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Australia's Trusted Workout

ATW 300

Start your workout with the Australia's Trusted Workout Warm Up.

This adaptation of the 300 workout see’s you doing 6 exercises in 7 working efforts for 300reps. 

You only need to use 3 pieces of equipment.

Choose a weight for the exercises that need weight selection that allows you to complete the working effort unbroken. 


    • 25 x Plank with Jack Kicks
    • 50 x Weight Plate Russian Twists
    • 50 x Battle Rope Star Jumps (alternate option Burpees)
    • 50 x Cable High Pulls
    • 50 x Battle Rope Double Whips (alternate option jump lunges)
    • 50 x Weight Plate Squat with Press 
    • 25 x Plank with Jack Kicks

    (Note: remember the weight you choose for the exercises that require weight selection, then next time you attempt this workout use the same weight) 


    If you want to see if you’re improving with your strength and fitness, do the ATW 300 workout without stopping for time, record your time then keep training for 4weeks and retest yourself to see improvement. 

    End your workout with the Australia's Trusted Workout Cool Down.

    Ensure that you have clearance from your health professional before attempting this workout.
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