Picture: Clap Push-Up

Start in push-up position - lower body to floor and immediately push body up as fast (and as high) as possible.

As the hands and feet leave the ground clap hands together and fall back smoothly to the original position.

Video: Burpee Press Up (Exercise)

Workout: Strength Endurance Tests

Performs as many repetitions as possible of the following exercises without pausing.  For example if you can perform 27 Push-Ups but have to stop even momentarily at 28 then use 27 as your total.

Make a note of the total and test yourself on a regular basis say every couple of months to monitor progress and to use as a motivational tool.  

Rest for 1-2 minutes between each exercise.

Pull-Ups

Push-Ups

Sit-Ups

Shoulder Presses (10kg olympic bar for women, 20kg olympic bar for men)

Air Squats

Tricep Dips

Back Extensions

Squat (hold in low squat position and total in seconds)

Plank (in seconds)

Burpees

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