TODAY'S
WORKOUT
Monday motivator - The 300
Mon, 5 October 2026
Approx. 50 mins
Full-body strength endurance, conditioning and core stamina
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Prime the Engine
Duration: 7 minutes.
Complete 2 smooth rounds. Gradually raise the heart rate and prepare the hips, shoulders and trunk for the loaded work ahead. Keep the first round easy.
Main Event — The 300 Chipper
Format: Chipper
Time Cap: 24 minutes
Work through the exercises in order. Break the reps into manageable sets whenever needed. Do not wait for failure before resting.
STANDARD — 30 reps of each exercise = 300 total
Beginner Level - The 200
Complete 20 reps of every exercise for 200 total reps. Use lighter loads, use step-back half burpees, and take your time. The goal is to finish the whole chipper with good movement quality.
Intermediate Level
Complete the standard 300-rep chipper exactly as written. Use repeatable loads and break sets before form begins to fade.
Advanced Level — The 400
Complete 40 reps of every exercise for 400 total reps. Do not increase the load and the rep target at the same time. Keep the movement clean and sustainable.
Bodyweight Metcon — Eight-Minute Aftershock
Time: 8 minutes
Format: AMRAP
Put the kettlebell down and change gear completely. Move quickly with tight transitions, but keep every rep clean and controlled.
Beginner option: work for 5 minutes, step the froggers and plank jacks, and use incline or knee push-ups where needed.
Abs Complex — Core Lockdown
Time: 6 minutes
Format: 40s work / 20s transition × 6 stations
No score and no rush. Keep the trunk braced and make the controlled stations as deliberate as the faster ones.
Cool-Down — Come Off Redline
Duration: 5 minutes
Half-kneeling hip flexor stretch
Focus & Benefits
Builds full-body strength endurance and cardiovascular fitness through high-repetition squatting, hinging, pushing, pulling and dynamic conditioning. The 300-rep chipper develops sustained work capacity, the bodyweight Aftershock changes the pace and raises the heart rate, and Core Lockdown finishes with focused trunk endurance.
Pro Tip: Don't wait until you fail before breaking a set. Sets of 10-10-10 will often get you through 30 faster than smashing the first 20 and then hanging on. The goal is relentless progress, not heroic first sets.
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