Chase Karnes graduated from Murray State University with a Bachelors degree in Exercise Science. He is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association. His philosophy is simple: He believes that whether you're an elite athlete, soccer mom, or family doctor you should have access to the most recent developments in exercise, health and nutrition science.
A few weeks ago a friend brought a copy of Martin Rooney’s new book, Ultimate Warrior Workouts by the gym. After flipping through it for a few minutes I knew 2 things.
- I had to order this book ASAP.
- I had to try one of the Ultimate Warrior Workouts.
Not long before checking out Martin’s book for the first time I had already seen Nate Green, Martin Rooney and a handful of other videos from those trying one challenge in particular. Since this was a deload week – and I was mixing things up a bit, I decided to give it a go myself.
The Challenge:
As many push-ups as you can do in one minute.
Rest 15 seconds.
As many chin-ups as you can do in one minute.
Rest 15 seconds.
As many modified sit-ups as you can do in one minute.
Rest 15 seconds.
As many dips as you can do in one minute.
I totaled 129 reps. This is nothing to write home about, but at the same time since my training hardly ever exceeds 8 reps on damn near anything I wasn’t too disappointed. And it’s definitely killer for conditioning.
Bonus:
The Warriorette Challenge
With all the talk of a Warrior Challenge I decided to come up with a Warriorette Challenge to let some females get in on the fun.
The Challenge:
As many push-ups from the knees as you can do in one minute.
Rest 15 seconds.
As many TRX, Blast Strap or Ring rows (from a 30 degree beginning lean) as you can do in one minute.
Rest 15 seconds.
As many modified sit-ups as you can do in one minute.
Rest 15 seconds.
As many close grip (hands 4 inches apart) push-ups from a bench as you can do in one minute.
In the photos above is my client Laura Duff who gave the challenge a try at the end of her workout yesterday. She totaled 120 reps.
What can you ladies do? Let me know. Guys, challenge some women with The Warriorette Challenge and let me know how they do! Or if you haven’t tried the Warrior Challenge yourself, give it a try and let me know how you do!
Nice one Chase,
Im buying this one very soon, i already have the previous book from Martin but this one seems better, i like to steal some of his idea and put them into my workout, you should also look into Ross Enamait stuff for some type of mma or boxing and circuit workout!
Have a good one!
Thanks Chase for keeping my workouts FRESH
Doing more and more circuit style right now so i did the challenge last week…Not as strong as you Chase i did 80 reps total the first time without pushing much..Got caught checking the timer to often and wasnot sure if i was doing the modified situp the right way. I think i can hit about 90 and will try to get my total over 100 as a goal. Did this as a finisher so yes it did *finish* me but probably hurt my total!
80 reps isn’t bad man. It’s best if you can have someone keep time for you. That way your focus is on doing work instead of checking time. You’ll hit 100 pretty quick though with practice. I’m sure that doing it as a finisher did hurt your total. I did it fresh. Although it’s a great finsher.