Fit Tests 300-operator Ugly 3p3i3q

THE "ORIGINAL" 300 WORKOUT       

Pullups - 25 reps Barbell Deadlift with 135 lbs. - 50 reps Pushups - 50 reps 24-inch Box Jumps - 50 reps Floor Wipers - 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps Pullups - 25 reps

THE INTERMEDIATE 300 WORKOUT       

Pullups - 25 reps Dumbbell Deadlift - 50 reps Pushups - 50 reps Body-Weight Squat Jumps - 50 reps V-Ups - 50 reps Dumbbell Push Press - 50 reps Pullups - 25 reps

THE BEGINNER 300 WORKOUT       

Body-Weight Rows - 15 reps Body-Weight Squats - 25 reps Pushups - 15 reps Jumping Jacks - 50 reps Mountain Climbers - 20 reps Close-Grip Pushups - 10 reps Body-Weight Rows - 15 reps

Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

The 300 Workout Sequel Kettlebell Mountain The exercises are: Kettlebell Swing Goblet Squat Push-Up Climb the mountain, then descend using this rep ladder: 5-10-15-20-15-10-5 With a 20kg kettlebell, do five reps each of swings, goblet squats and pushups. Next do 10 reps, and so on. Max-Reps Push Press Load a barbell to 75 pounds. Set a timer to go off every 30 seconds for 7.5 minutes. Do max reps of a front squat-push press, repping out for 30 seconds, then resting 30 seconds. Don't set the bar down the entire time. Upper-Body Finale Grab a pair of dombbells between 25-35 pounds. Perform 10 reps each of the upright row, curl, and bentover row. Then get on a flat bench and do bench-press reps to failure with the bar and 40 pounds of chain. Perform the finale three times.

Operator Ugly Perform each event in the order listed and score yourself based on the parameters outlined here. Warm-Up (recommended, not mandatory) 4 Rounds: Goblet Squat x 10 (12 kg) Push-Up x 8 Sit-Up x 10 EVENT 1: BENCH PRESS, MAX REPS Men: 185 pounds | Women: 95 pounds perform a warm-up set of 10 reps at 135 pounds and another of five reps at 165. For women, do 10 reps at 45 pounds, then five at 65. Then hit your prescribed weight for as many reps as possible. “Any rest is done with the barbell at full extension The barbell must touch the athlete's chest for each rep, and finish with the elbows locked out. Feet must remain on the floor, and the athlete's butt cannot lose with the bench.” TOTAL: _________

EVENT 2: FRONT SQUAT, MAX REPS Men 185 pounds | Women: 115 pounds This event calls for a similar warm-up protocol. Men should do 135 pound for 10 reps, then 165 for five reps before going for max reps at 185. Women should warm-up with 65 and 85 pounds. “Again, only rest in the standing, The athlete must lower the barbell until his thighs are at parallel or below. If you have a medicine ball, place it below the athlete, and have him or her touch the ball with is butt for the bottom position. The top of the range of motion is standing with the hips locked out at full extension.” TOTAL: __________

EVENT 3: DEADLIFT, MAX REPS IN 60 SECONDS Men: 225 pounds | Women: 135 pounds Male athletes should warm-up with 10 reps at 135, then five at 185. Women should do 10 reps at 65, then five at 95 pounds. “There is no bouncing allowed on these The athlete may rest by setting the barbell on the floor and standing up without it.” TOTAL: __________

EVENT 4: SPRINTS, 4 x 25 METERS FOR 60 SECONDS In this round, you’ll bust out sprints between two cones, spaced 25 meters apart, for 60 seconds straight. Each time you touch a cone it counts as one rep. So each trip out and back is essentially two reps. Impartial reps as time expires do not count toward your total. Rest 60 seconds between bouts. “This tests anaerobic endurance and the athlete's ability to recover metabolically. I chose sprints as the mode to test anaerobic endurance and recovery over other means because I feel sprinting is a key fitness attribute for military athletes. Plus, no special equipment is needed for this test.” TOTAL: ___________

EVENT 5: PULL-UPS “These are dead hang and strict, chin above bar pull-ups No kipping, no chicken necking, no BS. The athlete can rest while hanging on the bar in the bottom position. There is no set warm up for this test. The athlete may do a couple warm up pull-ups if he likes.” TOTAL: __________

EVENT 6: SANDBAG GET-UP, MAX REPS IN 10 MINUTES Men: 80 pounds | Women: 60 pounds “Start standing with the sandbag on one shoulder. Lay all the way down, then get up any way you want. The finish is a full standing position, knees and hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he or she wishes.” You will wish. TOTAL: __________

EVENT 7: 3-MILE RUN WITH 25-POUND VEST UNDER 30 MINUTES For this event, you’ll likely be as warm as you need to be. Just start within 10 minutes of finishing the sandbag get-ups. It is a or fail event with a 30-minute limit. / FAIL (CIRCLE ONE)

SCORING EVENT 1: TOTAL x 1 EVENT 2: TOTAL x 1 EVENT 3: TOTAL x 1 EVENT 4: TOTAL x 1 EVENT 5: TOTAL x 1 EVENT 6: TOTAL / 2 EVENT 7: OR FAIL

STANDARDS Minimum ing score is 100 and finishing the run within 30 minutes.

Male athletes 160 pounds or less Fair 110-114 Good 115-125 Great 125+ Male athletes 161-199 pounds Fair 125-139 Good 140-150 Great 150+

Male athletes 200 pounds or more Fair 145-159 Good 160-169 Great 170+

Female athletes 125 pounds or less 110 is the standard Female athletes 126-150 pounds 130 is the standard For female athletes 151 pounds or more 150 is the standard