Last February, I issued a challenge to fit dads: 10 Physical Feats that would define you as an Alpha Dad. These feats embody strength, resilience, and the relentless pursuit of excellence:
10 Full ROM, Overhand, Chest to Bar Pull-Ups
50 Full ROM, Strict Push-Ups
Sprint 100m All Out, Injury Free
Carry wife over the threshold
Squat 2x Bodyweight
Overhead Press 1x Bodyweight
Bench Press 1.5x Bodyweight
Deadlift 2.5x Bodyweight
Broad Jump Your Height + 2 Feet
Run a Respectable 5k
*I have updated the end of this blog post with a week's worth of workouts from the 8-week program that is included when you sign up for the challenge.
Disclaimer: The bar must be set somewhere. I'd rather set it a bit high, versus aiming low and easily achieving the mark. I want to build a community of men striving for greatness in faith, family, and fitness.
My article (here) and social post regarding this challenge sparked a lot of debate. Some said only elite athletes could perform all 10. Others said this challenge was doable by those who are well-trained.
After the post went viral, Danny Lehr of Caffeine and Kilos contacted me with the idea to turn this challenge into a competition. We picked the 5 feats we thought would be easiest to record and brought this challenge to life. Who is ready to establish yourself as the alpha dad on your block?!
Here are the challenge details:
Are you ready to become the strongest, fastest, and most jacked dad on your block? This 8-week guide is designed specifically for dads who want to take their fitness to the next level.
At the end of this journey, you'll achieve a 1-rep max in the squat, bench press, overhead press, and deadlift, and cap it off with a 5K run. This challenge isn't just about being strong or having endurance; it's about excelling in both to elevate your fatherhood.
You'll receive an Alpha Dad Tee shirt after you complete the challenge (regardless of score), as a badge of honor.
FINAL CHALLENGE: On the same day, record a 1 Rep Max lift for:
Squat
Bench
Overhead Press
Deadlift
Then run a 5k.
Why Join?
Transform Your Fitness: Become the fittest dad in your community.
Lead by Example: Inspire your family with your dedication and hard work.
Comprehensive Training: Gain access to a structured and effective training program.
Community Support: Connect with other dads on the same journey.
To those who join the challenge: Thank you for your support. We are building a strong community of dads who value family and fitness. Lets do this thing.
As promised, 1 week's worth of workouts from my ebook that is included with the challenge:
Monday (week 1)
Back Squat 5,5,5+ @72.5, 77.5, 82.5%Â
Romanian Deadlift 3x8Â
3 sets:
16 DB Walking LungesÂ
16 Russian KBSÂ
*perform as a supersetÂ
3 sets:
8-12 Paused Goblet SquatsÂ
12 DB Hamstring CurlsÂ
*perform as a supersetÂ
Tabata Treadmill Sprints8 sets, :20 on/ :10 off *sprint 20 sec/ slow jog 10 sec
Tuesday
Bench Press 5,5,5+ @72.5, 77.5, 82.5%Â
Weighted Chin-Ups 3x8Â
3 sets:
8 DB Z Press
8 DB Staggered Row/ armÂ
*perform as a supersetÂ
3 sets:
12 Diamond Push-UpsÂ
16 Alt Arm DB SnatchÂ
*perform as a supersetÂ
3 sets:
12 Concentration Curls/ arm
12 DB Single Arm Overhead Trial ExtÂ
*Go HEAVY on final setÂ
*perform as a supersetÂ
Â
WednesdayÂ
18-Minute Interval RunÂ
1:30 moderate jog/ :30 FASTÂ
Optional Core WorkÂ
:45 sec eachÂ
Superman Hollow Hold PlankÂ
Split Side Plank/ sideÂ
*this workout can be done on Wednesday or SaturdayÂ
Thursday
Deadlift 5,5,5+ @72.5, 77.5, 82.5%Â
3 sets:
8 Front Squats
8 Good MorningsÂ
*perform as a supersetÂ
3 sets:
12 DB Step-Ups
8 Single Leg RDLS/ legÂ
*perform as a supersetÂ
3 sets:
12-16 Split JumpsÂ
16-20 MB Hamstring CurlsÂ
*perform as a supersetÂ
Seated Calf Raise 3x8Â
*down slow, pause at bottom,Â
up, pause at topÂ
Friday
Overhead Press 5,5,5+ @72.5, 77.5, 82.5%Â
Bent Row Supinated 3x8Â
3 sets:
8 DB Incline BenchÂ
8 Tempo Pull-UpsÂ
3 sets:
8 Close Grip Bench PressÂ
8 DB Single Arm Rows/ armÂ
3 sets:
16 Cross Body Hammer CurlsÂ
12 Triceps Push-Downs8 DB Lateral RaisesÂ
*take last set to failureÂ
8x200m Run
*outdoors or on treadmill (.13)Â
*uncomfortable paceÂ
*rest 90 sec betweenÂ
In Strength,
Ben aka The Neighborhood Alpha Dad
I need to know if the 8 week guide is an instant download. Thanks
So do you mail us the 8 week workout template or can we access it online for alpha dad