FTC 7 WOW 7 SPARTAN - 300 (modified)

Complete 25 Chin Ups, 50 Deadlifts, 50 Push Ups, 50 Box Jumps, 50 Floor Wipers, 50 Clean & Press, 25 Chin Ups in the quickest time. Exercise Rules; Chin Ups; Underhand or overhand grip, each rep from full hang to chin above height of bar held. Females may use a jump chin method only if they follow these guidelines; a step or box may be set up under the chin up bar and adjusted to a height whereby once the female is standing on the box, she must reach up fully to the ceiling with both hands, the bar must be no lower than the crease of the wrist. Adjust the box up or down to get this right. Each rep then starts holding the bar in partial squat with the arms straight, jump and pull, each rep is complete once the chin rises above the bar. A supplementary video may be developed to help with the jump chin rules :) Deadlift; Male 60kg, Female 40kg. From floor to standing completely tall. Bar must be placed back on the floor, not dropped or bounced. Females may use olympics plates if available. Push Ups; Body must maintain perfect alignment head to toe, chest must touch the floor (nothing else), arms must full extend at the top of the movement. Box Jumps; these are soft box jumps, that is you land soft on the box and do not have to fully extend through the hips. SImply jump from the floor to the box, and back off. The heel must land on the box otherwise it is a 'no rep'. Floor Wipers; Males 60kg, Females 30kg (MUST use an olympic bar (cannot use pre-set/fixed barbells), olympic plates encouraged) Legs must remain straight throughout, soft knees (5 deg knee bend max) is allowed, feet must maintain contact with each other. One rep is from feet touching one plate, then the floor mid rep, and finally the other plate. TAKE note; one rep is one way, this is 50 reps total, this is not (as the standard 300 program dictates) 100 (i.e./ 50 each way) Clean & Press (single arm) - use a KB or a DB. Must touch the floor, must rack it in the "clean" position and stand tall in this spot, then press it overhead fully extended above head.