Just Cellus

Most people can’t finish this one…can you?!

This is the IRON CORE 400 CHALLENGE
FYI…you will be sore. 4 moves and 400 reps of complete core carnage 🔥

The Challenge:
100 Alternating Single Leg Raises
100 Crunches
100 Knee Tucks
100 Plank Knee to Elbow

Goal: Complete all 400 reps as fast as possible without sacrificing form

🏆 Tier Rankings:

Your birth year decides your workout 🎂💪🏾

Use the last 2 digits of the year you were born and complete both workouts in order.

Example: 1992 = 9️⃣+ 2️⃣

For a tougher challenge, use all 4 digits of your birth year 😳🫡

Drop your birth year in the comments and go to work 👏🏾👏🏾

Most people can’t finish 2 rounds..can you??

This is the IRON 5: SURVIVAL CHALLENGE
A true test of physical AND mental strength. Dig deep, stay focused, and push yourself!

The Challenge:
5️⃣ movements
⏱️ 60 seconds each
😮‍💨 60 seconds rest

ROUND:
1️⃣ Lateral Shuffle + Hook — 60 sec
2️⃣ Reverse Lunge → Front Kick or Knee Drive — 60 sec
3️⃣ Push-Up + 6 Mountain Climbers (3/side) — 60 sec
4️⃣ Cross-Punch Crunches — 60 sec
5️⃣ Half Burpees — 60 sec
⏸️60 SECONDS REST.

🔁Then right back to it.

🏁Goal: Finish as many rounds as possible

🚨 THE RULE:
YOU CAN SLOW DOWN.
YOU CAN’T STOP.

Stop during a working interval and your challenge is over.

🏆 Tier Rankings:
6+ = IRON GOD
4-5 = IRON ELITE
2-3 = IRON GRIT
1 = IRON STARTER

📌 Save for your next workout
💬 Comment your score + tier
👥 Share with a friend you know you can beat

Most people tap out halfway through..will you?!

This is the CHEST COUNTDOWN CHALLENGE 🔥
The burn will be crazy, but the pump will be worth it 🫡💪🏾

The Challenge:
50 DB Bench
40 Crush Press
30 Alt. Press
20 Flyes
10 Push-Ups

Goal: Finish all 150 reps, in order, as fast as possible without sacrificing form.

Weight Recommendation:
Men - 25-35 lbs
Women - 10-20 lbs

🏆 Tier Rankings:

Most gym partners can’t make it to 6...can you and yours?!

This is the HAMMER CURL LADDER CHALLENGE
Grab your gym partner and let’s test your arm strength 💪🏾

The Challenge:
Partner A curls while Partner B holds both dumbbells at 90°.

1 each → 2 each → 3 each → 4 each → 5 each...

Continue until one partner fails.

Weight Recommendations:
Men - 20-35 lbs
Women - 5-15 lbs

🏆 Tier Rankings:
12+ = IRON GOD
9=11 = IRON ELITE
6-8 = IRON GRIT

Your comfort zone is costing you your dreams

Take the risk. Have the conversation. Start the thing. Bet on yourself.

Be brave 🫡💪🏾

Most people can’t finish this one under 10 minutes..can you?!

This is the IRON CORE 300 CHALLENGE
Your core is in trouble. Can you survive all 300 reps??

The Challenge:
1️⃣ 50 Reverse Crunch to Hip Lifts
2️⃣ 50 Plank Hip Dips (each side = 1)
3️⃣ 50 Bicycle Crunches (each side = 1)
4️⃣ 50 Mountain Climbers (each side = 1)
5️⃣ 50 Crunches
6️⃣ 50 Leg Raises

✅ Goal: Complete all 300 reps, in order, as fast as possible without sacrificing form.

🏆 Tier Rankings:

Most people can’t finish all 10…can you?!

This is the IRON DECATHLON CHALLENGE 🎖️
A true test of mental and physical strength 💪🏾

The Challenge:
1️⃣ 10 Hammer Curls
2️⃣ 10 Romanian Deadlifts
3️⃣ 10 Bent-Over Rows
4️⃣ 10 Front Squats
5️⃣ 10 Reverse Lunges (5 each leg)
6️⃣ 10 Push Presses
7️⃣ 10 Reverse Flyes
8️⃣ 10 Upright Rows
9️⃣ 10 Arnold Presses
🔟 10 Thrusters

🏁 Goal: Complete all 10 events in order without letting either dumbbell touch the floor.

Think you’re finished?
Not yet.

Hold both dumbbells at your sides for 60 seconds.

Still…

DON’T DROP THE DUMBBELLS.

Recommended Weight:
Men - 25-35 lbs
Women - 10-20 lbs

🏆 Tier Rankings:
🔴 IRON GOD
Complete all 10 moves + the 60-second Farmer Hold

🟣 IRON ELITE
Complete all 10 moves

🔵 IRON GRIT
Complete through move 7 (Reverse Flyes)

⚪ IRON STARTER
Complete through move 4 (Front Squats)

📌 Save for your next workout
💬 Comment your score + tier
👥 Share with a friend to challenge them

Think you’ve earned IRON GOD?

🎥 Film your attempt, post your tier, and tag IronRank