The Optimum Nutrition Challenge is back. After a leg-battering, cardio-testing event in April this year (check out the video above), the search for the UK’s ultimate athlete kicks it up a notch on 3rd October, with a full day of events designed to test your heart, legs, willpower… and everything else.

There is, of course, an Upgrade. This time, you’ll be taking on at least two workouts: a short, bodyweight sprint that favours the man with a solid power-to-weight ratio, and a full-body muscle-blaster that’s tailor-made for the larger gent. And for the best of the best, there’s a third workout, a secret final event that’ll only be revealed on the day. Training for the first two will help – but only genuine all-rounders stand a chance of overall victory.

The winner will take away a year’s worth of Optimum Nutrition products worth up to £1,200, while the top three contestants will win a subscription to Men’s Fitness magazine. And even if you don’t win you’ll get a goodie bag, a chance to swap training tips with experts from Optimum Nutrition and Men’s Fitness, and (possibly) some new friends. There’s no charge, but spaces are limited – so sign up today using the form below, start practising the workouts below… and prepare for glory.

Event 1: Legs and lungs

A test of cardio, power and heart. If you’re a bodyweight specialist, this is your time to shine – 5 rounds

3 x pull-up

Hanging from the bar with your palms facing away from you, pull up until your whole head is over the bar. These are strict pull-ups, so reps with any ‘hip drive’ will be disallowed.

6 x burpee

This one’s simple enough: at the bottom of the move, you’ll need to touch your chest to the floor and (quickly) take your hands off the ground. At the top, you need to jump with your hips ‘open’ – your body straight – and clap your hands behind your head.

9 x box jump

You’ll be jumping onto a 60cm box for this. No run-up – you’ll need take off and land on both feet simultaneously, and stand up straight on top of the box.

Event 2: Push and pull

A two-bar workout. Expect the big guys to shine here – 3 rounds

10 x deadlift (80kg)

This is a traditional deadlift with the hands outside the knees – no sumo style. Starting on the floor, lift the barbell until your hips and knees reach full extension with your shoulders behind the bar. Your arms should be straight throughout. Dropping the barbell after the completion of a repetition is OK, but deliberately bouncing it is not allowed.

10 x push press (40kg)

You’ll need to power clean the bar into position for this one. For the push press to count the barbell needs to move from the shoulders to the overhead position, with your knees, hips and shoulders extended in one line.

Event 3: Top secret

The top 20 athletes on the day will qualify for the final event – an all-round test of fitness designed to sort the elite from the chaff. None of the moves will be too technical – so don’t worry if you aren’t up on your Olympic lifting or muscle-ups – but it will be a stern test. You’ve been warned.