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: Plyometric Pressure

This workout is designed to improve your power endurance.

Warmup:

10 push-ups, 10 air squats, 10 v-situps 

Workout:

4 x 40 metre sprints - 100% effort (with 40m walk back, active recovery)

20-40kg plyometric bench press (release the bar at the top of the press, and catch)

3 sets of 7 reps (substitute with clap push-ups) - rest 20 seconds between sets

Box Jumps (24 inch box)

10 (rest for a count of 10)

10

20 (rest for a count of 20)

20

25 (rest for a count of 25) 

2 minute rest

Finisher:

50 Burpees

Workout: Kettlebell Blitz

KB = Kettlebell

Warm Up: 10 minute Row (minimum 2000m)

3 rounds of:

10 x two arm KB swings

5 x 1 arm KB swings (L/R)

(take 30-60 second rest after completion of 3rd round)

3 rounds of:

10 x KB front Squat (hold kettlebell horns at chest height)

(take 30-60 second rest after completion of 3rd round)

3 rounds of: 

10 x KB Power Clean & Press

(take 30-60 second rest after completion of 3rd round)

Complete for Time:

5 Burpees : 1 KB Press Up (i.e. perform full pressup on kettlebell horns)

4 Burpees : 2 KB Press Up 

3 Burpees : 3 KB Press Up 

2 Burpees : 4 KB Press Up 

1 Burpees : 5 KB Press Up 

(30-60 second rest)

10 Burpees : 2 KB Press Up (i.e. perform full pressup on kettlebell horns)

8 Burpees : 4 KB Press Up 

6 Burpees : 6 KB Press Up 

4 Burpees : 8 KB Press Up 

2 Burpees : 10 KB Press Up 

Then Finish with Max Rep Chin-Ups (underhand grip)

Feel free to substitute with Dumbbells, if you have no kettlebells to hand.

35 Minute Workout

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m

Medium Intensity: 10 mins 

Farmer's Walk (2 KBs)

Push Up Variations

Crocodile Walk

Bear Crawl

Crab Walks

KB Chest Carry

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 KB Snatches

20 Weighted KB Step Ups

20 hang knee raises

20 Air Squats

20 Burpees
 

NB: KB = Kettlebells

This was tough!  A great way to start the week.