For everyone’s birthday at Pat’s Gym, we require that they do a birthday challenge. The challenge is intended to push the birthday athlete, and it makes it a more unforgettable birthday. It is a great opportunity to set a goal and achieve it. Usually the birthday (i.e. number of years) is the base to the challenge. The birthday challenge will be tailored to the athlete’s goals and interest. The birthday challenge can be focused on something the birthday athlete wants to improve. It can take 1 hour or it can take an entire year depending on how big the athlete’s goal is.
This year some of the clients/coaches came up with a workout for me. I told them that when I create a challenge for people I will never make them do something I have not done or am not willing to do. Here is the workout they came up with:
Warmup:
33 laps around the building,
33 Sun Salutations,
High knees for 33 lengths of green space
The Workout:
11 rope climbs
33 cal bike
33 mball slams (45)
33 cal ski
11x through for time
Must be done in straight sets. The athletes who set the challenge up indicated that if I get off the rings or put the bar down before the prescribed reps then the sets doubles in number.
11 strict ring muscle ups
33 deadlifts at 1.5x bw
11 strict ring muscle ups
33 back squats at 135 to ball
11 strict ring muscle ups
33 lengths with 330 pounds on sled
11 rope climbs
11 pullups with 35# Kb
33 Man makers with 35# db
11 L-Sit Pullups
33 Bear Crawl Renegade Rows
11 min lunging – no rest
33 HSPU
11 rope climbs
33 burpees with 30# db
33 toes to hands
33 65 lb lunges] l,r (barbell)
7 rounds
Cool down:
3 min 30 sec pigeon each side
3 min 30 sec runners stretch
3 min 30 sec bridge
3 min 30 sec up/ dog
3 min 30 second pancake stretch
The birthday challenge is a good way for you to try and accomplish something you have always wanted to do.
My athletes feel a sense of accomplishment after finishing a challenge. They have learned that age is only a number and they are only as old as you feel. Although, they might feel pretty old after a birthday challenge, it is so rewarding. This day is meant to give you an opportunity to look back on your life and a chance to achieve something that you will try to out do the following year or during the year. You do not want to live your life with a “should of” or “could of” mentality. Life is too short to have regrets, especially, on your birthday. A birthday challenge gives you an opportunity to do something with your life and control how you want to feel. So when your birthday comes around once a year, get out of your comfort zone, and push yourself to your full potential. It is only hour in one day!
