ONLY DADS SUMMER CHALLENGE
MFLH
SPRING INTO SUMMER ONLY DADS CHALLENGE
This challenge is with a capital C on Community! Being a dad is busy, it's tough, it's stressful. Let me help!
Starts May 19th, 2025
Ends June 15th, 2025
Open to dads of all fitness levels worldwide!
Exciting prize for the best transformation
4-week workout plan (requires access to gym to achieve best results)
Video demonstrations for every movement
Sets, reps, & exercise guidance
Private community for support & accountability (let's hang out!)
Mobile app access (iPhone & Android apps)
Unlimited access to challenge (one-time purchase for lifetime access)
A
Deadlifts
5 x 7
B
Strict Press
4 x 8
C
DB Deficit Reverse Lunge
3 x 10
D
Supinated Grip Bent Over Rows
3 x 10
E1
Seated Incline Dumbbell Curl
3 x 12
E2
Incline Supported Y Raises
3 x 12
Circuit
F
3 Rounds for time: 15 Burpee Box Jump Overs 24/20" 30 Wall Balls 20/14#, 10'/9' Target
A
Cyclist Front Squat
4 x 7
B
Weighted Pull Up
4 x 6
C
Dumbbell Bench Press
4 x 10
D
DB Pull Overs
4 x 12
E1
Seated Calf Raise
3 x 15
E2
Cable Tricep Overhead Extension
3 x 15
Circuit
F
10 min AMRAP: 25 Kettlebell Swings 53/35# 25 Push-ups
A
Barbell Incline Bench Press
5 x 7
B
GHD Glute Hamstring Raises
4 x 10
C
Barbell Cossack Squat
3 x 12
D
P Bar Dips
3 x 12
E1
Cable Lateral Raises
3 x 15
E2
Hanging Leg Raises
3 x 15
Circuit
F
18-21 min EMOM: Min 1: 20 Steps Dual Kettlebell Front Rack Walking Lunge (Choose weight) Min 2: 40-60 Double Unders or 80-120 single unders Min 3: 15 Body Rows Or 15 Kipping Pull-ups (No Butterfly)
Zone 2
A
45-60 minutes of Zone 2 Heart Rate Cardio For HR training you will want to use a wearable of some sort. I use a WHOOP. If you don’t have one you can get one freed by using my link here join.whoop.com/iamchrisharris To find your Zone 2: * Subtract your age from 220 to get your maximum heart rate. (Mine is 186. I’m 34) * Calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult. (Mine is 51) * Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. (Mine is 135) * Multiply your HRR by 0.7 (70%). Add your resting heart rate to this number. (94.5 + 51 = 145) * Multiply your HRR by 0.80 (80%). Add your resting heart rate to this number. (108 + 51 = 159) * These two numbers are your average target heart rate zone for vigorous exercise intensity when using the HRR to calculate your heart rate. Your heart rate during vigorous exercise should generally be between these two numbers. So for ME, I need to keep my HR between 145 and 159 to train Zone 2
A
Seated Filly Press
3 x 10
B
Single Arm Chest Supported Incline Row
3 x 8
C
Box Handstand Push Up
3 x 6
D
Seated Cable Row
3 x 12
E1
Tricep Kickbacks
3 x 12
E2
Single Arm DB Preacher Curl
3 x 12
Circuit
F
For Time: 1 mile run 50 Thrusters 75/55# 50 Toes to bar or knee raises
A
Back Squat
4 x 8
B
Banded Hamstring Curls
3 x 15
C
Deficit Romanian Deadlift
4 x 6
D
Banded Assisted Reverse Nordics
3 x 12
E1
Frog Pumps
4 x 15
E2
Copenhagen Plank
4 x 0:40
Circuit
F
For Time: 1k Row 25 Dual Dumbbell Shoulder to Overhead 50/35# 750m Row 30 Dumbbell Bench Press 50/35# 500m Row 35 Dual Dumbbell Hang Power Clean 50/35# 250m Row 40 Dual Dumbbel Deadlifts 50/35#
CHRISTIAN HARRIS
DAD and prominent CrossFit athlete/coach known as a CF Games Athlete, motivational content on social media, he shares workout routines, nutrition tips, and lifestyle advice. After discovering CrossFit, Harris emphasizes community support in fitness and advocates for mental health awareness, inspiring many to lead healthier, more active lives.
