Brutal 45min CrossFit Bodyweight Fitness Challenge

How to approach it?

This challenge will give your endurance a tough test.

Before you start this challenge, please be honest with yourself and your fitness level.

As I mentioned at the beginning of this article, you are going to perform a total of 800 reps and some of the movements are quite challenging.

Build a little strategy in your head before you start and adapt it when needed.

For example:

• you could start off with doing all 20 reps of each movement at once and break in between the movements (you will probably be faster that way if you don’t rest for too long) or
• you can break up the 20 reps of each movement into sets of 12/8 or 10/10, whatever feels better for you – that way you would remain fresher and at the same time limit your rest time.

When I break up my sets, I usually break them up into sets of 12/8 because that kind of plays a little trick on my mind by giving me the feeling that I have done the majority of the work.

In the end, stay flexible with your plan and adjust according to how you feel throughout the challenge.

Related to the 45min CrossFit Bodyweight Fitness Challenge:
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Scaling options

The very first option to scale the workout would be to cut down the reps.

You can either go down to 18/15/12 or 10 reps – scale it according to your fitness level and be honest with yourself to avoid feeling destroyed after this challenge.

If you are struggling with some of the movements due to for example an injury, here are some suggestions on how to work around it:

• Pike Push-Up: an alternative for this movement would be the Arnold press or dumbbell push-press with the appropriate weight
• Pistols: you can switch to either the regular split squat or the reverse lunge
• Pull-Ups: the inverted row would be an option here or the dumbell bend over row
• Russian Twist: to make the Russian twist a little easier is to let the legs rest on the floor
• Close-Grip Push-Ups: a regular push-up or even knee push-ups would be an option here
• DB Lunges: an option would be to get rid of the dumbbells and do regular lunges
• Dips: an option to scale the dips or make them a little easier is to bend your legs while performing the exercise which will give you less resistance
• DB Split Squat: an option would be to get rid of the dumbbells and do the regular split squat
• Burpee: an option would be the “no push-up” burpee

(click on the links for movement demonstration)

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