Workout: 300 (Battle of Thermopylae)

aka "Battle of Stamford"

Warmup:

5 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

50 Double Unders**

50 Jump Pull-Ups

50 Walking Lunges (with 25kg plate arms fully extended overhead)

50 Tricep Dips

50 Floor Wipers (with 25kg plate overhead)

50 Burpees (with 2 Push-Ups between each rep)

--

i.e. 300 Reps in total.

Finisher:

"Cliff Hangers" - 12 Pull-Ups - (alternating grips and moving from left to right after each rep - without feet touching the ground).

30, 20 and 10 second rounds of Treadmill Drivers ***

* Complete these 300 reps as quickly as possible, completing each set of 50 reps before moving onto the next exercise.

** To perform a double under, jump up higher than usual swinging the rope twice per jump.  With minimal bending of the knees and staying as upright as possible.  To substitute do 200 single jumps.

*** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

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

300 Times:

Edwards: 18:30

Barker: 20:50

Keshani: 25:48

Mitch: 26:06

60 Second Interview: David Csonka

Who are you?

David Csonka. I'm an application developer at a university, and I blog about fitness, nutrition, and barefoot running.

What is fitness to you?

Being healthy, and unencumbered by physical limitations.

What are your goals?

To be as healthy as I am now, 40 years in the future.

What is one of your main concerns in relation to health?

Fitness and nutrition plans guided by misinformation and faulty "common knowledge". Specifically, the fallacious low-fat diet.

What is your favourite meal?

Something new I recently tried, a Meat-za. Burger patties with pizza sauce, bacon, cheese, and pepperoni on top. It was love at first bite.

What is your favourite exercise/activity?

Trail running, hiking. I love running out into the woods to experience nature, and take photos of flowers and animals. Being away from the noises and distractions of civilization is nice.

Blog:

http://blog.naturallyengineered.com

Workout: 300 (To The Test)

Warmup:

10 minute Indoor Row

Workout:*

25 Gold Standard Burpee (including Push-Up)

25 Sit-Ups (without upper back touching the floor)

25 Jump Pull-Ups

25 Deadlifts (gripping 1 x 25kg plate per hand)

25 Knee-to-Elbows

25 Air Squats (below parallel)

25 Scorpion Push-Ups

25 Walking Lunges

25 Clap Push Ups

25 Jump Squats

25 Jump Lunges

25 Clean & Press (single arm 14kg/30lb) Dumbell

300 Reps in total.

*Aim to complete in less than 20 minutes

Finisher:

Medicine Balls of Death (several variations of 5 x medicine ball push-ups)

12 Pull-Ups - (alternating grips and moving from left to right after each rep).

"We did what we were trained to do, what we were bred to do, what we were born to do! ." - Dilios

Workout: 300 (Tower of Pain)

Warmup:

10 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

10 rounds of:

50 kg (110lbs) 3 x Deadlifts, 3 x Rows, 3 x Hang Squat Cleans, 3 x Push Press

3 x straight leg knee-to-elbows

3 x 60kg (132lbs) Bench Press

--

then 120 Air Squats

300 Reps in total.

*For time

Finisher:

Medicine Ball Push-Ups 

"The old ones say we Spartans are descended from Hercules himself." - Dilios