View the video for the January Challenge
The Challenge
1. Perform the back squat movement
2. Perform the Spin Test
Objective
Complete both movements in 4:00 minutes or less
Record your performance via video and post to YouTube or send it to me at steve@ibbconline.com, we’ll post the result here!
Squat Rules
- Squat to an adequate depth using 2x your body weigh for 8 repetitions
- Belts, straps, and other necessary safety and supportive equipment are permitted
Spins Rules
You must perform 10 spins left x 10 spins right x 10 push-ups x 5 sets
- The spins may be performed in either open or closed spin styles.
- PUSH-UPS MUST BE FULL-RANGE OF MOTION
- The chest must touch the bag, then arms to full extension at the top of the movement.
- You can not rest on your knees the ground during any portion of the push-up.
- Chalk and belts are allowed; gloves, straps, and other supportive equipment are not.
- The Bulgarian Bag cannot be dropped or set down during any portion of the test.
- The only resting position is to set the bag on your shoulders to re-grip or rest.
- Placing the bag on the floor is only allowed for push-ups; any other placement of the bag on the floor will disqualify the challenge.