SOUL '24
Relive the original SOUL Challenge. Workouts and Results below
WEEK ONE - SUFFERING
THE WORD
So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.
2 Corinthians 4:16-18
THE WORKOUT
30m set up - Recommended weight 1 concrete brick approx 12-15kg or similar
Carry weight the 30m
Perform 1 exercise
Carry weight back
Perform next exercise
Continue in that fashion. The reps for each exercise will start at 5
After the round of exercises the rep count goes up by 1
Scored at the finishing reps and on the exercise you finished on 40 min cap
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Sit-up
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Push-up
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Thrusters
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KB Swing
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Jump squat
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Russian twist
The timer will be set for 8 rounds at 5mins
When the 5 mins sounds 3 blockies will be done and the count on the exercise you are on starts again . Eg . You're on rep 8 of 10 push-ups . The 5 min goes . You do the blockies and start again on rep 1 of 10 push-ups
Submit total number of reps completed
WEEK TWO - OVERCOMING
THE WORD
You, dear children, are from God and have overcome them, because the one who is in you is greater than the one who is in the world.
1 John 4:4
THE WORKOUT
Round 1
10 x Lunges
10 x Explodes
10 x Pushups
10 x Sumo Squats
Complete x 3
Run 1km
Round 2
10 x Military Plank
10 x Mountain Climbers
10 x Star Jumps
10 x Flutter Kicks (2 is 1)
Complete x 3
Run 1km
Round 3
10 x Burpees
10 x Bicycle Crunches (2 is 1)
10 x Full Leg Raises
10 x Jumping Lunges
Complete x 3
Run 1km
Record your time to complete (40 minute Time Cap)
WEEK THREE - UNDERSTANDING
THE WORD
PSALM 119:34 / PROVERBS 9:10 / PROVERBS 4:7 “nkjv”
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Understanding helps with obedience to Gods word and that obedience will come without reservation or doubt
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Understanding brings clarity to where your heart is currently…if it’s not invested in Gods ways then where is it invested?
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Wisdom is given but understanding must be sort after
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When you purposely increase your knowledge of God you received understanding, which will lead to an increase of intimacy with Him.
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Understanding is a byproduct of wisdom, understanding is also wisdom in action
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Understanding is something that we need to be going after, it needs our investment, if we want parts of our personal lives to change and reflect Jesus then understanding is essential.
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Understanding provides insight, not only into Gods character but his will for your life…Understanding can clarify the direction you must travel and what tough choices have to be made..
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A change of perspective will always accompany or follow on from receiving understanding.
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We will often seek God in times of strife so that we can have a response, rarely do we seek God for understanding and then have a respond.
THE WORKOUT
Workout: 40 mins cut off time, 3 rounds, 2 stations 10m apart, 100m running track (see diagram)
2 exercises per round, brick required.
First Round:
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Bear Crawl for 10m - 10 x push-ups continue bear crawl another 10m - 10 x jump squat.
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Run remaining 80m back to start.
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Repeat in same fashion but increase reps to x15,
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Repeat in same fashion but increase reps to x20,
“90 reps total”
Second Round:
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Jump-Sprawl 10m - 10 x plank jacks. Continue Jump-Sprawl 10m - 10 x dead-bug-crunch,
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Run remaining 80m back to start
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Repeat in same fashion but increase the reps to x15,
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Repeat in same fashion but increase the reps to x20,
“90 reps total”
Third Round: “Brick Required”
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Rifle carry 10m - x10 Shoulder press. Rifle carry another 10m, -x5 burpees -leave brick
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Run remaining 80m grab brick on way back and carry back to start.
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Repeat in similar fashion but up reps by x15 (shoulder press) and x6 (burpees)
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Repeat in similar fashion but up reps by x20 (shoulder press) and x7 (burpees)
“Finish with the run back to start holding the brick”
“63 reps total”
“243 total reps of whole workout”
Record Time - 40 minute cap