The GBB Challenge Pre-Test

DATE:___________

1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets

*If you have to do rows, feet much be directly under the anchor point with straps
just above your waist line
***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

2A) Max Strict HSPUs OR Pike Presses x 3 Sets

***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

3A) 8 Min AMRAP Of:

a) Single KB Sumo DL x 6
b) Single KB Sumo DL High Pull x 6
c) Single KB Ground To Overhead x 6
d) Single KB Goblet Squat x 6
***Complex must go UNBROKEN in order for the round to count

***SCORE = TOTAL FULL Rounds Completed + Weight Used

4A) For Time - 400m Run @ 100%

***SCORE = Time Completed

***Give yourself a few days to recover then get into the main programming***

NOTES: (include loads used, any modifications made, and score completed on each
test)
 Workout 1: Insane Interval Day
DATE:___________

1A) 3 Rounds Intervals

a) Bodyweight Squats --> KB Goblet Squats --> Double KB Front Squats

b) Push Ups --> Hand Release Push Ups --> Push Ups on KBs / DBs
c) Recline Row Neutral Grip --> Feet Under Anchor Point --> Feet Elevated
Recline
d) KB or DB DBL RDL --> DOUBLE KB or DB RDL --> Increase Weight
e) Plank --> Feet Elevated Plank on Box --> Plank Jacks

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Intervals 20/10

a) Sit Outs
b) Hollow Rocks --> Weighted Hollow Rocks --> OH Weighted Hollow Rocks

***Interval Progressions: 4 Rounds Each 6 Rounds Each 8 Rounds Each (Circle

Which Option You Choose)

NOTES: (include loads used, any modifications made, and any other useful info)
 Workout 2: Density Acclimation
DATE:___________

1A) SELECT - 5 / 6 / 8 min AMRAP Set Of:

a) Squat Thrust --> Burpee --> Burpee + Vert Jump x 3

b) Pull Ups x 5 --> Chest To Bar Pull Up --> Hand Release Flying Pull Up x 5 /
Arm
c) Single KB or DB Two Arm Thruster x 5 --> 1A KB Thruster x 5/ Arm -->
Double KB or DB Thruster x 5

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Kettlebell Sumo DL High Pull --> Double KB SDLHP x 4, 6, 8, 10

b) Push Ups --> Hand Release Push Ups --> Push Ups Off KB or DB x 2, 4, 6, 8

3A) 40 Yard Sprints x 4

NOTES: (include loads used, any modifications made, and how many rounds you
complete in AMRAP sets)
 Workout 3: Strength Repeat
DATE:___________

1A) 3 Sets E.M.O.T.M. x 8 Mins

a) Power Snatch x 1
b) Push Press x 1
c) Thruster x 1
***Complete 3 full rounds through the complex = set
***Alternate Arms Each Minute

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Push Ups --> Suspended Push Ups --> Atomic Push Ups x 5
b) Cossack Squats --> Weighted Cossack Squats x 5 / Side

3A) KBS Death - E.M.O.T.M. x ???

a) Kettlebell Swing x 10, 12, 14

***Go until you fail to complete the work listed within the minute

NOTES: (include loads used, any modifications made, and how you perform in the
finishers)
 Workout 4: Speed Shred
DATE:___________

1A) 2 Reps Every 20 Secs x 3 mins

a) Step Vertical Jump --> Step Tuck Jumps

***Alternate which leg is in front each rep

2A) 3 Rounds Of:

a) 1A KB / DB Strict Push Press --> Bottoms Up KB Press 3 x 5

b) 1A KB / DB Front Rack Squat 3 x 10
c) 1A KB / DB Bent Row 3 x 10
***Switch arms then perform on the other side = 1 Round
***Rest ONLY 30-45 secs between rounds

3A) 3 Reps Every 20 Secs x 3 mins

a) KB Sumo Deadlift Pop Squats x 3

4A) Death By Burpee E.M.O.T.M. x 8, 10, 12

***If Short On Time: 4 Min AMRAP of Burpees

NOTES: (include loads used, any modifications made, and how you perform in the
finisher)
 Workout 5: Complex Day
DATE:___________

1A) E.M.O.T.M. x 5 / Leg x 6 Mins

a) Split Squat --> BW Bulgarian Squat --> KB Bulgarian Squat

2A) Complex - 5 Rounds

a) Double KB Clean x 5
b) Double KB Russian Swing x 5
c) Double KB Deadlifts x 5
d) KB Push Ups x 10
***Rest 60-90 secs between complexes or LESS
***If no Double KBs do Single Arm x 5 Rounds /Arm NO rest between switching
arms

3A) Interval Finisher 30/30/15 x 4 Rounds

a) Recline Squat + Row Combo --> Feet Under Anchor Point

b) Plank --> Plank Knee Tucks --> Plank Cross Body Knee Tucks

NOTES: (include loads used, any modifications made, and any other useful info)
 Workout 6: Insane Interval Day
DATE:___________

1A) 3 Rounds Intervals

a) KB Sumo Deadlift High Pull --> Double KB Sumo Deadlifts High Pulls
b) Kipping Pull Ups --> Kipping Chest To Bar Pull Up --> Butterfly Pull Ups
c) Drop Lunge R or L --> Goblet Drop Lunge --> Rack Drop Lunge R or L
d) Drop Lunge (Opposite Side) --> Goblet Drop Lunge --> Rack Drop Lunge
e) Pike Press --> Feet Elevated Pike Press --> HSPU Holds --> HSPU

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Interval x 10 Rounds (5 Rounds EACH movements)

a) KB Russian Swing --> DOUBLE KB Russian Swing

b) Mountain Climbers --> Mountain Climbers On Single KB
***Alternate movements each round

NOTES: (include loads used, any modifications made, and any other useful info)
 Workout 7: Density Acclimation
DATE:___________

1A) SELECT - 6 / 8 / 10 Min Density Set Of:

a) 1 Step Vertical Jumps Max Height x 3 / leg

b) Push Ups --> KB Assisted Off Set Push Ups --> 1A Push Ups x 5 / Arm
c) 1A Bent KB Rows --> 1A Bent Double KB Rows x 10 / Arm

2A) 30/15 Iron To Body Switch Intervals x 3 Rounds Of:

***For the 1st 30 secs youll perform the weighted Iron movement then rest 15
secs. Youll then go directly to the unweighted Bodyweight movement for 30 secs
then rest 15 secs and so on throughout the circuit.

a) DB / KB Goblet Squat ===> Bodyweight Squat --> Squat Jumps

b) DB / KB Floor Press ===> Push Ups --> KB Push Ups
c) DB / KB Double Bent Rows ===> Recline Rows Supinated Grip --> Feet
Elevated Recline Rows

***45 sec REST between full rounds

***(-->) Indicates PROGRESSION of movement
***(===>) Indicated switch from Iron to Body

NOTES: (include loads used, any modifications made, and any other useful info)
 Workout 8: Strength Repeat
DATE:___________

1A) E.M.O.T.M. x 8 Mins

a) Repeat Power Pull Ups --> Repeat Chest To Bar Pull Ups x 3-5
b) Switch Push Ups --> Switch Push Ups on KB --> Power Switch Push Ups Over
KB x 3-5
***Keep these reps EXPLOSIVE
***Avoid excessive fatigue

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) KB Sumo Deadlift --> Heavier Weight x 5

b) Single KB RDL x 6 --> Single KB Single Leg RDL x 3 / leg --> Double KB Single
Leg RDL x 3 / Leg

3A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Burpee Manmaker --> DB or KB Manmaker x 5

b) Sit Outs x 10 reps total

NOTES: (include loads used, any modifications made, and total rounds completed for
AMRAPS)
 Workout 9: Speed Shred
DATE:___________

1A) 2 Reps / Leg Every 20 Secs x 3 Mins

a) Power Split Jumps x 2/leg every 20 secs x 3 Mins

***As explosive as possible on each rep
***Alternate legs each rep (switch in mid air)

2A) 4 Rounds Of:

a) Wall Assisted Pistol Squats --> Box Assisted Pistol Squats --> Pistol Squat 4 x
5 / Leg
b) 1A KB Russian Snatch 4 x 6-10 / arm
c) Push Ups --> Hindu Push Ups --> Hindu Push Ups On KBs x submax
***Rest only as needed between rounds push the pace
***4 Total Rounds PER side

3A) 2 Reps / Leg Every 20 Secs x 3 Mins

a) Kneeling Jump x 2 --> Kneeling Jump + Vert Jump --> Kneeling Jump To Tuck
Jump

4A) 6 Min AMRAP Of:

a) 1A Power Clean R/L x 1, 2, 3
b) Burpee --> Burpee + Lateral Hop x 1, 2, 3
c) 1A Power Clean R/L (opposite side as above) x 1, 2, 3
d) Burpee --> Burpee Lateral x 1, 2, 3
***SCORE = Total Reps Completed

NOTES: (include loads used, any modifications made, and total rounds completed on
AMRAP sets)
 Workout 10: Complex Day
DATE:___________

1A) 3-5 Reps / Arm E.M.O.T.M. x 6 Mins

a) 1A KB Strict Press --> 1A KB Bottoms Up Press

***Complete reps on BOTH sides each round

***HEAVIEST possible

2A) Complex x 3 Rounds NOT For Time:

a) Single Arm KB Power Snatch x 5

b) Single Arm Rack Front Squat x 5
c) Single Arm Russian Swing x 10
d) Single Arm OH Drop Lunge x 5 / leg
***Switch Arms then repeat on other side = 1 round
***Rest 60-90 secs between complete rounds

3A) 5 Min AMRAP Of:

a) KB or DB TGU (From Ground Up) --> FULL TGU --> Single Arm Power
Squat Clean To Turkish Get Up
***Alternate Arms Each Rep (except for TGU do 5 reps before switching for that
variation)

NOTES: (include loads used, any modifications made, and total rounds completed in
AMRAP sets)
 Workout 11: Insane Intervals
DATE:___________

1A) Intervals x 3 Rounds

a) KB Ground To Overhead --> Double KB Ground To Overhead

b) Push Ups --> Spiderman Push Ups --> KB Push Ups --> Spiderman Push Ups
on KBs
c) Split Lunge --> Bulgarian Split Squats --> Bulg Split Squats Weighted R / L
d) Split Lunge --> Bulgarian Split Squats --> Bulg Split Squats Weighted R / L
e) Plank --> Suspended Plank --> Susp. Alternating Knee Tucks --> Susp. Double
Knee Tucks

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Interval 20/10 x 12 Rounds (6 Rounds Each Movement)

a) Bottom Burpee
b) Sit Outs
***SCORE = Total reps on Sit Outs

NOTES: (include loads used, any modifications made, and score achieved with Tabata
set)
 Workout 12: Density Acclimation
DATE:___________

1A) SELECT - 8 / 10 / 12 Min Density Set Of:

a) 1A KB Russian Snatch x 5 / Arm --> Double KB Russian Snatch x 5

b) Assisted Pistol Squat x 5 / Leg --> Pistol Squat x 5 / Leg
c) Split Stance Double KB Bent Rows x 10 --> Heavier Weight --> Alternating
Split Stance KB Bent Rows x 10 / side

2A) 10 Min Density Ladder

a) Single KB Wide Stance Sumo DL --> Double KB Wide Stance Sumo Deadlifts x
20, 15, 10, 5, 10, 15
b) Wall Walls x 2, 3, 4, 5, 4, 3, 2
***Keep progressing up and down the ladder for time listed

NOTES: (include loads used, any modifications made, Rounds completed within
AMRAP set, and how you do on the ladder finisher)
 Workout 13: Strength Repeat
DATE:___________

1A) 3-5 Reps E.M.O.T.M. x 6 Mins

a) Double KB Manchilds
***If 3 reps isnt tough enough, add reps to suit your needs OR increase weight

2A) 6 Min AMRAP Of:

a) Pike Press --> Feet Elevated Pike Press --> HSPU x 3 6 Reps
b) Goblet KB Drop Lunge --> Double KB Rack Drop Lunge x 6 / Leg

3A) For Time:

a) 1 Arm KB Power Snatch x 50 / Arm

***Alternate arms each rep
***E.M.O.T.M. complete 10 Sit Outs then continue on to 50 snatches
*** 10 Min Time Cap

NOTES: (include loads used, any modifications made, your score on the AMRAP set,
and your score / results on the 100 rep snatch challenge)
 Workout 14: Speed Shred
1A) 2 Reps Every 20 Secs x 3 Mins

a) Seated Vert Jump --> Seated Tuck Jump

2A) 3 Rounds Of:

a) KB Power Clean 3 x 5 / arm

b) 1A Push Press --> 1A Push Jerk --> 1A Split Jerk 3 x 10 / arm
c) Split Squat Bodyweight --> Weighted Split Squat --> 3 x 15 / leg

***Short rest between rounds push the pace!

3A) 2 Reps Every 20 Secs x 3 Mins

a) Power Step Broad Jump

4A) For Time:

a) Push Ups --> Plyo Push Ups --> Plyo Push Ups Onto KBs x 10, 8, 6, 4, 2
b) Recline Row --> Feet Elevated Recline Rows x 10, 8, 6, 4, 2
c) KB Russian Swing --> KB American Swing x 10, 8, 6, 4, 2
***10 Min Time Cap

NOTES: (include loads used, any modifications made, and how you score on the
finisher)
 Workout 15: Complex
DATE:___________

1A) 3-5 reps E.M.O.T.M. x 6 Mins

a) Strict Pull Up --> Weighted Pull Ups

2A) 4 Rounds NOT For Time:

a) Double KB Snatch x 5
b) Double KB Push Press x 5
c) Double KB Farmer Drop Lunges --> Rack Drop Lunges x 5 / leg
d) Double KB Power Clean x 5
***Rest 60-90 secs between complete rounds
***If only 1 KB, perform on one side then repeat on the other side without rest

3A) E.M.O.T.M. x 6 Mins

a) KB Sumo DL Pop Squats x 4 --> Double KB Power Squat Clean x 4

b) Burpee
***SCORE = Total Burpee completed

NOTES: (include loads used, any modifications made, and your score on the finisher)
 Workout 16: Insane Intervals
DATE:___________

1A) Intervals - 3 Rounds

a) KB Single Arm Power Clean R / L --> KB Single Arm Swing Clean R / L

b) KB Push Press R / L
c) KB Single Arm Clean (opposite side) --> KB Single Arm Swing Clean
d) KB Push Press (opposite side)
e) KB Russian Swing --> American Swing (both hands)

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Finisher 20 secs Work / 10 sec Rest x 8 / 10 / 12 Rounds (your choice)

a) Single KB Sumo DL High Pull --> Double KB SDLHP

b) Bear Crawl 10 ft and Back

NOTES: (include loads used, any modifications made, and total reps completed in
finisher)
 Workout 17: Density Acclimation
DATE:___________

1A) SELECT - 8 / 10 / 12 Min Density Set Of:

a) Power Pull Up --> Strict Pull Up --> Chest To Bar Pull Up x 3 - 5

b) Pike Press --> Feet Elevated Pike Press --> HSPU x 3 - 5
c) Lateral Lunge --> Cossack Squat --> KB Loaded Cossack Squat x 5 / Leg

2A) For Time:

a) Burpee --> Lateral Burpee --> Lateral Burpee Over KB x 30, 20, 10, 5
b) KB Ground To Overhead --> Double KB Power Clean To Press 5, 10, 15, 20
***10 Min Time Cap

NOTES: (include loads used, any modifications made, and how you perform with in the
finisher)
 Workout 18: Strength Repeat
DATE:___________

1A) 6 reps E.M.O.T.M. x 8 Mins

a) KB DL x 6 --> DOUBLE KB DL x 6 --> Single Leg KB DL x 6 / Leg

2A) 6 Min AMRAP Of:

a) Bent Double KB Row --> Bent KB Piston Row --> KB Renegade Row x 4 / Arm
b) TGU BW --> TGU Weighted x 4 / Side

3A) 6 Min AMRAP Of:

a) Double KB Clean x 3, 6, 9
b) Lateral Hand Walks x 10 ft Left / Right x 1, 2, 3

NOTES: (include loads used, any modifications made, and how many total rounds you
complete within the AMRAP sets)
 Workout 19: Speed Shred
DATE:___________

1A) 2 Reps Every 20 secs x 4 Mins

a) Broad Jump x 2 --> Burpee Broad Jump x 2 for MAX Distance

2A) 4 Rounds 0f 20 Reps

a) Bodyweight Squat --> KB Goblet Squat --> Double KB Rack Death Squat

***Rest ONLY 60 secs in between sets

***Heaviest possible

3A) For Time:

a) Burpee x 10, 8, 6, 4, 2
b) KB 1A Power Snatch x 10 total, 8, 6, 4, 2 (alternate arms)
c) Recline Rows --> Feet Elevated Recline Rows x 20, 16, 12, 8, 4
***10 Min Time Cap

NOTES: (include loads used, any modifications made, and how you score in the
finisher)
 Workout 20: Complex
DATE:___________

1A) 1-3 Reps E.M.O.T.M. x 8 Mins (HEAVY)

a) Pull Ups --> Chest To Bar Pull Ups --> Weighted Pull Ups (any variation)

2A) 4 Rounds NOT For Time:

e) Double KB Wide Stance Sumo DL x 5

f) Double KB Front Squat x 5
g) Double KB Push Press x 5
h) Double KB Thruster x 5
***Rest 60-90 secs between complete rounds
***If only 1 KB, perform on one side then repeat on the other side without rest

3A) E.M.O.T.M. x 6 Mins

c) KB Sumo Deadlift Pop Squats --> KB Power Squat Clean x 3

d) Hanging Knee Tucks / Knees To Bows --> Toes To Bar x R.A.T.
***If No Bar = Hollow Rocks x R.A.T.
***SCORE = Total Hollow Rocks Completed

NOTES: (include loads used, any modifications made, and total reps completed in the
finisher)
 Workout 21: Insane Interval
DATE:___________

1A) Intervals - 3 Rounds

a) Push Ups --> HR Push Ups --> Plyo / Clapping Push Ups
b) Single KB RDL (grip w/ both hands) --> Double KB Single Leg RDL
c) Single KB RDL (grip w/ both hands) --> Double KB Single Leg RDL (opposite
leg)
d) Double KB Row --> Double Alternating KB Row --> Renegade KB Row

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) 4 Rounds x 2 Min AMRAP Of:

a) Broad Jump --> Burpee Broad Jump x 2

b) Double KB Thruster x 3
c) Single KB Russian Swing --> Double KB Outside Swings x 4
***30 sec REST between AMRAP Rounds

NOTES: (include loads used, any modifications made, and total rounds completed in
AMRAP sets)
 Workout 22: Density Acclimation
DATE:___________

1A) 8 Min Density Set Of:

a) Kneeling Jump --> Kneeling Jump + Vertical Jump --> Kneeling Jump + Tuck
Jump x 3
b) Bodyweight Squat --> KB Goblet Squat --> Double KB Front Squats x 5
c) Bench Dips --> Bodyweight Dips --> Suspended Dips x submax

2A) 5 Min AMRAP Of:

a) Full TGU BW --> Full KB TGU --> Power KB Snatch To TGU Alt sides each
rep

3A) 5 Min AMRAP Of:

a) Forward / Backwards Bear Crawl x 10 ft down and back
b) Walking Lunge --> Walking KB Goblet Lunge --> Walking Double KB Rack
Lunge x 10 ft down and back
***If room go 20 ft down and back for both a) and b)

NOTES: (include loads used, any modifications made, and how many rounds you
complete in the AMRAP sets)
 Workout 23: Strength Repeat
DATE:___________

1A) 3-5 Reps / Leg E.M.O.T.M. x 6 Mins

a) Assisted Pistol Squat --> BW Pistol Squat --> KB Pistol Squat x 3-5 / Leg

2A) 6 Min AMRAP Of:

a) Double KB RDL --> Single Leg Double KB RDL x 6 / Leg
b) Double KB Push Jerk --> Double KB Push Press --> Double KB Strict Press x 6

3A) For Time:

a) KB Ground To Overhead x 10, 20, 30, 20, 10

b) Forward / Backwards Shuttle Sprint x 20 ft x 2, 4, 6, 4, 2
***10 Min Time Cap

NOTES: (include loads used, any modifications made, the amount of rounds you
complete in the AMRAP and you score you get in the finisher)
 Workout 24: Speed Shred
DATE:___________

1A) 5 Reps Every 30 secs x 5 Mins

a) Rapid Fire Vertical Jumps --> Rapid Fire Squat Jumps --> Rapid Fire Squat
Jump + Knee Tucks x 5
***Focus on being as EXPLOSIVE as possible

2A) 4 Sets for Submax Reps

a) Feet Elevated Push Ups --> Feet Elevated KB Push Ups --> Plyo Push Ups 4 x
Submax Reps
***Rest ONLY 60 secs in between sets

3A) Complete The Following:

a) V-Seat Reach --> Strict Knees To Bows --> Strict Toes To Bar x 10, 8, 6, 4, 2
b) Double Bent KB Row x 10, 8, 6, 4, 2
c) Double KB Rack Drop Lunge x 10, 8, 6, 4, 2 (total reps)
d) KB Russian Swing --> KB American Swing --> Double KB Russian Swing x 10,
8, 6, 4, 2
***10 Min Time Cap

NOTES: (include loads used, any modifications made, reps completed for push ups,
and you score with the finisher)
 Workout 25: Garage Built Challenge
DATE:___________

1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets

*If you have to do rows, feet much be directly under the anchor point with straps
just above your waist line
***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

2A) Max Strict HSPUs OR Pike Presses x 3 Sets

***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

3A) 8 Min AMRAP Of:

a) Single KB Sumo DL x 6
b) Single KB Sumo DL High Pull x 6
c) Single KB Ground To Overhead x 6
d) Single KB Goblet Squat x 6
***Complex must go UNBROKEN in order for the round to count

***SCORE = TOTAL FULL Rounds Completed + Weight Used

4A) For Time - 400m Run @ 100%

***SCORE = Time Completed

***Give yourself a few days to recover then get into the main programming***

NOTES: (include loads used, any modifications made, and scores completed for each
test)