Renegade Training Company

💀 AUGUST CHALLENGE: THE DEAD HANG 💀

It’s back. ⚠️

One of our most popular Renegade challenges returns this month to test one of the simplest, and important quality of long-term health:

Grip Strength.

Research consistently shows that grip strength is a strong predictor of overall health, function, and longevity. The dead hang is a simple way to challenge your grip, shoulder stability, and mental toughness all at once.

💪 The Challenge

Hang from a steel straight bar for as long as possible.

Rules:
✔️ Arms fully extended
✔️ Feet off the ground
✔️ No straps
✔️ Chalk is allowed

🏋️ Renegade Standards

Men
🟢 30 sec → Built the Foundation
Grip and shoulder health are on the right track.

🔵 60 sec → Strong & Capable
Excellent functional strength and control.

⚫ 90–120 sec → Renegade Elite
Outstanding grip endurance. Few people reach this level.

Women
🟢 20 sec → Built the Foundation
Grip and shoulder health are on the right track.

🔵 45 sec → Strong & Capable
Excellent functional strength and control.

⚫ 60–90 sec → Renegade Elite
Outstanding grip endurance. Few people reach this level.

📝 Get your official time on the leaderboard and see where you stack up.

💥 Will you beat your previous best? Who will claim the top spots?

Let’s find out.

🔥 JULY GYM CHALLENGE

🎯 24 Hours of Wall Sits as a Gym

That’s right, we’re trying to accumulate 24 hours of wall sit time collectively throughout the month.

Anytime counts:

✅ Before your workout
✅ During your workout
✅ After your workout

Every second gets us closer to the goal.

📝 How it works:
• Hold a wall sit for as long as you can.
• Add your time to the whiteboard.
• Help us reach 24 hours as a team.

Whether you contribute 30 seconds or 5 minutes, every effort matters. let’s see what we can accomplish together.

Time to sit… so we can stand stronger. 💪

🔥 JUNE CHALLENGE: SWING INTO SUMMER 🔥

This month we’re keeping it simple:

🎯 20,000 Kettlebell Swings as a Gym

Any weight.
Any style of swing.
Before, after, or during your workout.

Every rep counts.

📝 How it works:
• Complete your swings
• Add them to the whiteboard
• Watch our gym total climb throughout the month

Whether you’re knocking out 20 swings after class or cranking through a few hundred, every rep helps us get closer to the goal.

Let’s see what happens when a gym full of strong people work toward one target.

Grab a kettlebell.
Get swinging.
Let’s knock 20,000 swings out of the park. 💪

⚠️ 3 cable variations to train your hip flexors with loaded flexion (Knee Drive)❗️

1. Supine Knee drive
2. Seated knee drive
3. Standing knee drive

These exercises train the hip in different ranges from shortened to lengthened.

Why❓

Training our hip flexors in flexion is often overlooked. Not only will it help increase athletic performance, but also results in stronger and happier hips and low back.

Here are some key reasons to implement this into your training:

🔹Hip flexor strength can improve performance for running, jumping, skating, and kicking. This will contribute to increased speed and agility in sports. When your hip flexors are well-conditioned, you can explosively drive your knees up, improving sprinting speed, change of direction, and vertical leap! 💥

🔹Well-developed hip flexors assist in core stability. They play a significant role in stabilizing your pelvis, which is crucial for maintaining balance and generating power during various athletic movements. This improved stability can enhance your overall performance, as well as help alleviate hip and lower back pain by providing increased hip mobility and better support to the lumbar spin while reducing stress on it. 🙌🏼

Go train them hips!! 🔥

MAY CHALLENGE 💥

Sled Push ➡️ Fireman Rope Pull
For Time.

Choose your level:
▶️ 50% bodyweight
▶️ 70% bodyweight

Push the sled to the line (touch) → sprint back → pull it all the way in.

Simple. Brutal. Effective.

This one tests:
• Full body strength
• Conditioning
• Grip & upper body pulling power
• Mental toughness

Fastest time takes it 🏆

Let’s get to work! 💪🏼