The endorphin flush of bodyweight workouts that was the 2020 lockdown might feel a long time ago. Perhaps you’ve been back inside a gym since; or maybe you’re just getting back into exercise. Wherever you are on your fitness journey, bodyweight training will give your mind and body the boost it needs in a hyper-convenient format. No kit, no complicated timing protocols and no ascending or descending rep schemes to try and remember.
That’s not to say that it can’t be a genuine challenge to your fitness. This 600-rep test has been programmed by CrossFit top dog Zack George. One of your MH Elite coaching team and the UK’s Fittest Man in 2020, he has tasked you with pushing through 50 reps of six movements for a total of two rounds.
Start a stopwatch and record your overall time. Break up the reps as you need to, but try to keep your rest periods short. It’s better to plan for a five-second break every 10 reps, say, than hitting a big set of 25 and then staring in to space for two minutes as you struggle through the second half. You can repeat this workout every month or so, to check where you’re at with your fitness. Let’s get into it.
The 600-Rep Fitness Test
Two rounds for time of:
1) 50 x V-UPS
Start with your back flat on the floor with legs and arms straight (A). In one movement, contract your core to simultaneously lift your torso and legs, reaching for your toes (B). If you can’t touch them, don’t stress. You can build up to that as you improve
2) 50 x PUSH-UPS
Get into the plank position with your wrists, elbows and shoulders stacked (A). Squeeze your glutes to fire you core and keep your torso and legs nice and solid. With a controlled tempo, flex at the elbow to lower your body until your chest touches the floor (B). Push back up explosively
3) 50 x AIR SQUATS
Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
4) 50 x SIT-UPS
5) 50 x JUMPING LUNGES
Step one foot back and sink into a deep lunge, rear knee lightly touching the floor (A) No explode upwards, switching legs mid-air to land in a lunge position with the opposite leg forward (B) Find a rhythm and keep repping away.
6) 50 x BURPEES
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air and touching your hands behind your head (B)
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