The aptly-named Operation 400 workout tests both physical and mental fortitude with its unrelenting protocol

If you’re looking for a workout that will push you to the limit, the aptly named ‘Operation 400 is just that. The premise may sound simple – complete a total of 400 reps across a series of exercises – but the reality is anything but.

The Operation 400 blueprint

  • Your 400 reps should be divided evenly between each exercise (80 each) – but how you get there is up to you.
  • Rest as needed.
  • Below is an example – but choose any five exercises you like, as long as you spread the load across your whole body. 

Workout example

  1. Press-up
  2. Bodyweight squat
  3. Sit-up
  4. Squat thrust
  5. Burpee