I'm Darryl Edwards (aka The Fitness Explorer), founder of Primal Play, a paleo nutritionist and author of the books Paleo from A to Z and Paleo Fitness based in London, England.  This blog documents my experiences with a Paleo lifestyle that has made me fitter and healthier in my forties than ever before. I am a contributor to Paleo Magazine and presenter at various symposiums globally such as Paleo:f(x), PrimalCon, AHS (Ancestral Health Symposium), Thr1ve.Me, and other events globally. I am also founder of the first Paleo conference in Europe, HEALTH Unplugged which took place for the 3rd year running in Autumn 2016.

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Reading List
  • Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    by Darryl Edwards

    "If you are looking for a simple way to better understand Paleo concepts, Darryl's Paleo from A to Z guide is the go-to resource.
    -Mark Sisson, best-selling author of The Primal Blueprint and publisher of Mark's Daily Apple

  • Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    by Darryl Edwards, Brett Stewart, Jason Warner

    "This book is a useful reference to enable individuals just starting out on the Paleo path as well as those who want to explore more challenging, playful and interesting ways to move."

    -Robb Wolf, New York Times best-selling author of The Paleo Solution

     

  • 7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    by Darryl Edwards
  • The Paleo Solution: The Original Human Diet
    The Paleo Solution: The Original Human Diet
    by Robb Wolf
  • Why Zebras Don't Get Ulcers
    Why Zebras Don't Get Ulcers
    by Robert M. Sapolsky
  • Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    by Mark Sisson
  • Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    by Rick Smith, Bruce Lourie, Sarah Dopp
  • Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    by Terry Wahls, Eve Adamson
  • Protein Power
    Protein Power
    by Michael R. Eades, Mary Dan Eades, Mary Deans
  • Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    by Christopher McDougall
  • In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    by Michael Pollan
  • Food Rules: An Eater's Manual
    Food Rules: An Eater's Manual
    by Michael Pollan
  • The Paleo Diet for Athletes
    The Paleo Diet for Athletes
    by L. Cordain
  • Vegetarian Myth, The
    Vegetarian Myth, The
    by Lierre Keith
  • The Second Brain
    The Second Brain
    by Michael D. Gershon
  • The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    by Loren Cordain
  • Eat Drink Paleo
    Eat Drink Paleo
    by Irena Macri
  • Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    by Jimmy Moore, Eric C. Westman
Monday
Aug022010

Workout: 300 (The Big Apple)

 

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

Pull-Up Cliff Hangers

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

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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.

August 2, 2010 | Unregistered CommenterMitch

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!

August 2, 2010 | Unregistered CommenterKeshani

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

August 27, 2010 | Unregistered CommenterJuan

Juan

Great effort. Let me know how you get on with the workouts in future! This one was tough.

-Darryl.

August 28, 2010 | Registered CommenterDarryl Edwards

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?

September 30, 2010 | Unregistered CommenterTiqtoq

@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

September 30, 2010 | Registered CommenterDarryl Edwards

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