🏋️ Battle Buddy Challenge: Top Tips to Crush Every Event
- Mach 1 Barbell
- May 7
- 3 min read
Whether you're a seasoned athlete or jumping into this challenge to support a powerful cause, preparation is everything. The Battle Buddy Challenge: Rep for Vets puts your grit and teamwork to the test across three intense events. Here’s how to level up your performance and show up strong for your partner — and for veterans in need !
🔹 1. Rowing (Max Distance in 10 minutes as a Team)
🎯 Goal: Maximize distance in 10 minutes (5 min per partner)
🔥 Tips to Power Through:
Dial in your technique:
Drive with your legs first, then lean back and pull — in that order. Most beginners overuse their arms.
Keep your feet flat the entire time - many new rowers let their toes lift and this will result in you losing power per stroke
Focus on stroke rate:
Aim for a consistent 24–28 strokes per minute, or a rate that you can hold for long durations. Don’t burn out early.
0-2min: Find a comfortable pace. 2-4min: Build on your initial pace. In the final 30-60 seconds you should be ramping up your pace until you're at an all out sprint by the end.
Breathe rhythmically:
Sync your breathing with your strokes to maintain stamina.
Power per stroke > stroke frequency:
It’s about strong, efficient pulls — not speed alone. Practice a strong leg drive in your training.
🔹 2. Barbell Deadlift (1 Rep Max in 10 Minutes as a Team)
🎯 Goal: Build to each partner’s 1RM in 10 minutes
🔥 Tips to Lift Heavy, Safely:
Warm up in waves:
Start light and ramp up gradually. Plan your attempts and goal weight in advance!
Lock in your form:
Flat back, tight core, long arms, & drive through heels.
Avoid jerking the bar off the floor.
Use a mixed or hook grip:
WE ARE NOT ALLOWING STRAPS
Mixed grip = One palm forward, one back for stability at higher loads.
Hook Grip = Wrapping your pointer and middle finger over your thumb, prevent the bar from slipping.
Keep chalk and belts handy:
Max lifts demand every edge you can get. Having the right size belt can make a huge difference!
Change your weights quickly:
You and your partner will be responsible for weight changes; just like NASCAR tire changes, the faster you are at adding plates the better!
🔹 3. Pushups + Kettlebell S wing Medley (AMRAP in 10 Minutes)
🎯 Goal: Cycle through 10 pushups + 10 KB swings as many times as possible
🔥 Push-Up Performance Tips:
Use tempo early:
Start controlled to avoid burnout or missing reps.
Stay tight:
Elbows at 45°, core engaged, full lockout on top.
Keeping the knees straight and glutes squeezed helps with core tension
Breathe at the top:
Don’t hold your breath under tension. (Oxygen is good for you!)
🔥 Kettlebell Swing Tips:
Hip hinge, don’t squat:
Drive from the hips with a snap, not a bend.
When the forearms contact the inner thigh should be your cue to snap!
Let the kettlebell float:
Don’t muscle it up — your hips do the lifting
Keep your feet grounded:
Many people lose balance because they let their heels lift. Gripping the floor and grounding your body is key to strong, consistent, and safe reps.
Keep your grip relaxed:
White-knuckling wastes energy.
💡 Final Thoughts: Train Like You Compete
The Battle Buddy Challenge is about effort, honor, and teamwork. Use these tips to not only perform at your best, but to push your partner forward too.
Remember: Every rep, every lift, every stroke supports veteran suicide prevention. Let that mission fuel your fire.
The best training program for this event is a combination of our Average to Savage and Send it & Sweat it classes! For a free 1 week trial, CLICK HERE!
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