300 Workouts From start to finish #1 1 2 3 4 5 6 7
25 x 50 x 50 x 50 x 50 x 50 x 25 x * 90
BB Push up/Clean Dips (spin bikes) DB Clean press straddle jumps lying pull ups BB Squats* BB Push up/Clean degree squats
#2 1 2 3 4 5 6 7
standard internet 300 workout 25 x Chin ups 50 x Dead lifts 50 x push ups 50 x bench jumps 50 x Floor wipers 50 DB clean / press 25 x Chin ups
#3 1 2 3 4 5 6 7
25x 50x 50x 50x 50x 50x 25x
#4 1 2 3 4 5 6 7
25 Med ball pick up & press 50 BB cleans 50x Squat /thrusts 50x Squat press 50x DB snatch 50x Hanging knee raise 25 Med ball pick up & press
Note:
Burpees / push up / press straddle jumps lying pulls ups bench press Step up on bench dips Burpees / push up / press
Time
40kg BB 17.5kg DB
60kg BB 40kg BB
60KG incl. Bar
60KG incl. Bar 17.5KG DB
10KG Dumbells
75% bodyweight 15KG Dumbells 10KG Dumbells
10KG leather Med ball 60KG 15KG DB (Bum to Bench) 17.5KG
Perform the routine as fast as possible, these workouts are advanced Medical screening is recommended prior to intense exercise, if unnacustomed