Try This !

Have you ever heard of the "300" Workout ? How about the "BW 500" Workout ?
I'll start with the "Newer" Workout first...

Which would be the BW 500. Created by Craig Ballantyne:

Author of Turbulance Training

What is the BW 500 ? BW Stands for Body Weight..

For the Bodyweight 500 all you'll need is a stability ball and bar to do pullups and inverted rows on.

The Bodyweight 500 (Can you beat 27 minutes?)

50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)

This is quite the test.. Especially if your aiming at beating 27 minutes. Obviously the challenging workout above isn't something you'd want to do everyday.. This is something you could test yourself with maybe once a month, at best.. Shooting for a faster time, better technique, etc..

Send me your best time and I'll post them up..

When our spring club starts up in March, this will definitely be scheduled each month for 3 full months of testing. I'll "revise" the workout slightly for the younger guys, but it will still be just as difficult for them.

The above workout is one of many listed in Craig's Turbulance Training Manual. His new BW 500 Four Week Program is perfect for wrestler's or any other high enduranced athlete. The collection of workouts in the program are straight up Turbulence Training - intense combinations of awesome full body moves, prisoner squats, dumbbell bench press, pullups, with some moves that are newer, like dumbbell swings and renegade rows....

The Bodyweight 500 however, is a fitness test. Something completely different, yet it's a lot of fun... A perfect challenge when you want to mix it up and push your muscles into overtime.

If your looking for good workouts to mix things up.. You came to the right place.. Check back for a few different versions of the "300" Workout..

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Train Hard, Expect To Win !!

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TR