top of page

Caffeine & Kilos x Alpha Dad Challenge: Fit Dads Unite

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

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, as a badge of honor.

FINAL CHALLENGE: On the same day, record a 1 Rep Max lift for:



Overhead Press


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.

In Strength,

Ben aka The Neighborhood Alpha Dad

57 views1 comment

Recent Posts

See All

1 Comment

So do you mail us the 8 week workout template or can we access it online for alpha dad

bottom of page