The influx of endorphins in bodyweight workouts that was closing in on 2020 may seem like a long time ago. I’ve probably been back in the gym since then; Or maybe you go back to exercising. Wherever you are on your fitness journey, body weight training will give your mind and body the boost it needs in a very relaxing format. There’s no set, no complicated timing protocols and no ascending or descending delegate charts to try and remember.
This does not mean that it cannot be a real challenge to your fitness. This 600-repetition test was programmed by CrossFit’s top dog Zack George. A member of your MH Elite Training Team and Fittest Man in the UK in 2020, tasked you with pushing 50 reps of six moves for a total of two rounds.
Start a stopwatch and record your total time. Split the reps as you need, but try to keep your breaks short. It’s better to plan a five-second break every 10 reps, for example, than to hit a big set of 25 and then stare into space for two minutes while you struggle through the second half. You can repeat this exercise every month or so, to check your fitness. Let’s get into it.
Fitness test 600 reps
Two rounds of time:
1) 50 x V-UPS
Start with your back flat on the floor with your legs and arms straight (a). In one motion, tighten your torso to raise your torso and legs at the same time, reaching for your toes (B). If you can’t touch them, don’t worry. You can build it as you get better
2) 50 x UPS
JIn a plank position with your wrists, elbows and shoulders in place (a). Squeeze your glutes to release your core and keep your torso and legs nice and solid. With a controlled rhythm, bend the elbow to lower your body until your chest touches the floor (B). Exploding backwards
3) 50 x diffusers
standing tall (a), keeping your chest up and your hips back, before bending your knees to drop your thighs so that they are at least parallel to the floor (B). No half reps here, please. Then drive.
4) 50 x SIT-UPS
5) 50 x jump wings
One step back and sinking into a deep lunge, back knee gently touching the floor (a(Not lunge up, alternating legs mid-air to land in a lunge position with the opposite leg forward)B) Find a beat and keep replying.
6) 50 x Burpees
Squat and place both hands on the floor between your feet. Jump your feet back to the top of the push-up and lower your chest to the floor (a). Spread your arms out and jump your feet forward before jumping into the air and touching your hands behind your head (B)
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