Here is how we scaled 300 for one of my stronger female clients:
“Kendra’s 300”
25x Pull-ups @ 50lbs assistance
50x Deadlift @ 70lbs
50x Push-ups
50x Box Jump @ 12” box
50x Sit-ups
50x Dumbbell Clean and Press @ 20lbs (DB must touch floor between reps)
25x Pull-ups @ 50lbs assistance
300 reps total, Kendra completed the workout in 38 minutes
Strong and Lean.
We aren’t doing these workouts because we want sports performance, we do these workouts to get lean fast. With workouts that have a similar feel and construction to 300 (not 300 workout itself, this was the only time Kendra did 300), we dropped Kendra down to a rockstar lean 19% bodyfat. The performance is just a really awesome bonus. Given the high intensity workouts we do, and our bias towards full body functional movements, Kendra was able to crank right through this version of 300 in 38 minutes.
Also check out: Real Men Do 300
By Josh Hillis
P.S. One of the best fat loss workouts I’ve ever written is called Fighter Workouts for Fat Loss, and is now available in Kindle format for under $3
I’m a specialist in getting my clients lean, fast. My book is about how anyone can get that that lean, rockstar body.
© Joshua Hillis 2007
Just wondering if all 50 reps of an exercise are supposed to be done before moving to the next? Or, if you can’t complete say 50 pushups in a row, can you return to that exercise later?
Complete the 50 reps of one exercise before moving on to the next exercise.
how do i get the explanations of each of the recommended workouts?
I have a rotator cuff problem on right side, so I cannot do many of these. Any suggestions for alternative exercises to get same/similar results?
Does the 300 workout comes with diet specifics? Advice appreciated. Thanks.
I have your book…and I love the recommendations. It’s very similar to what I’ve already been doing, but it’s helping me to kick it up a notch, and I’m already getting great results.
Once question about the box jump – is this in the book (maybe I overlooked it)? Or if not, how do you do this exercise?
Thanks!
Kim,
Here’s a link to a box jump:
http://www.exrx.net/Plyometrics/BoxJumps.html
The box looks to be higher than 12″ but the exercise is the same.
Thanks! I live in an apartment – I’m sure my neighbors are going to love this one 🙂
For the dumbbell clean & press – is that 50 with each arm, or 50 total? Did she alternate arms or do all reps with one arm and then the other? Thanks.
I loved the workout. I did depth jumps instead of box jumps and it was fun. Got done in 27 minutes. Thank you:)
Hi Josh,
I am going through your site, and enjoying the information. However, I am trying to start a strength and weight-loss training from home, and so I am looking for ideas, and I like your circuit training idea. However, there are someworkouts that I have not heard before, like box jumps and Dumbbell clean and press. Can you tell me what they are, so I can add them to my workouts? Thanks.
Charles.
Hi Charles!
A box jump is just jumping up on to a box. Obviously taller boxes are harder.
Clean and press – the press is just a standing shoulder press. A clean is semi-complex. It’s a quick lift where you bring a weight to your shoulder by power of your legs.
If you aren’t familiar with quick lifts like cleans, swings, or snatches, I recommend getting Pavel Tsatsouline’s “Enter the Kettlebell” at http://www.dragondoorkettlebell.com.
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sup im 12 and im over waight
when you get used to the program youll have sooooooooooooo much fun in you new BODY!!!!!!!!!!!!!!!!!!!!!!
Excellent post. The INTENSITY of your workout is important-probably more important than the duration. That’s why a 10 minute intense resistance and variable training workout does more for fat loss than a 30 minute boring monotonous jog.
Your articles are purely enough for me.
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