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This is a HIT session through and through. Once you start the timer go hell for leather until all 1020 reps have been completed.
Yes it hurts. Yes your muscles will feel like they're about to explode. But by god will you feel awesome afterwards. Promise!
Total weight lifted = 25,400kg
Total reps = 1020
Time to beat = 16 minutes & 9 seconds
Ok, so you've lifted 25 tons. Big deal. Come back to me when you've lifted 50 tons.
Total reps = 1490
Total weight lifted = 50,880kg
Time to beat = 50 minutes & 26 seconds
1) Up and down once: 3200m. Time to beat: 16.38 (a very good time would be anywhere under 20mins; good 25/20mins; acceptable 35/30mins; over 35mins poor)
2) Up and down twice: 6400m. Time to beat: 34.11 (a very good time would be anywhere under 40mins; good 50/40mins; acceptable 1hr/50mins; over 1hr poor)
3) Up and down thrice including an additional 400m @ 0% tagged on to the end (rounding the overall distance off at 10,000m): 55.09 (a very good time would be anywhere under 1hr; good 1,10/1hr; acceptable 1,30/1,10; over 1,30 poor)
The Exercises
1: Kettlebell swings (24kg) – 10 repetitions
2: Kettlebell single arm press (24kg) – 10 repetitions on the right arm
3: Kettlebell single arm press (24kg) – 10 repetitions on the left arm
4: Kettlebell squats (24kg) – 10 repetitions
5: Kettlebell pulls (24kg) – 10 repetitions
6: Wide arm press-ups – 10 repetitions
7: Burpees with a 10k medicine ball – 10 repetitions
8: Punches with resistance band (25kg resistance) – 10 punches on each arm
9: Kettlebell cleans (24kg) – 5 on the right arm 5 on the left
10: 100m Row blast – (I tried to maintain a pace of 1:40/500)
Total repetitions: 1000
Total distance covered: 1000 metres
Time to beat: 28:08