- Clubbell Challenge 100″ aims to complete 100 reps of each exercise in 20 minutes.
- Participants can choose the number of sets per exercise as long as they reach 100 reps within the time limit.
- If unable to complete 100 reps in 20 minutes, note down the reps and aim to surpass them in the next attempt.
- Exercises include two-handed shoulder clean, two-handed thrusters, two-handed swing squat, and two-handed side rocket.
- Each workout session focuses on either beating the previous time or increasing reps, promoting progressive improvement.
Exercises
- Two-handed shoulder clean
- Two-handed thrusters
- Two-handed swing squat
- Two-handed side rocket
- Two-handed shoulder clean:
- Start with the club about 12 inches in front of your body.
- Keep shoulders down and packed, arms locked out.
- Swing the club between the legs, wait for arms to connect to hips.
- Snap hips forward, as the club lands on the shoulder, start lowering your body.
- Maintain a stable stance with toes pointing forward and feet shoulder-width apart.
- Two-handed thrusters:
- Begin with a low squat position.
- Keep elbows tucked in and shoulders down.
- Drive up explosively, extending the arms overhead.
- Squeeze the glutes and push through the heels.
- Lower back into the squat position smoothly.
- Two-handed swing squat:
- Perform a regular two-handed swing.
- At the bottom of the swing, lock out into a flag press hold.
- Drop down into a squat position while maintaining locked arms.
- Keep shoulders down and packed, core tight.
- Ensure the chest faces forward and avoid hip folding.
- Two-handed side rocket:
- Shift weight from side to side as the club moves.
- Maintain full arm lock and shoulders down.
- Keep feet evenly distributed and about shoulder-width apart.
- Shift weight smoothly as the club moves to each side.
- Engage core muscles to stabilize the movement