THE "ORIGINAL" 300 WORKOUT

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

THE INTERMEDIATE 300 WORKOUT

Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps

THE BEGINNER 300 WORKOUT

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps

Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises
of 15-25 reps each.

The 300 Workout Sequel

Kettlebell Mountain
The exercises are:
Kettlebell Swing
Goblet Squat
Push-Up
Climb the mountain, then descend using this rep ladder:
5-10-15-20-15-10-5
With a 20kg kettlebell, do five reps each of swings, goblet squats and pushups. Next do 10 reps, and so on.
Max-Reps Push Press
Load a barbell to 75 pounds. Set a timer to go off every 30 seconds for 7.5
minutes. Do max reps of a front squat-push press, repping out for 30
seconds, then resting 30 seconds. Don't set the bar down the entire time.
Upper-Body Finale
Grab a pair of dombbells between 25-35 pounds. Perform 10 reps each of
the upright row, curl, and bentover row. Then get on a flat bench and do
bench-press reps to failure with the bar and 40 pounds of chain. Perform
the finale three times.

Operator Ugly
Perform each event in the order listed and score yourself based on the parameters
outlined here.
Warm-Up (recommended, not mandatory)
4 Rounds:
Goblet Squat x 10 (12 kg)
Push-Up x 8
Sit-Up x 10
EVENT 1: BENCH PRESS, MAX REPS
Men: 185 pounds | Women: 95 pounds
perform a warm-up set of 10 reps at 135 pounds and another of five reps at 165. For
women, do 10 reps at 45 pounds, then five at 65. Then hit your prescribed weight for as
many reps as possible.
Any rest is done with the barbell at full extension The barbell must touch the athlete's
chest for each rep, and finish with the elbows locked out. Feet must remain on the floor,
and the athlete's butt cannot lose contact with the bench.
TOTAL: _________

EVENT 2: FRONT SQUAT, MAX REPS

Men 185 pounds | Women: 115 pounds
This event calls for a similar warm-up protocol. Men should do 135 pound for 10 reps,
then 165 for five reps before going for max reps at 185. Women should warm-up with 65
and 85 pounds.
Again, only rest in the standing, The athlete must lower the barbell until his thighs are
at parallel or below. If you have a medicine ball, place it below the athlete, and have him
or her touch the ball with is butt for the bottom position. The top of the range of motion is
standing with the hips locked out at full extension.
TOTAL: __________

EVENT 3: DEADLIFT, MAX REPS IN 60 SECONDS

Men: 225 pounds | Women: 135 pounds
Male athletes should warm-up with 10 reps at 135, then five at 185. Women should do
10 reps at 65, then five at 95 pounds.
There is no bouncing allowed on these The athlete may rest by setting the barbell on
the floor and standing up without it.
TOTAL: __________

EVENT 4: SPRINTS, 4 x 25 METERS FOR 60 SECONDS

In this round, youll bust out sprints between two cones, spaced 25 meters apart, for 60
seconds straight. Each time you touch a cone it counts as one rep. So each trip out and
back is essentially two reps. Impartial reps as time expires do not count toward your
total. Rest 60 seconds between bouts.
This tests anaerobic endurance and the athlete's ability to recover metabolically. I
chose sprints as the mode to test anaerobic endurance and recovery over other means
because I feel sprinting is a key fitness attribute for military athletes. Plus, no special
equipment is needed for this test.
TOTAL: ___________

EVENT 5: PULL-UPS
These are dead hang and strict, chin above bar pull-ups No kipping, no chicken
necking, no BS. The athlete can rest while hanging on the bar in the bottom position.
There is no set warm up for this test. The athlete may do a couple warm up pull-ups if
he likes.
TOTAL: __________

EVENT 6: SANDBAG GET-UP, MAX REPS IN 10 MINUTES

Men: 80 pounds | Women: 60 pounds
Start standing with the sandbag on one shoulder. Lay all the way down, then get up
any way you want. The finish is a full standing position, knees and hips at full extension,
feet shoulder width apart. The athlete may or may not switch shoulders with the
sandbag as he or she wishes. You will wish.
TOTAL: __________

EVENT 7: 3-MILE RUN WITH 25-POUND VEST UNDER 30 MINUTES

For this event, youll likely be as warm as you need to be. Just start within 10 minutes of
finishing the sandbag get-ups. It is a pass or fail event with a 30-minute limit.
PASS / FAIL (CIRCLE ONE)

SCORING
EVENT 1: TOTAL x 1
EVENT 2: TOTAL x 1
EVENT 3: TOTAL x 1
EVENT 4: TOTAL x 1
EVENT 5: TOTAL x 1
EVENT 6: TOTAL / 2
EVENT 7: PASS OR FAIL

STANDARDS
Minimum passing score is 100 and finishing the run within 30 minutes.

Male athletes 160 pounds or less

Fair 110-114
Good 115-125
Great 125+
Male athletes 161-199 pounds
Fair 125-139
Good 140-150
Great 150+

Male athletes 200 pounds or more

Fair 145-159
Good 160-169
Great 170+

Female athletes 125 pounds or less

110 is the standard
Female athletes 126-150 pounds
130 is the standard
For female athletes 151 pounds or more
150 is the standard