Think you have what it takes to complete an ultimate performance-driven workout? Test your level of endurance by attacking this workout full on. Keep rest time to a minimum and knock out as many of the prescribed reps as possible. Let's get started!
Focus on momentum as you perform this exercise.
Some will choose to “kip” or “butterfly” to make the 25 more realistic. It’s rare to see someone bust out 25 strict pull-ups. When you first give it a go, you may find yourself breaking this up into a few sets to make it more manageable, so find out what your limit is before you try this workout and know when you’ll need a rest.
Pull-ups are multi-jointed compound, exercises, thereby requiring you to work more than one muscle group and joint. By recruiting a maximal amount of muscle fibers you can gain mass efficiently. Pull-ups will help define the back, shoulders, chest, and arms.
Pull-ups will help define the back, shoulders, chest, and arms.
While the weight will feel relatively light for the seasoned lifter, you will start to feel the lower back and legs weaken as you cross over the mid-point. Focus on keeping a tight core, engaging the lats with each lift and using a hip hinge as your primary mover. Any breakdown in form will cannibalize performance in later exercises, so stand side-on to a mirror and always ensure your back is flat during the entire movement – don’t risk one poor-form rep.
Focus on keeping a tight core, engaging the lats with each lift and using a hip hinge as your primary mover. Any breakdown in form will cannibalize performance in later exercises, so stand side-on to a mirror and always ensure your back is flat during the entire movement – don’t risk one poor-form rep.
Deadlifts are the perfect all-rounder, building muscle, burning fat and increasing strength and athleticism. It’s a full body workout that improves posture and is one of the few weight room exercises that targets the hamstrings.
To make sure that you keep the strain off your shoulders, focus on keeping your elbows tucked in closer to your body as opposed to flaring out to the side.
Regularly test the number of reps you can do before needing a break, this will give you an indication of when to plan your rest. Some people can do 20 before a break while others are better off doing five sets of 10 reps. Often longer rest breaks can see you finishing faster and stronger.
Push-ups are also a compound exercise, which ensures your arms, shoulders, chest, back, abs and even legs put to work. They’ll build chest strength and give you a strong core.
When you perform this movement correctly, you will find yourself in a rhythm and the 50 reps will move by fast.
Focus on a soft landing on the box so the force is absorbed by your hips. Be careful when you come back down. A jump down will cause the legs to fatigue faster so conserve energy by stepping down. Your explosive strength does taper after 4-6 reps, so be mindful of taking a well-timed break or your shins could suffer.
Box jumps put less stress on joints than landing jumps and, due to their low overall impact, they’ll allow for greater training frequency. The efficiency of the nervous system will be improved thereby improving strength.
This is a glorified leg raise that blasts the abs and the obliques.
While lying on your back with your legs extended out on the floor, raise your legs to the left, down the center, then to the right and again down to the center to complete one full rep. The big secret is keeping your shoulders, neck, and head relaxed or they’ll suck up energy and tire you out.
This intense exercise isn’t for beginners and engages the superficial abdominal muscle, the rectus abdominis, and hip flexors as well as the oblique muscles at the sides of your waist.
Start each rep from the floor and complete 25 reps with each arm.
You will drive the clean with your hips but try to keep the press primarily an upper body movement or you’ll tax your legs too much. This move burns a lot of calories, all the while building total-body power, upper-body muscle, and strength.
As if the first round of pull-ups wasn’t brutal enough, now you have the wonderful opportunity to finish your 300 reps with 25 more! If you kept the first 25 strict you will likely need momentum here through a “kip” or “butterfly”.
Let us know how you did with this workout!
But in the meantime, here's a quick tip on how to boost your endurance so you can keep progressing!
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