Issue 152

March 2017

Nothing breeds success like competition. Barry Gibson, MMA trainer and owner of Grapplefit Gym, offers three killer challenges to take into your next gym session. All you’ll need is a little space, a training partner and a sandbag. These drills are great if you are short on time or as a finisher at the end of a busy session on the mats. You’ve got to go hard or go home.

SANDBAG CHALLENGE

Do each exercise for 30 seconds non-stop before moving to the next to make a five-minute round. The only rule is: the bag cannot touch the ground once lifted. The most reps wins.

  • Deadlift: 30 seconds
  • Bent-over row: 30 seconds
  • High pull: 30 seconds
  • Clean: 30 seconds
  • Zercher squat: 30 seconds
  • Press: 30 seconds
  • Curl: 30 seconds
  • Shouldering: 30 seconds
  • Reverse lunge: 30 seconds
  • Leg raises: 30 seconds

PUSH-UP CHALLENGE

Do the following routine twice, which will add up to a five-minute round. Repeat for three or five

  • Knee-slap push-up: 3 reps
  • Thigh-slap push-up: 6 reps
  • Chest-slap push-up: 9 reps
  • Mexican wave push-up: 12 reps
  • Clapping push-up: 15 reps

LUNG-BUSTER CHALLENGE

Do all four exercises as quickly as possible without rest. After the final exercise rest for a minute, then repeat for a total of five rounds. Try to beat your teammate and finish in 70 seconds or less.

  • Squats: 20 reps
  • Squat thrusts 20 reps
  • Jump squats: 20 reps
  • Burpees: 10 reps
...