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The Athletic Gauntlet workout challenge

Put your cardiovascular and muscular endurance to the test with this grueling physical fitness time trial. Can you beat our expert's time of 11 minutes?

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The Athletic Gauntlet workout challenge
Steer Films

You’re lifting more weight, running further, and feeling less and less exhausted with every session in the gym, on the trails, or wherever it is that you choose to get that workout in. Progress: It’s an energizing feeling.

But if that progress slows or stops—and that does sometimes happen—it’s time to throw your body a curveball. You need something your mind and muscles don’t expect, or haven’t felt before—a new set of exercises and the mental element of a grade-worthy test.

Created by holistic trainer and fitness model Joe Rodonis (@JoeRodonis), the Athletic Gauntlet was specifically designed to break up any workout monotony, and provide you with an alternative way to assess your conditioning level. Looking for a good time to beat? Rodonis’ best time for completing the AG is approximately 11 minutes.

How it works

The Athletic Gauntlet is a physical fitness test with assorted exercises and exercise variations that will challenge your cardiovascular and muscular endurance.

Directions

Complete three rounds of the following 10 exercises listed below as quickly as possible without breaking form. Try to run through the challenge every 2–3 weeks on 1–2 days of rest. Your goal: Improving your completion time.

Routine

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The Athletic Gauntlet Challenge

Complete as fast as you can

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Pushup

Equipment
Sets
--
Reps
20
Rest
0 sec.
How to
Complete this exercise holding a pair of kettlebells.
Exercise 2 of 10

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
20
Rest
0 sec.
Exercise 3 of 10

Medicine Ball Pushup

Equipment
Medicine Ball
Sets
--
Reps
10
Rest
0 sec.
Move side to side with each rep
Exercise 4 of 10

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
30
Rest
0 sec.
Perform this exercise holding onto a medicine ball.
Exercise 5 of 10

Stepup

Equipment
Dumbbells
Sets
--
Reps
20
Rest
0 sec.
Alternate sides with each rep.
Exercise 6 of 10

Kettlebell Squat

Equipment
Kettlebells
Sets
--
Reps
20
Rest
0 sec.
At the end of squat, perform a kettlebell high pull.
Exercise 7 of 10

Alternating Shoulder Taps

Equipment
Sets
--
Reps
15 (each side)
Rest
0 sec.
Exercise 8 of 10

Chest Press

Equipment
Sets
--
Reps
15
Rest
0 sec.
Perform this exercise on the floor using a kettlebell, and include a leg raise after each rep.
Exercise 9 of 10

Russian Twist

Equipment
Medicine Ball
Sets
--
Reps
20
Rest
0 sec.
Perform this exercise holding a kettlebell.
Exercise 10 of 10

Jump Tuck

Equipment
Sets
--
Reps
10
Rest
0 sec.
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