5 Gym Challenges With Great Rewards

AKA How To Earn A Free KING Hoodie & Hat Using Work Ethic

KING Original Logo Hoodie

Paired with the theme of December’s Strength block (Greyskull LP), we are pleased to introduce a set of ongoing gym challenges for you that come with cool rewards:

The Rewards

• 1 x hoodie of your choice from the KING web shop (valued at $35+)
• 1 x hat or beanie of your choice from the KING web shop (valued at $20+)
• Gym clout, street cred, and glory everlasting (valued around $10,000 depending how you deploy it)
• Gruff nod from gym founder Gerrick King (valued at ~$99)
• Possibly encouraging but definitely realistic comment from Rob (valued at however you'd value rare, individualized validation from your surrogate asian family)

Minimalist Embroidered Badge Hoodie

Now, onto...

The First 5 Gym Challenges

These 5 challenges come from the original Villain Challenges written by the creator of the Greyskull training system. Below you’ll see both a brief video introduction of standards as well as written description of the requirements.

VILLAIN CHALLENGE 1: Max Burpees

Perform max reps of burpees in 5 minutes.

• GOAL: 100 or more reps within 5:00
• PERFORMANCE STANDARDS: Chest touches ground at bottom, feet leave ground at top of each rep. Full push-up not required for this version of the burpee.
• VIDEO STANDARDS: If recorded outside gym, must keep a countdown or count-up timer visible on-screen for the full duration of the challenge.

VILLAIN CHALLENGE 2: Bodyweight Back Squats

Perform max reps of a barbell squat loaded to your body weight.

• GOAL: 50 or more strict reps
• PERFORMANCE STANDARDS: Test begins once you begin your first rep and ends once you can no longer perform strict reps, or re-rack the weight, or drop the weight, or receive any physical; assistance. Squat depth must be to standard gym depth of hip crease below knees. Standing rest is allowed, re-racking not allowed. Belt allowed. High or low bar positioning both allowed. No time limit outside of above factors.
• VIDEO STANDARDS: Full body. Must allow side view to gauge squat depth. If recorded outside gym, must begin with clear and uninterrupted footage of all weights used (barbell and plates).

VILLAIN CHALLENGE 3: Max Push-Ups

Perform max push-ups within 2:00.

• GOAL: Perform 100+ (men) or 60+ (ladies) push-ups within 2:00
• PERFORMANCE STANDARDS: AFPT standards - mainly elbow angle at 90° at bottom, full lockout at top. Any tempo is acceptable so long as technique is followed.
• VIDEO STANDARDS: Full body side view. If recorded outside gym, must include a countdown/count-up timer on-screen at all times.

VILLAIN CHALLENGE 4: Ruck March

Walk 5 miles while wearing 45-lbs.

• GOAL: Walk at least 5 miles under 1 hour with 45-lbs in a backpack.
• PERFORMANCE STANDARDS: Water or snacks allowed but may not count toward initial weight. 45-lbs can take almost any form. Flat course recommended but feel free to make it interesting for yourself. Any pacing is acceptable, i.e. you can run or jog if you'd like in addition to walking.
• VIDEO STANDARDS: Instead of a video, you must present GPS data via Strava or an approved tracking app/device. It’s probably fun if you take occasional video at the start, middle and end of your attempt.

VILLAIN CHALLENGE 5: Greyskull Spetsnaz

Perform max reps of strict weighted chin-ups.

• GOAL: 18+ strict chin-ups while wearing a 25-lb weight.
• PERFORMANCE STANDARDS: Arms fully extended at the bottom of each rep, chin passes bar at top of each rep. Palms facing you, thumbs can be over or under bar at your choice. Begin from a dead hang. Test has no time limit, begins after starting from dead hang, and ends once both hands leave the bar OR if any part of your body that are not your hands touch anything not the bar or your weight.
• VIDEO STANDARDS: Full body at a level that allows view of chin rising above bar for your reps. If recorded outside gym, include clear and uninterrupted footage of weight used.

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Barbell Club Hoodie

Requirements & Details

• PROOF OF COMPLETION: Each challenge entry must be filmed, even if judged in-person, with an angle that allows each challenge to be judged accurately against each standard which means at the very least full body must remain in-frame at all times. No preference for horizontal/vertical video orientation.
• MULTIPLE CHALLENGES: You may earn multiple prizes for multiple challenges completed. Each challenge may only be redeemed for its reward once. We are likely to add and/or update challenges as we find ones we enjoy.
• ELIGIBILITY: Rewards are open to current, active members only. If you're not a member yet and have been looking for progressive strength training, start here to learn more about our strength-oriented offerings which are both in-person AND virtual.
• TRAINING: If you’re doing personal training, we can absolutely program your way to success for these challenges. This is known in some circles as "pay to win". If you attend class regularly (2~6x/week), have been training with appropriate intensity, and follow enough of our recommended lifestyle habits, you'll already have a strength baseline to build on for pursuing any of these challenges.
• AVAILABILITY: Available challenges and rewards are subject to change at any time. When new ones arise we'll send out word best as possible.
• PLS BE PRUDENT: Please take on challenges responsibly and only if you are prepared as verified by one of our active trainers. The gym cannot be held responsible for injuries or physical/emotional/mental damages as a result of this challenge or not reading the details. Submission of a video will be interpreted as agreement to all requirements including that we’ll likely shout you out on our social media, if challenge is approved, unless otherwise requested.

What if I hate all these challenges / you guys and just want a hoodie/hat?

I wrote this section with you in mind, Vanessa. 

You'll find great success with that goal here on our web shop that's open 24/7 as long as the Internet is available! Though we do not carry all designs at all times. We also carry limited inventory in-gym.

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Good luck...

Though with smart, consistent training, will you really need it?

<3 Your KING team

Bold KING Strength Hoodie