III 300 Workout

   THE "ORIGINAL" 300 WORKOUT  

All exercises are done without scheduled rest between moves.

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  1. PULLUPS (25 reps)  

Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

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  2. DEADLIFTS WITH 135 LBS. (50 reps) 

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.

  3. PUSHUPS (50 reps)  

Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

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  4. 24-INCH BOX JUMPS (50 reps)  

Stand in front of a sturdy, secure box that's high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.

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  5. FLOOR WIPERS (50 reps)  

Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That's one repetition.

WATCH VIDEO DEMONSTRATION

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  6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps) 

Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.

That's one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.

WATCH VIDEO DEMONSTRATION

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  7. PULLUPS (25 reps)  

Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.