Leg Explosion - Circuit

Updated: Aug 15, 2020

a man with super muscly quadriceps

The Leg Explosion is a spicy little number that will test not only your muscular endurance and cardiovascular capacity, but also your grit and determination.

Don't be deceived by the simplicity of this circuit for what it lacks in complexity it more than makes up in difficulty.


Circuit - Leg Explosion
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Total reps = 454

Total distance at speed = 7k

Total weight lifted = 8,456kg

(Time to beat = 30 minutes & 49 seconds)


Not satisfied yet? Well I've got more for you!

Death March

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)

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

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