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
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
Please scale all Fitness Explorer workouts and playouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup