Lift an Orca (10,000 kg)

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Fundraising forSEA SHEPHERD

A large orca can weigh up to 10 tons (10,000 kg), so the goal of this challenge is to move that total weight in a gym session. I am using a basic full-body workout and invite anyone who is able to give it a try. Remember that orcas come in all sorts of different sizes! You can easily adjust the weights, reps or the moves themselves to whatever works for your own fitness level. Or lift several orcas if this is not enough weight :)

Barbell Deadlift / Trap Bar Deadlift
-Warm-up: 60 kg x 10 reps (600 kg)
-Warm-up: 80 kg x 5 reps (400 kg)
-Working Sets: 100 kg x 3 sets of 5 reps (1,500 kg)
Total: 2,500 kg

Barbell Squat / Smith Squat / Leg Press
-Warm-up: 40 kg x 10 reps (400 kg)
-Warm-up: 60 kg x 5 reps (300 kg)
-Working Sets: 80 kg x 3 sets of 5 reps (1,200 kg)
Total: 1,900 kg

Bench Press / Dumbbell Press / Chest Press Machine
-Warm-up: 20 kg x 20 reps (400 kg)
-Warm-up: 40 kg x 10 reps (400 kg)
-Working Sets: 60 kg x 3 sets of 5 reps (900 kg)
Total: 1,700 kg

Barbell / Seated Cable / T-Bar Row
-Working Sets: 50 kg x 3 sets of 10 reps (1,500 kg)
Total: 1,500 kg

Leg Extension / Leg Curl
-Working Sets: 50 kg x 3 sets of 10 reps (1,500 kg)
Total: 1,500 kg

Barbell / Dumbbell / EZ-Bar Curl
-Working Sets: 30 kg x 3 sets of 10 reps (900 kg)
Total: 900 kg

Grand Total: 10,000 kg 🐋

You can contribute by

Running Trail Walk Hike Bike Mountain Bike Gravel E-Bike E-Mountain Bike Racing Wheelchair Handcycle Outdoor Swimming Kayaking Indoor Swimming Outdoor Swimming Paddle Freediving