Momentum 300 Challenge

Welcome to the Momentum 300 Challenge.

1 Kettlebell, 7 exercises, 300 reps in the quickest time you can manage.

It should take you somewhere between 10 and 16 mins to complete, but don’t let the short time fool you. This is HARD. Done properly and to the best of your ability this will have you blowing by the end.

The 300 challenge can be used in a number of ways.

1. As a finisher to your workout.
2. As a ‘Warm up’ to get you in the mood for your workout.
3. As a monthly test to help you see the progression you are making in your training.
4. As a quick workout when you are short on time.
5. Just as something horrible to do to pass the time.

Probably the best use is as a monthly test. This will enable you to challenge yourself regularly and really push your limits. The results are simple to interpret. If you beat your previous time, you know you are getting fitter.

Below you will find a table of the current leaders for both men and women at Momentum Kettlebells along with the kettlebell weights used in the challenge. There is also a table for Tanya an Tom's current times. Pick out your kettlebell weight and gender and see if you can beat the time.

There is no physical prize for this challenge, the prize is simply the honour of knowing how awesome you are to have challenged yourself.

Let me know how you get on.

Well done if you do it, you should be proud of yourself. This is a tough challenge.

Man up, cup-cake for those who are too scared!

There are some rules to the challenge. Please see the bottom of the page to read about them to ensure you don’t cheat yourself!

Momentum

300 Challenge

• 25 Hip Thrusts

• 10 Burpees

• 50 Snatches (25 each arm)

• 10 Burpees

• 25 Push Ups

• 10 Burpees

• 50 Swings (25 each arm)

• 10 Burpees

• 50 Clean and Push Press/Jerk

(25 each arm)

• 10 Burpees

• 50 Mountain Climbers

(25 each leg)

Mens Best Times so far:

Ladies Best Times so far:

Peoples Personal Bests:

Tanya and Tom's Best Times

Rules:

1. You can change hands as many times as you like, but each set of exercises should be completed before moving onto the next.
2. If you need to put the kettlebell down at any point, you are welcome too, but the clock is still ticking! The clock starts with your first hip thrust and is only stopped with the last mountain climber.
3. Hip thrusts – feet and legs must be fully extended towards the ceiling on every rep, and then out in front of you. In otherwords your legs should be completely straight twice in every rep. It should only be your shoulders in contact with the ground at the top of each rep.
4. Burpees – These are jumping burpees. Make sure you leave the ground on each rep. You should be in a full crouch (heels to bum) before the jump and also before the leg extension in the prone position.
5. Snatches - should come to a full stop for a moment or 2 at the top of each rep. Arm straight and vertical, bicep by your ear. This is called fixation.
6. Pushups – Arms straight at the top and ‘chest to floor’ at the bottom.
7. Swings – need to be stomach height, every rep.
8. Clean – Hold the rack position with straight legs for a moment or 2 before extending above your head. This again is called fixation.
9. Push press/Jerk – You can get the kettlebell above your head anyway you like from the rack position as long as you clean it each rep. I would suggest that if you are strict pressing the bell for each rep then you need a heavier kettlebell. Remember (as in the snatch and clean) to hold the kettlebell still at full extension for a moment or 2. Fixation!
10. Mountain climbers – 1 leg should be fully extended behind you and one leg fully bent (knee to elbow) on each rep. The foot of the bent leg doesn't need to touch the floor, although the leg does have to be fully bent.