WANT A DIFFERENT CHALLENGE? HAVE AT IT!

The #5and500 may feel unattainable, but there are other challenges you can try. Some will force you to deadlift and run. Others push you in completely different ways

01 PERFECT FOR BEGINNERS

THE BODY-WEIGHT-PLUS: Work to a one-rep deadlift that’s 10kg heavier than your body weight. On the same day, aim to run a personal best mile. As with the #5and500, you’ll challenge both strength and endurance.

02 IF YOU WANT AN INTENSE PUSH

THE DOUBLE-PB: The goal of this challenge: set a personal record in the deadlift and the one-mile run on the same day. You’ll have to push yourself harder than you might think in both disciplines to pull it off.

03 FOR AN UPPER-BODY CHALLENGE

THE ROW-AND-PRESS BATTLE: Bench 85kg 20 times, then row 500m. Rest as needed. You must finish all the work in under five minutes total. This one is fast, but it’ll test upper-body strength and take more cardio than you’d imagine.

04 FOR ULTIMATE ENDURANCE

THE MILE FARMER’S CARRY: Find two kettlebells or dumbbells (or sandbags) that equal at least 80% of your body weight. Walk one mile, resting as needed. This challenge is about grip strength, upper-body strength and endurance.