Workout: Climb, Jump, Crawl, Walk & Sprint!

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Bodyweight Rows
• 10 Walking Lunges

Workout:

• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• Cliff Hangers
• 40 metres Bear Crawl 
• 40 metres Crab Walk
• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• 20 rounds of Long Jumps (standing or one step start) 
• 40 metre Walking Lunge (with 25kg Olympic Plate overhead)

Finisher:

• 20 metre, 20 metre, then 40 metre Drivers

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Video: Primal Walking Lunges (concrete block overhead)

Workout: 300 (Queen Gorgo's Challenge) - for Women

I've received a few comments about posting an alternative 300 workout for women.

Here is one I've created specifically for women called "Queen Gorgo's Challenge".  Gorgo was the Queen of Sparta at the time of the Battle of Thermopylae.

Warmup:

10 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

5 Pull-Ups 

Workout:*

30 Jump Pull-Ups

60 Sit-Ups

30 Box Jumps (18-20 inch box)

60 Shoulder Presses (10kg Barbell)

30 Walking Lunges (using 10kg plate, with arms fully extended overhead) 

30 Dips

30 Floor Wipers (with 10kg plate overhead)

30 Burpees (with 1 Push-Up between each rep)

--

i.e. 300 Reps in total.

Finisher:

100 Air Squats (as quickly as possible) 

• feet shoulder width apart, 
• depth below parallel on the squat, 
• heels stay on the ground, 
• maintain a neutral spine, i.e. not a rounded back 

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

Please post workout time to comments.

"This will not be over quickly. You will not enjoy this!" - Queen Gorgo

Workout: 300 (Bodyweight)

Workout:

50 Push-Ups

50 Air Squats

50 Pull-Ups

50 Walking Lunges

50 Tricep Dips

50 Supermans (or back extensions)

300 Reps in total.

Complete for time, only counting good quality reps.