Brett Forte Challenge

Workout 2 – “Finally Some Bench”
Total Time: 16 Minutes
 Part A (11 min cap): 6 Rounds IGYG (I Go, You Go – full rounds)
 Part B (Final 5 mins): 5 Minutes to Establish a 1RM Bench Press (spotted)

FLOW – PART A
 This is a full-round I Go, You Go format.
 Athlete A completes one full round before Athlete B begins.
 Continue alternating until both complete 3 rounds each (6 total).
RX Round:
 3 Rope Climbs (M) / 2 Rope Climbs (F)
 10 Bench Press @ 55kg (M) / 35kg (F) – must be spotted by partner
 12 Calorie Ski (M) / 8 Calorie Ski (F)
Scaled Round:
 4 Rope Lay-to-Stand (M) / 3 Rope Lay-to-Stand (F)
 10 Bench Press @ 35kg (M) / 25kg (F) – must be spotted by partner
 10 Calorie Ski (M) / 6 Calorie Ski (F)

MOVEMENT STANDARDS – PART A
1. Rope Climbs (RX)
 Athletes must start from the ground and climb until one hand clearly touches a
marked point at the top (typically ~15ft).
 No specific technique required (leg wrap optional).
 Each climb starts on the floor and ends when the pink line is touched by either
hand. Athlete may drop from any height.
RX Reps: 3 (M) / 2 (F)
1. Rope Lay-to-Stand (Scaled)
 Athlete lies flat on the ground, holding the rope.
 Using upper and lower body, the athlete pulls themselves upright to a standing
position.
 Must return to the ground fully lying before beginning the next rep.
 Arms and legs may be used.
 Rep begins lying down and ends standing fully upright.

Scaled Reps: 4 (M) / 3 (F)

2. Bench Press (All Divisions)
 Bench, barbell, and spotter must be set up before the workout begins.
 Athlete lies flat on the bench with feet on the ground.
 Bar must be fully locked out at the top (arms extended), lowered to touch the chest,
and then pressed to full lockout.
 Hips must remain in contact with the bench throughout the rep.
 A spotter is mandatory for all reps, including 1RM. The spotter may assist with
liftoff and re-racking only.
 No assistance allowed during the rep unless failing – if touched, that rep is no rep.
 Bar will be shared and set up will be 15kg bar and 1x10kg plate each side (F) and
2x10kg plates (M). Clips are not required for Part A
RX Weight: 55kg (M) / 35kg (F)
Scaled Weight: 35kg (M) / 25kg (F)

3. Ski Erg (Calories)
 Athletes must remain standing for the duration of the movement.
 Handles must be pulled down with power; any technique is allowed (alternating,
butterfly, etc.).
 Ski ends when the required calories register on the monitor.
 Athletes may begin pulling before the monitor is reset, but calories must reflect the
workout target.
RX: 12 Cal (M) / 8 Cal (F)
Scaled: 10 Cal (M) / 6 Cal (F)

FLOW – PART B (1RM Bench Press – 5 mins)
 After time cap or completion of Part A, athletes have 5 minutes to build to their
heaviest successful bench press.
 Athletes will share their bar, CLIPS are required for Part B.
 Only one athlete may lift at a time, with the other spotting.
 Spotter must be in place for all attempts.
 Standard lift must meet the same requirements as during the workout (hips on bench,
full depth and lockout).
 Only successful, unassisted lifts count. Spotter assistance during the rep = no rep.

Workout 3 – “Full Send Protocol”
Time Cap: 10 Minutes
Format: Split Reps However You Like
 One athlete works at a time.
 Teams complete the following in order, splitting work as needed.

WORKOUT FLOW
40–30–20:
 Echo Bike Calories
 Toes-to-Rings (RX) / Ring Knee Raises (Scaled)
15–10–5:
 Front Squats
 Lateral Burpees Over Bar

MOVEMENT STANDARDS

1. Echo Bike Calories
 Monitor must start at zero.
 Calories count when the monitor registers them – not when the athlete stops pedalling.
 Athletes may change over at any time.
 Split the reps as desired.
Same for RX and Scaled.

2. Toes-to-Rings (RX)
 Athlete must start each rep hanging with arms fully extended.
 Both feet must touch the rings simultaneously between or inside the straps.
 Kipping allowed.
Scaled – Ring Knee Raises
 Athlete must start from a full hang.
 Knees must rise above the height of the hips.

 Kipping allowed.

3. Front Squats
 Bar starts on the ground – can be squat cleaned into position.
 Elbows in front of the bar, barbell resting on the shoulders.
 Full depth squat: hips below the knees.
 Stand to full extension: hips and knees locked out at the top.
 Reps can be split freely between athletes.
RX Weight: 60kg (M) / 40kg (F)
Scaled Weight: 40kg (M) / 30kg (F)

4. Lateral Burpees Over Bar
 Chest and thighs must touch the ground at the bottom of the burpee.
 Athletes must jump laterally over the barbell (two-foot take-off is not required).
 The jump must pass over the bar – stepping is not allowed.
 Rep is complete when athlete lands on the other side.
 Barbell must be loaded with bumper plates.
Same for RX and Scaled.

Workout 1 – “Synchronised Suffering”
Time Cap: 9 minutes
All movements are to be performed in synchrony – both athletes must meet at the points
of synchronisation for each rep together for it to count.

FLOW
Athletes complete the following movements in order, working together and synchronised at
all times:
1. 10 Single Arm Devil’s Press (alternate hands)
2. 20 Handstand Push-Ups (RX) / 20 Dumbbell Shoulder to Overhead (Scaled)
3. 30 Hang Snatches
4. 40 Wall Balls
5. 50 Dumbbell Box Step-Ups

MOVEMENT STANDARDS
1. Single Arm Devil’s Press (Synchro)
 Start with the dumbbell on the ground.
 Both athletes perform a burpee with chest touching the ground next to the dumbbell.
 From the ground, in one fluid motion, athletes bring the dumbbell overhead (lockout).
 Synchronisation point: Dumbbell must reach full lockout overhead simultaneously
(arms fully extended, hips and knees locked out).
RX Weights: 22.5kg (M) / 15kg (F)
Scaled Weights: 15kg (M) / 10kg (F)

2. Handstand Push-Ups (RX) / Dumbbell Shoulder to Overhead (Scaled)
RX – HSPU:
 Hands must remain on the mat (standards can follow Open guidelines).
 Heels must touch the wall at the top, and head must clearly touch the floor at the
bottom.
 Synchronisation point: Top lockout with heels on wall, arms extended
simultaneously.
Scaled – DB Shoulder to Overhead:

 Both dumbbells held at shoulders. Movement finishes with both arms fully extended
overhead.
 Strict press, push press, push jerk or split jerk are all permitted.
 Synchronisation point: Both athletes reach full lockout simultaneously.
Scaled Weights: 15kg (M) / 10kg (F)

3. Hang Snatch (Barbell, Synchro)
 Bar starts from hang position (above the knee), including the first rep.
 Must travel overhead in one fluid motion – power, muscle, squat or split snatch
permitted.
 Synchronisation point: Bar locked out overhead with hips and knees extended.
RX Weight: 40kg (M) / 30kg (F)
Scaled Weight: 30kg (M) / 20kg (F)

4. Wall Balls (Synchro)
 Full squat below parallel at bottom of each rep.
 Ball must hit the target at or above required height.
 Synchronisation point: Bottom of the squat.
Target: 9ft (M) / 6ft (F)
Ball Weights: RX – 9kg (M) / 6kg (F), Scaled – 6kg (M) / 4kg (F)

5. Dumbbell Box Step-Ups (Synchro)
 Each athlete holds a single dumbbell in any position (e.g., farmer’s carry or shoulder).
 Both feet must be on top of the box knees and hips at full extension before stepping
down. No jumping allowed.
 Synchronisation point: Both athletes must have two feet on top of the box
simultaneously with hips and knees extended.
Box Height: 24” (M) / 20” (F)
RX Weight: 22.5kg (M) / 15kg (F)
Scaled Weight: 15kg (M) / 10kg (F)