Workout: 300 (Battle of Moorgate)

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions

Workout:* 

• 50 Jump Pull-Ups
• 50 Sit-Ups
• 50 Step Walking Overhead Lunges (with 20kg plate overhead)
• 50 Overhead Kettlebell Swings (24kg)
• 50 Press-Ups
• 50 Box Jumps

--

300 Reps in total.

* Complete these 300 reps as quickly as possible, completing each set of reps before moving onto the next exercise.

"We are taught never to retreat, never to surrender" - King Leonidas

Times:

Darryl: 17:22

James: 18:15

Finisher:

• 10 x 10sec Drivers (aim to rest for a few seconds each round)
• (substitute with 10x10sec sprints)

Workout: 300 (Battle of Bishopsgate)

Warmup:

The Fitness Explorer Warmup

Workout:

30 metre Crocodile Walk

30 Inverted (Bodyweight) Rows

30 - 2 arm Kettlebell Swings (24kg)

30 Jump Squats

30 Push-Ups

30 metre Bear Crawl

30 Kettlebell Snatches (24kg - M, 12kg - W) (15 L/15 R)

30 Strict Dead Hang Pull-Ups

30 sec Driver (sub. with a 30 Sec full-out Sprint)

30 Jump Pull-Ups 

Finisher:

90 sec Plank

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 20 minutes.

Workout: 300 - Remember This Day II

Workout: 300 - Remember This Day II

Warmup:

• Fitness Explorer Warmup
• 5 minute row

Workout: 

• 50 Deadlift (using 45-65% of bodyweight)
• 50 Push-Ups
• 50 Jump Squats
• 2 x 25 Walking Lunges (single arm extended overhead - 16kg Kettlebell)
• 50 x 2 arm Kettlebell Swings (driving up to overhead position - 16kg Kettlebell) 
• 50 Crocodile Walks (keep as low to the ground as possible)

300 Reps in total

Finisher:

• 25 Second Deadmill Driver

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

For beginners, please try the following: 300 (scaled)

300 - King Leonidas: "Remember this day, for it will be yours for all time."

Workout: 300 (Battle of Thermopylae II)

aka "Stamford's Revenge"

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions

Workout:* 

• 50 Burpees (1 push-up between each rep)
• 50 Deadlifts (60kg/132lb)
• 50 Crocodile Walks
• 50 Walking Lunges 
• 50 dead Clean & Press (single-arm 15kg/33lb), touch floor between each rep.
• 5 rounds of (5 Wide Grip Pull-Ups + 5 Narrow Grip Jump Pull-Ups)

 --

300 Reps in total.

* Complete these 300 reps as quickly as possible, completing each set of reps before moving onto the next exercise.

"We are taught never to retreat, never to surrender" - King Leonidas

Times:

Darryl: 24:00

Mitch: 30:00 (Mitch wasn't able to complete the dead clean & presses).