300 (2018)
Workout Details
10 Rounds for Time:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Pace the strict pull-ups to maintain form; consider breaking into sets if fatigue sets in.
- 2For dumbbell movements, ensure a steady grip and controlled motion; focus on a smooth transition between lifts to maximize efficiency.
- 3Utilize micro-rests during the GHD sit-ups to maintain quality over quantity; aim for consistent rep cycles.
- 4For the dumbbell movements, prioritize form over speed, especially under fatigue; avoid compromising technique for time.
- 5Plan transitions between exercises; set your dumbbells in an accessible spot and have a designated area for GHD sit-ups.
Safety Considerations
Technical Focus
Monitor pull-up depth and stability during complex dumbbell movements.
Recommended Warm-Up
Warm Up:
- 30 Jumping Jacks(Increase heart rate.)
Mobility:
- 10 Shoulder Dislocates(Using a band or stick.)
- 5 per side Hip Flexor Stretch(Hold each stretch for about 30 seconds.)
- 5 per side Spinal Twists(Focus on rotating the spine.)
Activation:
2 rounds- 10 Air Squats
- 5-10 Push Ups
- 5 holds for 3 seconds Pull-Up Holds(At the top position.)
Scaling Options
Intermediate
Reduce weights to ~20% less than prescribed weights (55/35 lbs).
- 1
strict chest to bar pull ups
Strict Pull-Ups
- 2
dumbbell push presses
Maintain movement pattern.
Weight: 55/35 lbs (/ kg)
- 3
ghd sit ups
Regular Sit-Ups
- 4
dumbbell burpees
Bodyweight Burpees.
Weight: 55/35 lbs (/ kg)
- 5
dumbbell power cleans
Dumbbell High Pull.
Weight: 55/35 lbs (/ kg)
- 6
dumbbell bench presses
Floor Press.
Weight: 55/35 lbs (/ kg)
- 7
dumbbell lunge steps
Bodyweight Lunges.
Weight: 55/35 lbs (/ kg)
- 8
dumbbell front squats
Bodyweight Squats.
Weight: 55/35 lbs (/ kg)
- 9
dumbbell bent over rows
Bent Over Dumbbell Rows.
Weight: 55/35 lbs (/ kg)
- 10
alternating dumbbell snatches
Alternating Dumbbell Swings.
Weight: 55/35 lbs (/ kg)
- 11
dumbbell deadlifts
Dumbbell Deadlift.
Weight: 55/35 lbs (/ kg)
- 12
dumbbell thrusters
Bodyweight Thrusters.
Weight: 55/35 lbs (/ kg)
Scaled
Reduce weights to ~40% less than prescribed weights (40/30 lbs).
- 1
strict chest to bar pull ups
Banded Pull-Ups
- 2
dumbbell push presses
Push Press with lighter weight.
Weight: 40/30 lbs (/ kg)
- 3
ghd sit ups
Sit-Ups.
- 4
dumbbell burpees
Regular Burpees.
Weight: 40/30 lbs (/ kg)
- 5
dumbbell power cleans
Dumbbell High Pull.
Weight: 40/30 lbs (/ kg)
- 6
dumbbell bench presses
Floor Press.
Weight: 40/30 lbs (/ kg)
- 7
dumbbell lunge steps
Bodyweight Lunges.
Weight: 40/30 lbs (/ kg)
- 8
dumbbell front squats
Bodyweight Squats.
Weight: 40/30 lbs (/ kg)
- 9
dumbbell bent over rows
Bent Over Dumbbell Rows.
Weight: 40/30 lbs (/ kg)
- 10
alternating dumbbell snatches
Alternating Dumbbell Swings.
Weight: 40/30 lbs (/ kg)
- 11
dumbbell deadlifts
Dumbbell Deadlift.
Weight: 40/30 lbs (/ kg)
- 12
dumbbell thrusters
Bodyweight Thrusters.
Weight: 40/30 lbs (/ kg)