Workout: 1000 Double-Unders For Time

Workout:

1000 Double-Unders For Time (or substitute with 3000 Single-Unders)

Note:

Please scale all Fitness Explorer workouts and playouts 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

Workout: 150 Double Unders to Finish

Warmup: 

• 30 Press-Ups
• 30 Air Squats
• 30 Back Extensions 

Workout: 

• Deadlifts: 5 sets of 3 Reps (at 85% of your 1 Rep Max)
• Take a 3 minute rest between each set, to ensure recovery.

Finisher: 

• 150 Double Unders

Workout: Row, Row, Row

Warmup:

• Fitness Explorer Warmup

Workout:  (perform the below circuit as quickly as possible)

• 1000m row or 800m run or 5 minutes of Double Unders
• 10 Jump Pull-Ups
• 10 metre Crocodile Walks
• 10 Burpee Push-Ups (1 Push-Up per burpee)

• 800m row or 600m run or 4 minutes of Double Unders
• 8 Jump Pull-Ups
• 8 metre Crocodile Walks
• 8 Burpee Push-Ups (2 Push-Ups per burpee)

• 600m row or 400m sprint or 3 minutes of Double Unders
• 6 Jump Pull-Ups
• 6 metre Crocodile Walks
• 6 Burpee Push-Ups (3 Push-Ups per burpee)

• 400m row or 200m sprint or 2 minutes of Double Unders
• 4 Jump Pull-Ups
• 4 metre Crocodile Walks
• 4 Burpee Push-Ups (4 Push-Ups per burpee)

• 200m row or 100m sprint or 1 minute of Double Unders
• 2 Jump Pull-Ups
• 2 metre Crocodile Walks
• 2 Burpee Push-Ups (5 Push-Ups per burpee)

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