Body weight 500

[sveinis95]

Good :)

[4truthjusticefreedom]

Good job man that's tough to do

[burnts0x]

I use BW500 as my fitness barometer. When things are going well, I finish in about 17-18 mins. But when I've been bad, I'm in 21-minute territory, and the last set of chin-ups leaves my arms burning and shredded. I'm going to take your challenge and post the results here, good or bad!

[jayske1212]

Good job, how much do you weigh 70kg? I take it now you can do the pull ups in one set?

Regards, UK

[Fletcherdfj]

tubeviews [dot net] finally, a way for your video to be seen.

THIS WORKS! Its amazing.. THANK YOU SO MUCH DUDE!!!!!!

[killertye]

Well done pal, looks really tough. Not for wimps!

[shotokankaratedude89]

is this somthing that you can use for martial arts?

[killyou45]

Of course!

[sigepcane]

My first time it took me over 30 minutes and I was completely exhausted. I tried it again a week later and broke it down into 5 circuits, dividing the number of reps per exercise by 5 (10 prisoner squats, 10 pushups, etc.) resting 1-2 minutes between each circuit.  I found that way to be just as good a workout as the regular Bodyweight 500.

[sexart204]

i did it in 7 mins 23 seconds

[Kohnkmeister]

After looking at your video I got so inspired...I had to try it out! My first time was 18.09 min...what is your best time?

[DrGeoffs]

Congratulations...mine was 22 something 22:17 i think, but now i have a goal to beat you. Can't really believe that it took this long for somebody to take on the challenge and upload it.

You guys are scandinavians right?

Ég á heima á Íslandi (iceland)

[DrGeoffs]

22.03 was best time....

[Kohnkmeister]

Thx...yes I'm from Sweden, bodyweight 500 is a very inspiring workout..my buddy´s best time is 21.09...He has also done 359reps in 32 consecutive Tabata intervals. Nice to compete with you. Cheers!!

[whatjamaican]

rock on brother!!

talk about motivation

[SNEVARRM]

thats some good S@#t there brada... keep up the hard work. hopefully i can pull this off one day...lol

[govaneaq]

well done

[Gubernatrix]

Good stuff, got here from a link on Craig Ballantyne's blog.

I just made up my own "300" workout the other day which I posted on my blog. Would like to give this a go too!

(ahem, nice abs!)

[DrGeoffs]

How do i find your "300" workout vid?

Would love to see it.

[steepler812]

Tough workout! Is this a workout that you can perform regularly or is it more of a 'test' workout? Also, what is the importance of completing it within a certain timeframe?

Thanks for posting!

[DrGeoffs]

You could perform the BW500 every 2 to 4 weeks i suppose.

Its basically a test...against yourself, therefore the timeframe.

Best person to ask is Craig Ballantyne. Its his workout. He can be contacted at turbulence training dot com.

[rjpowell]

great work, hard to get passed those short shorts though.

[DrGeoffs]

haha....yeah i know they are super short. Longer ones next time!

[DrGeoffs]

I thank you all for your comments including you newminkey. I welcome any critical comments.

I will be attempting Craig Ballantynes BW 500 again this weekend, and this time i will perform exactly as prescribed.

[DrGeoffs]

Lots of info on air squats can be found at crossfit dot com. Choose exercise and demo's on the left of the home page.

Click "Air Squat Demo w/explanations..."

[DrGeoffs]

Squats can be performed at speed with no danger to ligaments when done correctly.

An airsquat at speed can generate up to 1/2 horse power per rep.

I am a power athlete therefore i do my airsquats at speed, plus this is a timed work out.

I do a lot of research on this newminkey. I am a fitness professional.

Slow is good too, but not always better.

Its the same with pull ups. Strict pull ups for strength compared to "kipping" pull ups for power.

[DrGeoffs]

True about the sit ups. I should be using a ab-mat. I don't have one.  SB jack knifes were prescribed.

[newminkey]

Great workout - great quality chins. Not sure about the ab crunches, not necessary to come so high up, strains lower back. Best way to do abs is slow with squeeze and pause at top, dont come up so high. Same with squats, slow is better, fast puts strain on knee ligaments and not good for knee joint. Great workout though.

[butterflyblade]

Kudos! Makes me wanna go train.

[sexysmartsassy]

UNbelievable!!

Amazing work, buddy. Lookin' good :)

[DrGeoffs]

Thanks :)

[koenvanleemput]

I'm definitely not there yet ... great work... very inspiring

[mpho3]

niiiiiiiiice!