Tip The Beast Challenge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Beast Challenge Warning This workout challenge is for advanced lifters only by Jason Brown November 29, 2017July 15, 2022 Tags Challenge Training, Tips, Training Looking for a new workout challenge? Typically, as your training age increases, the more variability and novelty come into play. And some personality types crave variation. If you're one of those people, this is for you. Before taking on this challenge, make sure you can do this: Deadlift: 2 x bodyweight Strict Pull-Up: 12 reps or more Bench Press: 1.5 x bodyweight Also, make sure you can do these lifts correctly with proper movement patterns, even when your heart rate is elevated. Because it will be elevated. Your heart-rate will likely be around 80-90% of maximum. This workout will be demanding, so do it on its own training day. Complete reps of 10-9-8-7-6-5-4-3-2-1 of the following: Deadlift: 1.5 x bodyweight Bench Press: Bodyweight on bar Strict Pull-Ups: Bodyweight Total Volume: 55 total reps of each movement This mean you'll do 10 reps of deadlift, 10 reps of bench press, and 10 pull-ups. Then repeat each exercise for 9 reps each, then 8, then 7, etc. The goal here is to NOT hit failure, but complete the workout in the shortest time possible. Rest as needed, but you'll have a 20-minute time cap to complete as much work as you can. If you're unable to do it in the 20-minute timeframe, that's okay. Retest later and compare your results. Advanced athletes will be able to complete this work in less than 12 minutes. The intent here is to challenge your strength-endurance, cardio respiratory system, and mental grit. At no point should you hit absolute failure or sacrifice your body to get through this. If you think that's going to be the case, use one of the scaling options below. No workout is worth an injury, so check your ego at the door. So you want to complete the challenge but aren't able to use the prescribed weights? It's okay to scale the loading or volume based on your ability. An example would be: 10-8-6-4-2: Deadlift: 1.5 x bodyweight Bench Press: Bodyweight on bar Strict Pull-Ups: Bodyweight Total Volume: 30 total reps of each movement. Or lighten the weight and try this: 10-9-8-7-6-5-4-3-2-1: Deadlift: Bodyweight on bar Bench Press: Half your bodyweight on bar Strict Pull-Ups: 3 reps per set Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Lat Width – The Hard Way Build a brutal back with this lat-widening finisher. Training PJ Striet July 17 Training Tip Cable Plank Press If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation. Abs, Exercise Coaching, Tips Kelvin King, Jr July 1 Training Tip The 2 1 Technique for Big Legs Hammer your hamstrings without all the joint stress and CNS fatigue. Here's how. Bodybuilding, Legs, Tips, Training Eric Bach December 19 Training Tip The Heavy Goblet Squat Use this special setup and make this so-called fluffy exercise into a real strength builder. Here's how. Legs, Squat, Tips, Training Dr John Rusin March 19