Workout: 300

 Spartan Workout: (developed by Mark Twight of Gym Jones)

25 x Pull-up  (any grip)
50 x Deadlift @ 60kg 
50 x Push-up  
50 x Box Jump  (24 inch box)
50 x Floor Wiper @ 60kg 
50 x KB Clean and Press @ 16kg (KB to touch floor between reps)
25 x Pull-up (any grip)

= a total of 300 reps.  

An oldie but a goodie!

KB = Kettlebell (substitute with 20kg Dumbbell)

Note:

Please scale all workouts 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

--

Darryl Edwards

Video: Gym Jones : "JonesTown Sprint"

Gym Jones - 'JonesTown Sprint'

20 Push Press @ 30kg/65lb

20 Burpee Pull-up

10 Push Press @ 30kg/65lb

10 Burpee Pull-up

Edit of Mark Twight: Gym Jones

"Start the (quick) journey with 20x Push Press, dip the hips and knees slightly, drive the bar overhead to full extension.  Once finished rack the bar and set up under the Pull-up bar to do 20x Burpee Pull-ups (execute a Burpee but instead of the normal finish jump through as much of a Pull-up as possible then finish it with the whole head above the bar), after the final Pull-up drop off the bar, grab the barbell and do 10x Push Press, etc.

Record the look of surprise on each player's face when they start the second set of Push Presses, it's fun."

Workout: Gym Jones (Seminar Day 2)

 Workout: Gym Jones Intermediate Seminar - Day 2

Photo: Mark Twight - Gym Jones

Warmup:

Technical Practice : Push Press, Split Jerk, Push Jerk.

Workout: AM

Gym Jones: "JonesTown Sprint"

20 Push-Press - 30kg(65lb)

20 Burpee-Pull Ups

10 Push-Press - 30kg(65lb)

10 Burpee-Pull Ups

Times:
 

Cody = 4:29 

Chris = 4:40 

Josh = 2:59 

Carolyn = 6:46 (@ 2 x 25# DB) 

Burkey = 4:10 

Paul = 5:47 

Joe = 4:44 

John = 4:25 

Milos = 3:15 

Ramy = 3:18 

Ian = 3:37 

Jeff = 2:38 

Darryl = 2:43 

Jenny = 4:54 (@ 2 x 25# DB)

Things to Note:
 

There's much less oxygen in Salt Lake City, than in London;

I managed to beat Bobby Maximus' best time of 2:57.

Cool Down

---

Workout: PM

45 sec at each of the following stations, 15sec rest: 

AirDyne (aka Satan's Bike) 

FLR on Rings (plank with feet on box and hands on gymnastics rings) 

Whip Smash (whipping a large rope continuously using a two handed grip)

OH Hold (holding a slosh pipe or barbell overhead)

KB Swing (2 hand KB swing)

Dead Hang (hanging from a Pull-Up Bar)

Ball Slam (slamming a ball from over head to the ground into a low squat position)

Wall Sit (hold a squat against the wall)

Then Repeat!

Then: 

One minute "All-out" AirDyne 

Things to note:   

• I hated the AirDyne, I want an AirDyne;
• I need to make a slosh pipe;
• Being told half way through the first round, that we have to repeat the circuit.  Not funny!

Video of the "JonesTown Sprint" to follow.

60 Second Interview: Rob 'Maximus' MacDonald (GymJones)

 60 Second Interview: Rob 'Maximus' MacDonald (Gym Jones)

Who are you?

Rob MacDonald (Maximus).  A person who has been fortunate enough to turn something they love into a career. 

What is fitness to you?

Fitness is not only the ability to do a task.  But also much more than this - it is about discipline, a way of life, almost a religion.

What are your goals?

To inspire and spread what we do to as many people as possible.

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

A lack of accountability.  It is ok to be unfit.  This is the key reason why so many people are overweight and suffer from poor health.  I mean you can even get a flat elevator (travelator) at the airport - because walking on a flat ground requires too much effort.

What is your favourite meal?
 

A medium-rare, rib-eye steak with mozzarella cheese, spinach, tomato and balsamic vinegar, olive oil dressing.

What is your favourite exercise/activity?
 

Playing with my child.  I learn more about human movement through him than anything else.

Blog/Website: 

www.gymjones.com

www.ultimatemaximus.com