Workout Routines

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?

The Athletic Gauntlet workout challenge
Steer Films
Steer Films
Duration Varies
Exercises 10
Equipment Yes

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.

The Athletic Gauntlet Challenge Complete as fast as you can

Exercise 1.

Pushup How to
Pushup  thumbnail
-- sets
20 reps
0 sec. rest
Complete this exercise holding a pair of kettlebells.

Exercise 2.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
20 reps
0 sec. rest

Exercise 3.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
-- sets
10 reps
0 sec. rest
Move side to side with each rep

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
30 reps
0 sec. rest
Perform this exercise holding onto a medicine ball.

Exercise 5.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
-- sets
20 reps
0 sec. rest
Alternate sides with each rep.

Exercise 6.

Kettlebell Squat You'll need: Kettlebells How to
Kettlebell goblet squat thumbnail
-- sets
20 reps
0 sec. rest
At the end of squat, perform a kettlebell high pull.

Exercise 7.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
15 (each side) reps
0 sec. rest

Exercise 8.

Chest Press How to
Chest Press thumbnail
-- sets
15 reps
0 sec. rest
Perform this exercise on the floor using a kettlebell, and include a leg raise after each rep.

Exercise 9.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
-- sets
20 reps
0 sec. rest
Perform this exercise holding a kettlebell.

Exercise 10.

Jump Tuck
exercise image placeholder
-- sets
10 reps
0 sec. rest
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