Firefighter 300 Challenge Workout

300 Rep Challenge for the Firehouse

This is a great 300 challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting….

All you need for this challenge workout is a stability ball and a weight.  The object of the workout is to complete 50 reps of each exercise (300 total) as quickly as possible.  There is a catch of course, each rep has to be performed in a controlled manner and bad reps don’t count.   Safety first, form is your biggest focus.

You can do the reps in any order and even mix and match if needed as long as you do 50 of each.  Personally I like to choose two exercises and alternate between them until the reps are completed.  As a guideline choose a weight that is around 25% your body weight.  For example if you weigh around 180 pounds use a 45 pound weight.   Don’t forget to record your total workout time.  Enjoy!
Perform this warm-up before timing the workout.  Perform 10 reps of each warm-up for 2 circuits.
Click the Video below for an overview of the workout
Warm-up Exercises (perform 2 circuits)
Chops (10 reps)
Prisoner Squat (10 reps)
Step forward toe touch (5 reps each)
Spidermans (5 reps each)
Step back reach and twist (5 reps each)
Squat to press (50 reps)
One arm rows (25 reps each, 50 total)
Sumo Bicep Curls (50 reps)
Tricep Skulls (50 reps)
V-ups (50 reps)
Hands on Ball Push-ups (50 reps)
To add to the challenge:  Run 1 mile or bike 3 as fast as possible or add some fire-ground movement intervals (interval overhauls).  Click here for some good options.
Don’t forget to record your total workout time (try to improve on this time each workout).
Need a new workout Program?
Check out the 3 new workout programs available from Fire Rescue Fitness.  There is a program for every level of fitness, guaranteed to take you to the next level. 

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