So after a few years break we've restarted the old favourite. More or less the same rules apply.

Rules:

There are 6 challenges each week.

Each challenge is set in such a way that the difficulty scales to each individual.

You must complete all challenges within the week.

You have to complete an individual challenge in one go, but you can leave as big a gap between challenges as you like.

Each week one exercise is made harder, and another one is replaced.

You have 7 days to do the challenges, so you have NO EXCUSES for not completing them

Week 1 - Monday 14th September

1. Ladder Climbups - Do one climbup, then two in a row, and then keep increasing by one until you can't increase any more. Then do one less climbup each time until you reach zero. 30 Second break between sets.

2. Stairs jumping - Do 10 jumps up 1 step at a time, and then 10 jumps back down one at a time. Then do 10 jumps up 2 steps at a time, and back down 2 at a time. Repeat the 10 jumps, adding one step to each jump until you can't add any more. Then repeat removing one step each time until you reach zero.

3. Wallruns - Touch your fingers as high up a wall as you can. Repeat x 20 taking off from each leg (=40 total wallruns).

4. Traverse (waist position) - Traverse as far as you can in one direction in 1 minute. Then go back in the other direction the same distance (however long it takes). (Waist position means supporting yourself on your hands, with you upper body above the top of the wall and your legs below, so the top edge of the wall is by your waist)

5. Crawl - Crawl forwards as far as you can in 2 minutes. Then crawl that route backwards in the other direction.

6. Balance - Balance on a rail on one leg for as long as you can. X2 on each leg.

Week 2 - Monday 21st September

1. Ladder Climbups - Do one climbup, then two in a row, and then keep increasing by one until you can't increase any more. Then do one less climbup each time until you reach zero. 30 Second break between sets.

2. Stairs jumping - Do 10 jumps up 1 step at a time, and then 10 jumps back down one at a time. Then do 10 jumps up 2 steps at a time, and back down 2 at a time. Repeat the 10 jumps, adding one step to each jump until you can't add any more. Then repeat removing one step each time until you reach zero.

3. Wallruns - Touch your fingers as high up a wall as you can. Repeat x 20 taking off from each leg (=40 total wallruns).

4. Traverse (waist position) - Traverse as far as you can in one direction in 1 minute. Then go back in the other direction the same distance (however long it takes). Repeat x2 (Waist position means supporting yourself on your hands, with you upper body above the top of the wall and your legs below, so the top edge of the wall is by your waist)

5. Sprinting - Pick two points. Sprint back and forth between them until you can't maintain a sprint for the whole distance. Repeat x 6.

6. Balance - Balance on a rail on one leg for as long as you can. X2 on each leg.

Week 3 - Monday 28th September

1. Ladder Climbups - Do one climbup, then two in a row, and then keep increasing by one until you can't increase any more. Then do one less climbup each time until you reach zero. 30 Second break between sets.

2. Stairs jumping - Do 10 jumps up 1 step at a time, and then 10 jumps back down one at a time. Then do 10 jumps up 2 steps at a time, and back down 2 at a time. Repeat the 10 jumps, adding one step to each jump until you can't add any more. Then repeat removing one step each time until you reach zero.

3. Wallruns - Touch your fingers as high up a wall as you can. Repeat x 30 taking off from each leg (=60 total wallruns).

4. Traverse (waist position) - Traverse as far as you can in one direction in 1 minute. Then go back in the other direction the same distance (however long it takes).Repeat x2 (Waist position means supporting yourself on your hands, with you upper body above the top of the wall and your legs below, so the top edge of the wall is by your waist)

5. Sprinting - Pick two points. Sprint back and forth between them until you can't maintain a sprint for the whole distance. Repeat x 6.

6. Lazy vaults - Pick a wall/rail of a challenging height and lazy vault over it. 50 times on each leg (100 total)

Week 4 - Monday 5th October

1. Muscle ups - As many muscle ups are you can do in one go (or as close as you can get to one) x 3

2. Stairs jumping - Do 10 jumps up 1 step at a time, and then 10 jumps back down one at a time. Then do 10 jumps up 2 steps at a time, and back down 2 at a time. Repeat the 10 jumps, adding one step to each jump until you can't add any more. Then repeat removing one step each time until you reach zero. Then repeat the whole exercise again

3. Wallruns - Touch your fingers as high up a wall as you can. Repeat x 30 taking off from each leg (=60 total wallruns).

4. Traverse (waist position) - Traverse as far as you can in one direction in 1 minute. Then go back in the other direction the same distance (however long it takes).Repeat x2 (Waist position means supporting yourself on your hands, with you upper body above the top of the wall and your legs below, so the top edge of the wall is by your waist)

5. Sprinting - Pick two points. Sprint back and forth between them until you can't maintain a sprint for the whole distance. Repeat x 6.

6. Lazy vaults - Pick a wall/rail of a challenging height and lazy vault over it. 50 times on each leg (100 total)