Workout: 300 (The Big Apple)
Monday, August 2, 2010 at 19:08 | by Darryl Edwards
Warmup:
10 minutes C2 Indoor Row (aim for 2000m)
10 Push-Ups
10 Air Squats
10 Pull-Ups
Workout:*
12 rounds of:
5 x 60kg (132lbs) Deadlifts
5 x Strict Pull-Ups
5 x Clap Push-Ups
5 x Sit-Ups
5 x 16kg (each arm) Dumbbell Push-Up --> Squat Clean --> Push-Press
300 Reps in total.
*Aim to complete in less than 30 minutes
Finisher:
10, 20 and 30 sec 100% effort Sprints or (Treadmill Drivers)
Max rep Knees to Elbows
To failure: (repeat 3 rounds)
- Max rep Burpees
- Max rep Tricep Dip
- Max rep Pull-Ups
"Immortals... we put their name to the test." - Dilios
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and aid recovery. Work hard but never sacrifice correct form.
Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.
If you are new to this type of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup
--
Darryl Edwards
Reader Comments (6)
This made me almost vomit and my colleague I think did vomit.
Everyone who was watching us do the workout is looking to try train with us on Wed.
Contrary to what Mitch says I didnt vomit but by god I was close!
I went in to the routine not knowing what to expect. Darryl has a rep for putting people through their thresholds in a good way so was looking forward to it in a fearful kind of way.
The workout brought a whole new host of experiences I hadn't had at the gym before, here is a few to give you an idea:
Either eyeballs can sweat or I sweated so much that my eyes were full of sweat..I like to pretend that it was the former :-)
I actually saw stars around my head on the final pull up routine, just like wiley coyote....
I very nearly vomited from sheer effort....
Dont let any of the above put you off though, I am now having one heck of an endorphin rush post workout and that for me is a clincher for knowing when you have had a proper workout!
I now know why the blokes in 300 look like they look!
Darryl,
Great workout. I managed the main workout in about 24 minutes, although my warmup was different than your suggested one. (I have a damaged shoulder and it needs to be gently caressed into intense activity). I don't have access to a concept 2 rower any more (very sad) so I rope skip most of the time as part of a warmup. My finisher was not the same, either (actually, I forgot about the finisher as written, because I didn't write it down).
All in all, an excellent programme with lots of level changes and really a good full body blast; just what a 300 workout ought to do!
FWIW, my slight variations on the above workout were as follows (I don't think they scaled the main workout in any appreciable way).
For the pushups, I alternated between clapping push-ups, dive-bombers, and rotational
For the sit ups, I did v-ups
For pull ups, I alternated grips about every 3rd set or so.
Your programming suggestions, overall, are superb and thanks so much for sharing them. I look forward to regularly incorporating your programs as part of my workout routines.
Yours in strength and health,
Juan
Juan
Great effort. Let me know how you get on with the workouts in future! This one was tough.
-Darryl.
I'm not sure I understand the last weighted exercise. Does "5xDB pushup-squat clean-push press" mean choose one of those movements for five reps?
@Tiqtoq - 1 rep =
perform push up holding the dumbells on the floor,
then jump straight up with DB at shoulder
then drop into a squat and stand up
then finally press DB above the shoulder.
Do this as one smooth movement