The 300
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
24/20 inch box
↳ 135/95 lbs (61/43 kg)
↳ 36/27 lbs (16/12 kg)
1/.75 Pood
Coaching Tips
Strategy
- 1Pace the Pull-Ups early to avoid fatigue; try to keep sets in 5-10 rep ranges for optimal output.
- 2Break up the deadlifts into smaller sets if necessary to maintain form throughout; try 10-15 rep sets with short rests.
- 3For Push-Ups, keep a steady tempo; if fatigue sets in, drop to your knees to maintain consistency instead of breaking form.
- 4Box Jumps should be smooth; if you find yourself slowing down, consider stepping up instead of jumping as fatigue grows.
- 5Maintain a tight core during Floor Wipers to protect the lower back and improve efficiency.
- 6For Kettlebell Clean-and-Presses, ensure a strong hip drive on the clean to maintain energy across the reps.
Safety Considerations
Technical Focus
Ensure proper form on all movements to avoid injury, especially during deadlifts and overhead presses.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Jump Rope - 2-3 min(Choose a pace that elevates your heart rate gently.)
Mobility:
- 10 Shoulder Dislocates(Use a PVC or band.)
- 10 each side Hip Openers(Focus on dynamic movements.)
- 10 Cat-Cow Stretch(Warm up the spine.)
Activation:
2 rounds- 5 Pull-Up Negatives(Focus on slow and controlled descents.)
- 10 Kettlebell Deadlift(Use a light kettlebell to brace the form.)
- 30 sec hold Push-Up Holds(Focus on maintaining correct position.)
Scaling Options
Intermediate
Reduce weight and/or modify some movements for appropriate skill level.
- 1
pull ups
Banded Pull-Ups
- 2
deadlifts
Reduce weight by ~20%.
Weight: 110/75 lbs (/ kg)
- 3
push ups
Knee Push-Ups
- 4
box jumps
Lower height for box jumps.
- 5
floor wipers
Reduce weight by ~20%.
Weight: 110/75 lbs (/ kg)
- 6
kettlebell clean and presses
Reduce kettlebell weight.
Weight: 30/20 lbs (/ kg)
Scaled
Considerable modifications for all movements and reduced reps.
- 1
pull ups
Ring Rows
- 2
deadlifts
Reduce weight by ~40%.
Weight: 80/60 lbs (/ kg)
- 3
push ups
Wall Push-Ups
- 4
box jumps
Box Step-Ups
- 5
floor wipers
Leg Raises on the ground.
- 6
kettlebell clean and presses
Use a light dumbbell or kettlebell.
Weight: 20/15 lbs (/ kg)