This High-intensity, Whole-body Circuit Will Push You to the Limit!

25,000m of Running, Cycling & Rowing - 450 Repetitions - 10,800kg Lifted. Are you up to the challenge?

This circuit will pose an arduous physical challenge for the fittest of specimens. And if you’re not prepared to suffer for the best part of two hours then you might want to pass this one up; perhaps instead go find one of those fashionable 'fitness' sites where a couple of biceps curls and an Insta click constitutes as a training session.


Ok, derision and sarcasm aside, this is a serious session that will test every aspect of your physicality. To complete the circuit in under two hours you’ll not only need to display superior strength and muscular endurance but also some serious cardio.


How it works

After you’ve thoroughly warmed up, start the timer and complete all the exercises featured in the circuit as fast as you possible can. It matters not a jot in which order you complete the exercises, nor does it matter if you split the distances and reps up. All that matters is that you don’t skip reps of skimp on distances.


When I completed this circuit I was competing against a couple of physically capable friends. Because ego and kudos points were up for grabs – for he or she who emerged victorious – I pushed myself far harder than I would have had I’ve attempted the circuit on my tod. Whilst warming up I devised a simple strategy; which was: complete all of the cardiovascular exercises in one hit and break the kettlebell reps into multiple sets, interchanging between exercise instead of resting.


My opponents – I’m pleased to report – made the mistake of splitting down the cardio distances. On completion of each smaller distance they would hop off the machine and proceed to perform a resistance exercise. Though this makes the larger distances – like the 10,000m row – more psychologically manageable, it also comes with a transition time cost. Also, it kills rhythm.


Anyway, I just thought I’d include that digression so as to provide the reader with a couple of ideas of how to approach this monumental circuit. Good luck!


Key points

  • Ensure to warm-up thoroughly

  • Complete the 9 exercises featured in the circuit

  • It is entirely up to the physical combatant how and in what order the exercises are tackled


Equipment

  • Ergo rower

  • Running machine

  • Stationary bike

  • Kettlebell

  • Dumbbells

  • Step-up box

  • Plyometrics box


Warm-up

2000m row


Circuit

1: 10k Cycle (resistance 12) (19:46 (85 to 90 RPM))
2: 10,000m row (39:58 (2:00/500 average))
3: 100 Kettlebell squats (40kg)
4: 100 Step-ups (2 x 14kg dumbbells) (50 each leg)
5: 5k run (19:37 (16.5kph average))
6: 100 Vertical lift (2 x 14kg dumbbells)
7: 100 Kettlebell swings (40kg)
8: 150 metres Farmer’s Walk (2 x 40kg dumbbells)
9: 50 Box Jumps (2.5-foot box)


Total distance at speed = 25,000m

Total KG lifted = 10,800

Total reps = 450

Time to beat = 1 hour & 37 seconds

(Let me know what time you achieved: info@hungry4fitness.co.uk)

General advice/rules

  • Your foot must be fully planted on the step-up box

  • When swinging the kettlebell ensure to clear your waistline with each swing


(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest is a former Royal Marines Commando, professional personal trainer, lecturer, boxing and Thai boxing enthusiast.