3 Minutes Maximum Effort - Circuit

Updated: Aug 15


This circuit is a constant battle against the clock. For 90 ticks and 90 tocks you must perform as many reps and cover as many metres as physically possible.


6 - circuit (3 Minutes Maximum Effort)
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Total distance at speed = 3.65k

Total reps = 1015



Up for some more?


25 Ton Challenge

Total weight lifted = 25,400kg

Total reps = 1020

Time to beat = 16 minutes & 9 seconds



50 Ton Challenge

Total reps = 1490

Total weight lifted = 50,880kg

Time to beat = 50 minutes & 26 seconds



1000rep Circuit


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