30:00 min


Workouts where the total number of reps is shared are simple but effective – it can be partner or group workout where you give as much as you can to the group when you have the opportunity. We use it a lot in different form and shapes – it’s an entire genre that can be modified to fit the group and the setting.

– This specific workout called “300” takes around 15-20 minutes and consists of 3×100 push ups (actually 101 – we always do an extra for those who can’t join training).

– First make groups of minimum 3 and maximum 5 people. 3 participants if all 3 are strong, if mixed level have 4 together and if in general a weaker group have 5 participants. This can be solved by having all participants split in two 1 those who can do 10 or more push ups 2 those who can’t – Then mix groups from those two levels.

– Then have all the groups form a big circle where they stand together with their group members. Now one from each group is representing in the middle in a smaller circle doing push-ups on a count that all must follow. When someone struggles they are tapped out by the next from her/his group – if possible without slowing down the count – so the next must be ready in position next to the struggling participant.

– Meanwhile everyone else is doing exercises for the legs: Squats, lunges, calf raises, leg raises on the same count as the push-ups.

– The first 101 are regular narrow push ups.

– The second 101are elbow push ups or skull crushers if you have a low wall or similar.

– The third 101 are wide push ups

– If someone can’t do push ups the do it like a regular in the descending phase but on the knees on the way up.


– Make the groups and take time to explain the counting and how to switch so you don’t waste time during.

– Don’t let a rep count if someone is not doing full range of motion – let them know and re-count – if it’s still bad have them change in the group.


– Better pushing strength

– A lot of extra leg-work.

– Focus on quality

– Everyone gives max effort.


– Self-awareness: awareness of physical strength.

– Empathy: respecting team mates who are on different levels than yourself

– Team-work: working together and supporting each other in the team

Gemme til senere
Gemme til senere

GAME Academy is a free, online, educational platform for Playmakers, other volunteers and all those who want to use street sports to empower young people. It was co-funded by the Erasmus+ Programme of the European Union as a part of the Youth-Led Street Sport For All project.

The European Commission's support for the production of this publication does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein.


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