Workout Description

Why This Workout Is Hard

High total volume (300 reps) with moderate barbell loading, two pull-up sets, and significant midline demand makes this a sustained grind. No elite skills, but grip, posterior chain, and shoulder stamina are heavily taxed. Most athletes finish between 20–35 minutes, requiring careful pacing and partitioning without long rest, placing it squarely in the Hard category.

Benchmark Times for The 300

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 24:00-28:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep volume across multiple movements taxes local muscular endurance in grip, posterior chain, shoulders, and core with minimal opportunities for full rest.
• Endurance (6/10): Sustained effort across 20–35 minutes challenges aerobic capacity without pure monostructural work. Athletes maintain steady breathing while moving through stations with limited recovery.
• Power (5/10): Box jumps and KB clean-and-presses demand repeat explosive efforts, but the workout rewards sustainable output more than peak power expression.
• Strength (5/10): Loads are moderate, not maximal, but 50 deadlifts and isometric holds on floor wipers require solid foundational strength to maintain mechanics under fatigue.
• Speed (4/10): Cycle speed matters, especially on deadlifts and box jumps, but excessive sprinting leads to grip and core blow-up. Controlled, quick transitions are key.
• Flexibility (2/10): Standard ranges of motion: pull-up hang, hinge, push-up plank, and box jump depth. No extreme mobility demands beyond normal training standards.

Movements

• Floor Wiper
• Push-Up
• Alternating Kettlebell Clean-and-Press
• Deadlift
• Box Jump
• Pull-Up

Scaling Options

Scale to: Jumping Pull-Ups or Ring Rows • Deadlift 95/65 lb, 35 reps; Floor Wipers with 65/45 lb • Box Jump 20/16 in or Step-Ups; KB 26/18 lb; reduce total reps to 35 per station

Scaling Explanation

These options preserve the chipper flow and primary stimuli—grip, midline, and posterior chain—while matching capacity through lighter loads, simpler pulling variations, and reduced volume.

Intended Stimulus

A steady grind with controlled breathing, small to medium sets, and near-constant movement. Grip and core fatigue are the limiting factors, not peak strength. Aim for minimal redlining: hold sustainable sets on deadlifts and pull-ups, relax the jump cadence on the box, and keep a smooth, consistent rhythm on floor wipers and kettlebell presses.

Coach Insight

Pace early. Open with smaller sets than you think, and cap rests at 10–15 seconds. Move station to station without wandering. Your one tip: Protect your grip. Break pull-ups and deadlifts early to save your hands for the second pull-up set. Common mistakes: Sprinting the first 50 deadlifts, sloppy bracing on floor wipers, and rebounding box jumps when fatigued.

Benchmark Notes

Use these times to estimate where you stand. If you’re around 28 minutes, you’re mid-pack (L5). Faster times indicate better barbell cycling, grip endurance, and pacing. If you exceed the cap, reduce reps or weight next time and aim for consistent sets with minimal resting.

Modality Profile

Half the workout is gymnastics/bodyweight (pull-ups, push-ups, box jumps) and half is weighted (deadlifts, floor wipers, kettlebell clean-and-press). There’s no monostructural cardio, so pacing comes from managing sets, minimizing rest, and efficient cycling rather than sustained running or rowing.

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