ADVANCE BUILD BETTER FITNESS CHALLENGES
Raise the Standard.
The Advance Challenges are designed to push your fitness further by testing strength, endurance, conditioning, and overall work capacity.
With more demanding movements and challenging workouts, these events give you an opportunity to test your limits, identify weaknesses, and establish new benchmarks.
Push your limits. Raise your standard. Come Back Better.
MEET THE ADVANCE CHALLENGES
Four Challenges. Four Tests. Raising the Standard.
Strength. Endurance. Conditioning. Work capacity. The Advance Challenges are designed to push your abilities further with demanding workouts that test different areas of your fitness and establish benchmarks worth chasing.
READY TO TAKE ON ALL FOUR?
Take on all four Advance Build Better Fitness Challenges, test your abilities across different areas of fitness, and save by purchasing them together.
One Purchase. Four Challenges. Four Benchmarks.
4 IRON MAIDENS
Squat · Bench · Deadlift · Strict Press
Put your maximum strength to the test across four fundamental barbell movements: Squat, Bench Press, Deadlift, and Strict Overhead Press.
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Complete a 1-rep max in each of the four lifts: Squat, Bench Press, Deadlift, and Strict Overhead Press.
The heaviest successful single repetition for each movement will be used to determine your 4 Iron Maidens total.
SQUAT
Begin standing with the knees fully locked.
Descend until the hip crease is below the top of the knee.
Return to a standing position with the hips and knees fully extended.
The repetition must meet the full movement standard to count.
BENCH PRESS
Begin with the bar above the athlete and elbows fully locked.
Lower the bar under control until it touches the chest.
Press the bar back to full elbow lockout.
Feet must remain in contact with the floor throughout the lift.
The repetition must meet the full movement standard to count.
DEADLIFT
Begin with the weight resting on the floor.
Lift the weight to a fully upright position with the knees, hips, and shoulders locked out.
The repetition must reach full lockout to count.
STRICT OVERHEAD PRESS
Begin standing with the bar at the shoulders, below the chin.
Press the bar overhead without assistance from the legs.
The knees must remain extended throughout the pressing movement. No dipping or leg drive is permitted.
Finish with the elbows fully locked and the bar controlled overhead.
The repetition must meet the full movement standard to count.
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Your 4 Iron Maidens score is the combined weight of your heaviest successful single repetition in each of the four lifts.
Squat + Bench Press + Deadlift + Strict Overhead Press = 4 Iron Maidens Total
Example:
Squat: 315 lbs
Bench Press: 225 lbs
Deadlift: 405 lbs
Strict Overhead Press: 135 lbs
4 Iron Maidens Total = 1,080 lbs
Only repetitions that meet the Event Requirements will count toward your total.
Higher totals rank higher on the leaderboard.
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REQUIRED EQUIPMENT
Straight barbell and appropriate weight plates
Suitable rack and bench for performing the lifts safely
OPTIONAL EQUIPMENT
Knee sleeves
Wrist wraps
Lifting belt
Chalk
Elbow sleeves
NOT ALLOWED
Specialty bars (Trap Bar, Safety Squat Bar, Duffalo Bar, etc.)
Knee wraps
Bench slingshots or similar assistance devices
Lifting straps
Multi-ply briefs
Supportive lifting suits
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Video Proof Required
Video proof is required for all four lifts: Squat, Bench Press, Deadlift, and Strict Overhead Press.
VIDEO REQUIREMENTS
Each video must clearly show:
The complete repetition, from starting position through final lockout.
The entire barbell and all weight plates, shown immediately before or after the lift.
Enough detail to verify the weight lifted and proper movement standards.
CAMERA POSITION
A side or slightly angled view is preferred. The camera must allow verification of:
Squat depth and full lockout.
Bench press chest contact and elbow lockout.
Deadlift knee, hip, and shoulder lockout.
Strict overhead press without dipping or leg drive, finishing with full elbow lockout.
SUBMISSION REQUIREMENTS
Videos may be combined into one recording or submitted separately for each lift.
Upload all video proof through the Build Better Fitness Challenge submission form.
Results that cannot be verified may not be approved for the leaderboard.
ROW ROW ROW YOUR BOAT RACE
5,000 Meters. One Race Against the Clock.
Test your cardiovascular endurance, muscular stamina, and mental toughness with a 5,000-meter rowing challenge. Push yourself to maintain your pace, finish strong, and establish a benchmark you can work to beat.
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EVENT REQUIREMENTS
Complete a 5,000-meter row on an indoor rowing machine as quickly as possible.
ROWING REQUIREMENTS
Set the rowing machine to a distance of 5,000 meters.
Complete the full distance in one continuous attempt.
The timer begins when the rowing machine starts recording the workout.
Athletes may adjust their pace or briefly stop rowing, but the clock must continue running.
The attempt is complete when the monitor records 5,000 meters.
The rowing machine must record the total elapsed time and distance.
GENERAL STANDARDS
Athletes must remain seated on the rowing machine throughout the attempt.
No outside assistance is permitted.
The workout must be completed using the rowing machine's normal operating functions.
ROWING MACHINE REQUIREMENTS
Any brand or model of indoor rowing machine is permitted.
The machine must electronically track distance and elapsed time.
The machine must be capable of recording a completed 5,000-meter workout.
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SCORING
Your Row Row Row Your Boat Race score is the total elapsed time required to complete 5,000 meters on an indoor rowing machine.
SCORING REQUIREMENTS
The rowing machine must record a completed distance of at least 5,000 meters.
Your score is the total elapsed time, including any pauses or rest periods.
Results must be submitted in minutes and seconds (MM:SS), including decimal seconds if recorded by the machine.
Only completed 5,000-meter attempts qualify for the leaderboard.
Example:
Distance: 5,000 meters
Elapsed Time: 22:35.4
Row Row Row Your Boat Race Score = 22:35.4
LEADERBOARD RANKING
Athletes are ranked by their total elapsed time to complete 5,000 meters.
Faster times rank higher on the leaderboard.
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REQUIRED EQUIPMENT
An indoor rowing machine capable of electronically tracking distance and elapsed time.
A functioning display that records the completed 5,000-meter workout.
PERMITTED EQUIPMENT
Any brand or model of indoor rowing machine.
Standard athletic clothing and footwear.
Adjustable foot straps and resistance settings.
NOT ALLOWED
Outside assistance that helps propel the rowing machine.
Modifications or devices that artificially reduce the work required to complete the distance.
Rowing machines that cannot electronically verify distance and elapsed time.
GENERAL EQUIPMENT STANDARDS
Athletes may use their preferred rowing machine and resistance settings. All equipment must function normally throughout the attempt.
No specific rowing machine brand or model is required.
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PHOTO PROOF REQUIRED
A photo or screenshot of the rowing machine's electronic display is required to verify the completed 5,000-meter challenge.
PHOTO REQUIREMENTS
The submitted image must clearly show:
A completed distance of at least 5,000 meters.
The total elapsed time for the workout.
A readable display showing the recorded results.
SUBMISSION REQUIREMENTS
Upload the photo or screenshot through the Build Better Fitness Challenge submission form.
The submitted time must match the time displayed in the proof.
Video proof is not required.
Results that cannot be verified may not be approved for the leaderboard.
BARBELL LADDER
10 Minutes. Two Movements. How High Can You Climb?
Test your strength, muscular endurance, and work capacity in this 10-minute ascending ladder of Deadlifts and Overhead Presses.
Each round adds more repetitions, challenging you to maintain your pace and push through fatigue as you climb higher.
The goal is simple: climb as high as you can before time runs out.
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CHALLENGE FORMAT
Complete as many repetitions as possible in a 10-minute ascending ladder consisting of Deadlifts and Overhead Presses.
LADDER STRUCTURE
Round 1: 2 Deadlifts + 2 Overhead Presses
Round 2: 4 Deadlifts + 4 Overhead Presses
Round 3: 6 Deadlifts + 6 Overhead Presses
Round 4: 8 Deadlifts + 8 Overhead Presses
Continue increasing each movement by 2 repetitions every round until the 10-minute time limit expires.
DEADLIFT REQUIREMENTS
Begin each repetition with the weight resting on the floor.
Lift to a fully upright position with the knees, hips, and shoulders locked out.
Return the weight to the floor before beginning the next repetition.
Each repetition must meet the full movement standard to count.
OVERHEAD PRESS REQUIREMENTS
The first repetition must begin with the barbell on the floor.
After the first repetition, the bar may begin below the chin.
Strict Press, Push Press, and Push Jerk are permitted.
Finish each repetition with the bar controlled overhead and elbows fully locked.
Each repetition must meet the full movement standard to count.
GENERAL STANDARDS
The workout must be completed within 10 minutes.
Athletes must complete all prescribed repetitions of each movement before advancing to the next round.
Rest is permitted, but the clock continues running.
Only repetitions completed before the time limit count toward the final score.
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SCORING
Your Barbell Ladder score is the total number of valid repetitions completed within the 10-minute time limit.
PRESCRIBED WEIGHTS
Men:
Deadlift: 225 lbs
Overhead Press: 115 lbs
Women:
Deadlift: 135 lbs
Overhead Press: 65 lbs
Teen and youth weights will be established separately.
SCALING OPTIONS
Athletes may reduce the prescribed weights for both movements by:
10% Reduction
25% Reduction
40% Reduction
Both movements must use the same scaling percentage.
SCORING REQUIREMENTS
Each valid Deadlift and Overhead Press counts as one repetition.
Only repetitions completed within the 10-minute time limit count.
Incomplete or invalid repetitions do not count.
The final score is the combined total of valid repetitions.
LEADERBOARD RANKING
All athletes compete on one combined leaderboard.
Results are ranked first by the weight used and then by the total number of valid repetitions completed within the 10-minute time limit.
Prescribed-weight performances receive the highest ranking priority, followed by 10%, 25%, and 40% scaled performances.
Within each scaling level, higher repetition totals rank higher.
No scoring multipliers are applied.
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REQUIRED EQUIPMENT
Straight barbell and appropriate weight plates.
Two barbells or a setup that allows athletes to safely transition between Deadlifts and Overhead Presses.
A timer capable of tracking the 10-minute workout.
OPTIONAL EQUIPMENT
Knee sleeves
Wrist wraps
Lifting belt
Chalk
Elbow sleeves
NOT ALLOWED
Specialty bars (Trap Bar, Safety Squat Bar, Duffalo Bar, etc.)
Knee wraps
Lifting straps
Supportive lifting suits
Multi-ply briefs
GENERAL EQUIPMENT STANDARDS
Only straight barbells are permitted for both movements.
Athletes must use the prescribed weights or an approved 10%, 25%, or 40% reduction for both movements.
All equipment must be used safely and must not provide additional mechanical assistance beyond the permitted supportive equipment.
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VIDEO PROOF REQUIRED
A continuous video recording of the entire 10-minute Barbell Ladder challenge is required.
VIDEO REQUIREMENTS
The video must clearly show:
The athlete performing both Deadlifts and Overhead Presses.
All repetitions from the starting position through completion.
The complete barbells and weight plates before or after the workout.
Enough detail to verify movement standards and count valid repetitions.
CAMERA POSITION
The camera must allow verification of:
Deadlift lockout at the knees, hips, and shoulders.
Overhead Press lockout and proper movement execution.
The number of completed repetitions for both movements.
SUBMISSION REQUIREMENTS
Submit one continuous video covering the entire workout, including rest periods.
Identify the scaling level used: Prescribed, 10%, 25%, or 40% reduction.
Report the total number of valid repetitions completed.
Upload the video through the Build Better Fitness Challenge submission form.
Results that cannot be verified may not be approved for the leaderboard.
GET A GRIP
21-15-9. Three Movements. One Challenge.
Test your upper-body strength, grip endurance, and muscular stamina with this 21-15-9 challenge featuring Pull-Ups, Goblet Squats, and Toes to Bar.
Three movements that challenge your ability to maintain control, push through fatigue, and complete the workout as quickly as possible.
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CHALLENGE FORMAT
Complete the following 21-15-9 workout as quickly as possible:
Round 1 — 21 Repetitions Each
21 Pull-Ups
21 Goblet Squats
21 Toes to Bar
Round 2 — 15 Repetitions Each
15 Pull-Ups
15 Goblet Squats
15 Toes to Bar
Round 3 — 9 Repetitions Each
9 Pull-Ups
9 Goblet Squats
9 Toes to Bar
Complete all repetitions of each movement before advancing to the next movement.
PULL-UP REQUIREMENTS
Begin each repetition hanging from the bar with arms fully extended.
Pull until the chin passes above the bar.
Return to full arm extension before beginning the next repetition.
Scaling Options:
Prescribed: Strict Pull-Ups
Scale 1: Kipping Pull-Ups
Scale 2: Banded Pull-Ups
GOBLET SQUAT REQUIREMENTS
Hold a dumbbell or kettlebell in front of the chest.
Begin each repetition standing with hips and knees fully extended.
Descend until the hip crease passes below the top of the knee.
Return to a fully upright position with hips and knees extended.
Maintain control of the weight throughout the movement.
GOBLET SQUAT WEIGHTS
Level Men Women
Prescribed 62 lbs 44 lbs
Scale 1 53 lbs 35 lbs
Scale 2 44 lbs 26 lbs
Dumbbells or kettlebells may be used. Dumbbells heavier than the listed weight are permitted when the exact weight is unavailable.
TOES TO BAR REQUIREMENTS
Begin hanging from the bar with arms extended.
Raise both feet until they contact the pull-up bar.
Return to the hanging position before beginning the next repetition.
Scaling Options:
Prescribed: Toes to Bar
Scale 1: Hanging Leg Raises
Scale 2: Hanging Knees to Chest
GENERAL STANDARDS
All repetitions must meet the movement standards for the selected scaling level.
Rest is permitted, but the clock continues running.
All 135 repetitions must be completed for a valid finishing time.
SCALING REQUIREMENTS
Athletes must complete all three movements at the same scaling level:
Prescribed (RX): Strict Pull-Ups, prescribed Goblet Squat weight, and Toes to Bar.
Scale 1: Kipping Pull-Ups, Scale 1 Goblet Squat weight, and Hanging Leg Raises.
Scale 2: Banded Pull-Ups, Scale 2 Goblet Squat weight, and Hanging Knees to Chest.
Mixing scaling levels between movements is not permitted. Athletes must maintain their selected scaling level throughout the entire challenge.
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Your Get a Grip score is the total elapsed time required to complete all 135 repetitions of the 21-15-9 workout.
SCORING REQUIREMENTS
Complete all 45 Pull-Ups, 45 Goblet Squats, and 45 Toes to Bar (or their approved scaled movements).
The clock starts when the athlete begins the first repetition.
The clock stops when the final valid repetition is completed.
Rest periods count toward the total elapsed time.
Only repetitions meeting the selected movement standards count.
All 135 repetitions must be completed to receive a finishing time.
SCALING LEVELS
Athletes must complete the entire workout at one scaling level:
Prescribed (RX)
Scale 1
Scale 2
Mixing scaling levels is not permitted.
LEADERBOARD RANKING
All athletes compete on one combined leaderboard.
Results are ranked first by scaling level and then by completion time.
Prescribed (RX) performances receive the highest ranking priority, followed by Scale 1 and Scale 2.
Within each scaling level, faster completion times rank higher.
No scoring multipliers are applied.
EXAMPLE
Athlete A: RX — 18:30
Athlete B: Scale 1 — 14:20
Athlete C: Scale 2 — 12:45
Leaderboard Ranking:
Athlete A — RX
Athlete B — Scale 1
Athlete C — Scale 2
The prescribed performance ranks highest regardless of the faster times recorded at scaled levels.
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REQUIRED EQUIPMENT
A secure pull-up bar suitable for Pull-Ups and hanging movements.
A dumbbell or kettlebell meeting the required Goblet Squat weight for the selected scaling level.
A timer capable of tracking the total workout time.
PERMITTED EQUIPMENT
Standard athletic clothing and footwear.
Chalk.
Wrist wraps.
Exercise mat.
Resistance bands for Scale 2 Banded Pull-Ups.
NOT ALLOWED
Lifting straps, hooks, or other grip-assistance devices.
Equipment that provides assistance beyond the permitted scaling options.
Dumbbells or kettlebells weighing less than the required weight for the selected scaling level.
GENERAL EQUIPMENT STANDARDS
Athletes may use either a dumbbell or kettlebell for Goblet Squats.
Dumbbells heavier than the required weight are permitted when the exact weight is unavailable.
The pull-up bar must be secure and capable of safely supporting the athlete throughout the workout.
All equipment must be used consistently with the selected scaling level.
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VIDEO PROOF REQUIRED
A continuous video recording of the entire Get a Grip challenge is required.
VIDEO REQUIREMENTS
The video must clearly show:
The athlete performing all three movements: Pull-Ups, Goblet Squats, and Toes to Bar (or their approved scaled variations).
All repetitions from the starting position through completion.
The dumbbell or kettlebell weight used, shown clearly before or after the workout.
Enough detail to verify proper movement standards and count valid repetitions.
CAMERA POSITION
A side or slightly angled view is preferred. The camera must allow verification of:
Pull-Up chin clearance and full arm extension.
Goblet Squat depth and full standing lockout.
Toes to Bar contact with the bar or the required range of motion for scaled variations.
The number of completed repetitions for each movement.
SUBMISSION REQUIREMENTS
Submit one continuous, unedited video covering the entire workout, including rest periods.
Identify the scaling level used: Prescribed (RX), Scale 1, or Scale 2.
Report the total elapsed time required to complete all 135 repetitions.
Upload the video through the Build Better Fitness Challenge submission form.
Results that cannot be verified may not be approved for the leaderboard.
RAISE THE STANDARD. THEN COME BACK BETTER
Your first attempt isn’t the finish line—it’s your starting point.
Complete the Advance Challenges, record your results, and establish your benchmarks. Then keep training and come back to challenge those numbers again.
Whether you’re chasing a heavier total, a faster rowing time, more repetitions, or a quicker workout finish, there is always another opportunity to improve.
Continue to train. Continue to build. Continue to push your limits.