Are You Ready for the TFW Warrior Challenge?

Life is essentially about “rising to the challenge”.  In TFW, we believe the greater the challenge, the better the opportunity for a man to demonstrate how great he has become.  The more often great challenges are undertaken, the chance to succeed when another arises is increased.  So, the man that can be in a constant state of pushing his own limits will eventually be best prepared when an unforeseen challenge presents itself.

An underlying premise behind the new book in the TFW system, Ultimate Warrior Workouts, was that there is a certain level of fitness for different martial arts needed for a warrior to succeed.   The ability to measure the “technical” level of a fighter is often easily defined by the rank or belt that the fighter had achieved.   But what about the level of physical fitness?  This is much more difficult to identify.   As a result of this statement, TFW “Warrior Challenges” were created that can test the level of physical ability of an athlete and give him a ranking to better understand where he or she lies on the continuum of physical fitness.

In Ultimate Warrior Workouts, there are 11 Warrior Challenges.  In the warrior community on this site, there will also be TFW Warrior Challenges posted as well.

Now, if you dare, it is time to see where you stand.   The Original TFW Challenge: is to perform as many pushups in 3 minutes as possible.   This pushup test is a fantastic challenge to test both upper body strength and endurance of your chest, arms and core.   Although this initially sounds easy, we guarantee you are going to be surprised by the results (especially if you have not been doing pushups for a while)!  And if you don’t make the number you would like the first time, don’t give up.  With a little practice and the info you find in the Warrior Community in this site, you will be improving your relative strength in no time.

TO PERFORM A GOOD PUSH-UP:

Perfect Pushup

  • Begin in the pushup position with arms straight and the hands under the shoulders and core held tight.
  • The arms should be rotated so that the crease of the elbow should face forward.
  • Keep the back straight and lower the torso within 2 inches of the ground while keeping the elbows close to the body.
  • Extend at the elbows to return to the original position.

THE RULES FOR THE 3 MINUTE TFW PUSH-UP CHALLENGE ARE:

  1. Begin in the up position.
  2. Start the timer before the first rep.
  3. For a rep to count, you must go all the way down (chest 2 inches off the floor) and lock out the elbows at the top.
  4. You can rest however/whenever you want, but clock must keep running.
  5. Poor reps in terms of body position or putting down a knee before a rep is completed do not count toward the total.
  6. Stop counting when 3 minutes have elapsed and record your score.

TFW RATING SCALE:

Below Average Under 54
Average 55-74
Good 75-99
Excellent 100-110
Extraordinary 111+

 

TO PERFORM A GOOD CHIN-UP:

Good Pullup

  • Begin holding the bar with the elbows extended and the palms facing you.
  • Lift the feet from the floor and then “pull” your body upward until the chin rises over the bar completely.
  • While pulling upward, keep the “kipping”, or using the legs to assist at a minimum.
  • Lower under control until the elbows are a close to extended as possible.

THE RULES FOR THE 3 MINUTE CHIN-UP CHALLENGE ARE:

  1. Begin in the hanging position with the feet off the floor & start the timer before the first rep.
  2. For a rep to count, you must go all the way up (chin must rise over the bar) and come close to lock out the elbows at the bottom.
  3. You can rest however/whenever you want, but clock must keep running.
  4. Poor reps in terms of jumping from the ground, chin below the bar, or not enough elbow extension do not count.
  5. Stop counting when 3 minutes have elapsed and record your score.

TFW RATING SCALE:

Below Average Under 19
Average  20+
Good    30+
Excellent  40+
Extraordinary 50+