Workout Routines

CrossFit-Inspired Challenges: The 500-rep fitness test

This circuit will have you sweating just in minutes. Think you can last 'till the end?

Man performs renegade row exercise
Duration 10-15
Exercises 10
Equipment Yes

This agonizing fitness test will have every muscle in your body begging you to quit.

But you're tougher than that, right?

Complete 50 reps of each exercise before moving onto the next, until you reach 500—yes, you heard that correctly—reps total. It may sound daunting at first, but remember: The key to getting through this challenge succesfully is all in your head.

Directions

Move through the circuit, one exercise at a time, at 50 reps per movement. Take no rest (or as little as possible) in between exercises.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men's Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.

CrossFit-Inspired Challenges The 500-rep fitness test

Exercise 1.

Pushup How to
Pushup  thumbnail
1 sets
50 reps
As little as possible rest

Exercise 2.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
50 reps
As little as possible rest

Exercise 3.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
1 sets
50 reps
As little as possible rest

Exercise 4.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
1 sets
50 reps
As little as possible rest

Exercise 5.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
1 sets
50 reps
As little as possible rest

Exercise 6.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
1 sets
50 reps
As little as possible rest

Exercise 7.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
1 sets
50 reps
As little as possible rest

Exercise 8.

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
1 sets
50 reps
As little as possible rest

Exercise 9.

Bar Hop You'll need: Barbell How to
Bar Hop thumbnail
1 sets
50 reps
As little as possible rest
Alternatively, use a bench.

Exercise 10.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
50 reps
As little as possible rest
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