The Ironman 2 Workout Challenge – One Super Hero Needed, Please Inquire Within

I compiled a number of challenges that would measure my abilities to become a superhero.

It’s good fun to measure ourselves.

You can gauge growth and helps identify what needs to be done for progression.

THE 3K RUN

It’s not an Olympic event but is a very popular distance to run in Europe for amateur sports.

I like the 3 k, its in between a sprint and a middle distance run.

Great if you have to catch a gang of thieves on foot.

Its quite simple just run 3 kms on a relatively flat surface as fast as you can.

A serious amateur record was 7:28.37 min by Eliud Kipchoge from Kenya (2009).

My time is 12:20 min I didn’t have much petrol left in the tank after that.

THE PUSH UP TEST

The pushup test is a great upper body strength indicator.

Everybody goes through life using this common measure in one way or another.

The test is do as many pushups as you can in 3 minutes.

However the are some rules;

Rest whenever you want, but keep the clock running the whole time.

For a repetition to count, you must maintain perfect form: elbows locked at the top, chest 2 inches above the floor at the bottom, hips not sagging, and knees not touching the floor.

Score

* Below average <55
* Average 55 to 74
* Good 75 to 99
* Excellent 100 to 110
* Extraordinary 111 or more

I did do 114 but I did got very wobbly towards the end.

THE PLANK

Core Strength is a must. It supports your whole body by giving you stabilization.

Did you know it also helps Superman fly?

The plank helps develop strength in the core, back, shoulders, arms, and glutes.

Its a great indicator for ability to lift heavy weights or playing intense sports.

Constantly squeezing your abs to hold the plank-most people can't last 30 seconds on their first attempt.

Sorry we wont be doing a standard plank which is for mere mortals, its time to go to a Super Hero level.

Do the following in 2 minutes;

1. 30 sec hold 1 arm plank- but instead twist your supporting forearm 90 degrees lie as if you are doing a bicep curl and stretch out as being pulled a part also lift the opposite leg off the floor!
2. Nice hey? Smile at this point
3. Change arms for another 30 sec hold other arm and leg off the floor,
4. Now use both arms for support – 60 sec both arm s like a bicep curl.

Then you can have a 30 second rest and do it all over again for 3 times.

If you can do this easily then you have abs of steel.

THE 300 WORKOUT

This is not really a workout but used as an indicator by the movie director to show how the actors had progressed over time.

Its not that hard but the only catch is… you need to finish the routine in less than 20 minutes.

* 25x Pull-up (after 12 I admit to having to jump up but with control the lowering)
* 50x Deadlift @ 135 lbs including barbell
* 50x Push-ups
* 50x Box Jump @ 24" box (must completely standup on box)
* 50x Floor Wiper @ 135 lbs (one-count)
* 50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
* 25x Pull-up ( this is tough)

OK that's a 300 reps total.

My time well lets say it could be better at 21.24 min.

So there you have it. How did you measure up in these tests?

There are many more tests we could have tried for varying measure of physical fitness but I believe these ones give us good all round indicator our real strengths.

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