to do it . So, that just is a idea . kekek

  • Ginger

    My results are humble to compare with you guys.
    Pull ups 25
    Push Ups 70
    Squats 90
    Burpees 25
    Pull ups are the hardest part for me. I fatigued very quickly and rep number decreased. 1 set 10 reps, 2 set 5 reps, 3&4 sets 2 reps 5 set 1 rep. I will try to do like eric in set of 5 and hope to get better results. Overall I enjoyed this gauntlet.

    • forgedstrength

      no worries!

      next time you CRUSH your scores!

      Keep me updated!

  • Brian

    In this order. Burpees 50, Hadnt done a burpee in 6 months. no excuse. Pull ups 63, Push ups 105, Squats 12o jump squat on the last one to put that exclamation point on the mother f*cker. Awsome workout test couldnt move for 10 min after I was done. lol

    • forgedstrength

      I like it Brian!

  • Craig Shinkarik

    pushups – 86
    burpees – 36
    pullups – 35
    squats – 106

    Need to work on my pull-ups/back strength! Good snapshot of where my strength is though! Thanks!

  • Alan

    Push-ups. 106
    Squats 111
    Pull ups 65
    Burpees 42
    Burpees are so mental……..also I’m 41 years old….so you young bucks got no excuses, get up, get moving and FIGHT,FIGHT,FIGHT!!!!!! Been H.A.M since the day I was born…..

  • Clarence

    50 push ups
    33 recline rows
    22 burpees
    69 squats

    I definitely needed this snapshot of my fitness level. I’m absolutely going to keep working at it.

    • Admin

      God stuff Clarence

      Now you know where you stand and now you ATTACK those weaknesses.

  • PeterDain

    Hello,
    “Is Travis the best or what,puts himself out there to show all what he tells
    people how to improve yourself then does this Fitness Test.”
    We are fortunate for his attitude,desire to help all that want to be all
    they can be.

    • Admin

      Thanks Pete

      I appreciate you feedback and hard work!

  • Jeremy G

    86 push ups
    52 pull ups
    46 burpees
    121 squats

    Found my old numbers from when we did this last year and improved in every category. Definitely still need to hammer through those burpees…

    • Admin

      Solid work Big J!

      We miss you killin’ it in the gym.

      Hope you keep on improving!

  • Brian Inselman

    Push Ups 112
    Pull Ups 73
    Burpees 45
    Squats 150

    These were an improvement for me from the last time I did this earlier this summer. The killer for me are the burpees after all of that, but I love that feeling of having nothing left and my body is just “PUMPED”! Thanks!

    • Admin

      STRONG numbers Brian!

      Absolute MONSTER status right there man.

      Keep up the good work!

  • David

    Good AMRAP!
    pullups = 37 (piss pore)
    squats = 70 (I know it was after leg day.)
    pushups = 125 (not bad, but not good)
    burpees = 28
    Gonna really work on my pullups, keep them coming. Really enjoy the challenges!!

    • Admin

      That’s alright David

      Now you know where you got to ATTACK!

  • Kelly Moore 49/F/5’/112#

    Strict no kip pullups with full elbow extension at the bottom – straight arms at the bottom, no cutting the ROM) : 40
    Plank pushup burpees with jump and overhead clap: 35
    Thighs below parallel squats and full hip extension: 140
    Plank pushups with thighs and chest touching and leaving ground at the same time: 87

    • Admin

      Damn Kelly!

      You are a BEAST!

      Nice work.

  • Ulisse

    In this order:

    burpees: 56
    pull ups: 39 (44 attempts, but 5 “half” pullups, not complete)
    Squats: 100
    Pushups: 90

    I started with the burpees since they’re my weak point, so I got many.
    I thought I’d be able to do at least 45 pullups, but no sir. Probably the heavy deadlift + kb snatches finisher yesterday did not help, but still it was underwhelming.
    The 100 squats were absolutely killer, the worst part of the workout. Hadn’t I known beforehand that 100 was the goal to pass the test, I would never have gotten them. I’d have stopped at 80 at best.
    Left the pushups last since they’re my best movement among these.

    Had I followed the original order, I would have hit 100 pushup easy, maybe 1 or 2 pullups more, I’d have easier time with the squats, but I would have gotten in at best 30 burpees, maybe less. Next week I’m trying with the original order. If in a month I don’t get 45 pullups in 3 minutes I’m cutting my left littlefinger off for the dishonor.

    • Admin

      Nice!

      I wouldn’t go as far as to cut your finger off 😉 LOL

      Keep training hard!

  • Matt jones

    Hey man.started with strict pullups got 32,pushups 68,burpees 40,squats 113. Did a crazy strength and met con session a few hrs before but no excuses. Felt really good after this but I will do better next time.

    • Admin

      Good work Matt.

      Nice time you’ll improve in ALL of your movements. Keep after it.

  • Alex

    Hi Travis,

    this seems the right way to say thanks to all the positive input you gave and still give. Since about half a year I’m following your blog and youtube channel and man it got me going again. I did a lot of sports in my teens and twens, but lost it somehow later on. Still kept moving but on a much lower skale. Then I found out about your training and your attitude/determination reminded me of what I want and strive to live. Well, I’m almost back on track and to test it I went through this gauntlet.

    I’m not to disapointed 😉

    Pull Ups: 65
    Burpees: 55
    Squats: 128
    Push Ups: 115
    Following Pain: off the scale! 😉

    Yeah, that’s it.

    Thanks again for…well…all! Keep at it! Live H.A.M.! It’s folks like you who really change lifes!

    kind regards

    Alex

    P.S.: …and there are at least 5 others (whom I advertised your site) who are trying to make the change!

    • Admin

      Those are some SERIOUS numbers right there Alex.

      Nice work man and THANKS for the kind words. I appreciate it.

      Keep training 110% H.A.M.

  • PeterDain

    Hello,
    A month ago I read Travis’ Article on The Body Weight Gauntlet in My
    Mad Methods Magazine.Aug 6th took the Test,I just finished taking it and
    while listening to “Hells Bells and The Theme Song from The Unit,All
    About It” I scored90Inverted Rows,230 Squats,110 Pushups;but I punked
    out and did 18 Squat Thrusts.Mr.Stetzels’ Methods work

  • Steve

    Pullups(chin-up grip)-42;burpees-41;squats-100;push-ups-79. Soundtrack by Anthrax. Thanx for the challenge and the motivation Travis. Can’t wait until next test!

  • Paul

    Did this at the end of my workout as a finisher.
    Burpees – 46
    pullups – 39
    pushups – 93
    squats – 102

  • Allen

    Thanks Travis! A buddy and I did this on Monday. Here were my numbers:

    Squats: 136
    Push ups: 100
    Pull ups: 40 (no kipping)
    Burpees: 40 (with push up)

    It was a great time! I can’t wait for Beast Level II.

  • Justino

    Your site is amazing. I really appreciate all the motivation and support you offer here. Keep it up!! I definitely have room to improve and and will work hard to maintain those accomplishments, no matter how small they are.

    In order:
    Pull ups: 29
    Squats: 110
    Push ups: 55
    Burpies: 80

    Thanks again for maintaining such an incredible site,

    Justino

  • Adrian Daisy Day

    Travis, you suck

    Now that I have got that off my chest. Damn that is a great test.

    I did the exercises in the order as they appear below. Keys just say the river of sweat off my forehead has stopped.

    Chin ups. 20. FAIL. I have never done anymore than 9 chins in total so to keep attempting them for 3 minutes was brutal.

    Burpees. 37. Yes that’s a pass. Eating carpet and touching the sky was how I did them. Haven’t done them in. Ages.

    Squats. 65. Fucking failed!!! Couldn’t believe it. Legs are normally my strong suit so to fail hurts me deep.

    Pushups. 78. Another pass, but after the failure on the squats I had to prove myself.

    Looking forward to revisiting this in another 2 week’s.

    Again great test fella!!!!

  • Aaron

    Not sure anyone needs a more intense bodyweight workout than that!

    Pull-ups – a miserable nine.
    Squats – 166
    Push-ups – 60
    Burpees – 59

    What a killer 12 minutes!

  • Cory T

    This really humbled me and made me realize I need to hammer my conditioning.

    Pull ups 46

    ATG Squats 125

    Push ups 74

    Burpees 10 (Felt like I had the prowler flu) I was toast.

  • Melyssa St-Hilaire

    Decided to crank these out today after my workout (which was heavy on the legs and shoulders already). I had to do assisted pull-ups with a resistance band and those sucked. (So my upper body strength is rubbish. Just means i gotta work at it harder!)

    Pull-Ups: 13 (~ 40-50lbs assist, I’m 185lbs)
    Squats: 80 (prolly coulda gone a lil harder there though)
    Push-ups: 35
    Burpees: 24 (and I didi the honorary 25th after time because WHY NOT?!)

    I’m going to test these every month or so and hopefully I’ll be making progress =D

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  • Vince Gonzalez

    Starting a new phase in my workout routine. So I decided to start here w/ the gauntlet.
    Push: 131
    Squats: 135
    Pull up: 46
    burpees: 40
    Burnt out on the 1st two exercises