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

Workout: 300 - Remember This Day (Alternative 300 Workout)

Warmup:

• Fitness Explorer Warmup
• 300m row

Workout: 

• 50 Box Jumps
• 50 Push-Ups
• 50 Sit-Ups (M - 20kg kettlebell held above chest, W - 12kg)
• 50 Back/hip extensions (holding barbell plate on chest.  M - 20kg, W - 10kg)
• 50 Burpee (with 1 Push-Up)
• 50 Double Unders

300 Reps in total

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

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).