Workout: 300 (The Big Apple)

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 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

Watch    Fitness Explorer video's here on YouTube

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Darryl Edwards

Workout: 300 (in a Hotel, Motel or Holiday Inn)!

Workout: 300 (in a Hotel, Motel or Holiday Inn)!

Workout:

50 Salamander Press Ups

50 Air Squats

50 Crocodile Walk (1 step forward, 2 steps backward)

50 Lunges (1 forward, 1 backward, 1 left, 1 right)

50 Tricep (Chair) Dips

50 Back extensions

300 Reps in total.  Complete all reps of one exercise before completing the next.  Rest as required but aim for quality controlled, full range of movement rather than rushing for time.

Finisher:

30 Press Ups, 1 min 30 Plank

20 Press Ups, 2 min Plank

10 Press Ups, 1 min 30 Plank

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 exercise 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

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Workout: 300 - Remember This Day IV

Warmup:

1000m Row

Fitness Explorer Warmup

50m Bear Crawl

Workout:

50 Box Jumps

50 Jump Pull-Ups

50 Kettlebell Swings

50 Push-Ups

50 Deadlifts (50% of BW)

50 Burpee Push-Ups

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.  Aim to complete this 300 rep workout in less than 30 minutes.

Workout: 300 - Remember This Day III

Warmup:

1500m Row

The Fitness Explorer Warmup

30 Kettlebell Snatches 

25m Bear Crawl

Workout:

50 Box Jumps

50 Jump Pull-Ups

50 - 2 arm Kettlebell Swings

50 Clap Push-Ups

50 step Overhead Lunge

50 Burpee Push-Ups

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.  Aim to complete this 300 rep workout in less than 15 minutes.