300

Frank was clamoring for the famous 300 workout from Gym Jones, so we did a modified version, making do with what we have in the kung fu school.

25 Pullups
50 Heavybag Deadlifts (approx 50lb)
50 Pushups
50 Box Jumps (approx 36” stump)
50 Med Ball Slams
50 DB Clean and Press (45lb)
25 Pullups

Total time: 16:15. I started after Frank finished his pullups (we only have one bar) and ended up having to wait for Frank to finish on his last set of pullups at the end, so I could have finished a bit faster (around 15 min).

We had to substitute barbell deadlifts with the bag lifts, which I think was just as hard as the heavier barbell option because the bags were awkward, hard to grip, and not well balanced. We also touched the floor between each rep, so the range of motion was greater. We didn’t have any good platforms for box jumps, so I used an old tree stump in the backyard that was way higher than necessary. Med ball slams replaced floor wipers and I stupidly went heavier than rxed on the DB C&P. All in all a tough workout - the hardest part was definitely the last set of pullups. I got the first set of pullups unbroken, but the last was busted to hell (10, 6, 4, 2, 2, 1).