The “300” is a pretty famous workout, one I had not tackled before. We did this as a group, for time, I highly encourage it be done with at least one other person to give you a sense of competition and urgency. It’s fantastic, and will without a doubt leave you fatigued and/or sore. It’s also pretty quick!


Dumbbell complex: 6 reps, 3x through the circuit of with 15# or 20#:

  • -High Pulls
  • -Bentover row
  • -Front squat to push press
  • -Overhead Squat, push press at bottom of squat (drop the weight, I used 8#)
  • -Manmakers – pushup, row left, row right while in plank


  • 25 pull-ups
  • 50 reps deadlift (Rx is 135, I did 95# cause I’m a chick)
  • 50 push-ups
  • 50 box jumps
  • 50 floor wipers (abs – legs go side to side while lying supine)
  • 50 Kettlebell clean to press, 25 each arm
  • 25 pull-ups