You'll do one of these workouts per week, working on different elements of fitness you'll need for the 300 Workout Test.
With "Arcadians", you'll work on form. With "Leonidas", you'll work on 300 specific strength. "Astinos" is a strength endurance workout, specific to 300. And with "Captain", you'll do the whole 300 workout (with a few more pullups), but it's broken up to de-emphasize strength-endurance work, and really hammer 300 specific "cardio". You're time on "Captain" should be faster than your 300 time.
Training #1: "Arcadians" aka "140"
Pullups x 10
Deadlifts 135lbs x 25
Pushups x 25
Box Jumps 24" x 25
Floor Wipers 135lbs x 25
Kettlebell Clean and Press 36lbs x 20
Pullups x 10
Training #2: "Leonidas"
Pullups with 20lb Weighted Vest x 10
Deadlifts 175lbs x 25
Spiderman Pushups x 30
Box Jumps 24" x 25
Floor Wipers 175lbs x 25
Kettlebell Clean and Press 53lbs x 20
Pullups with 20lb Weighted Vest
Training #3: Repeat "Arcadians", but faster
Training #4: "Astinos" Aka "500"
Assisted Pullups (-50lbs) x 50
Deadlifts 115lbs x 75
Knee Pushups x 100
Box Jumps 12" x 100
Situps x 100
Kettlebell Clean and Push Press 36lbs x 100
Assisted Pullups (-50lbs) x 50
Training #5: Repeat "Arcadians", but go slow and make it easy and crisp perfect form
Training #6: Repeat "Leonidas"
Training #7: "Captain"
Pullups x 10
Deadlifts 135lbs x 25
Pushups x 25
Pullups x 10
Box Jumps 24" x 25
Floor Wipers 135lbs x 25
Pullups x 10
Kettlebell Clean and Press 36lbs x 20
Deadlifts 135lbs x 25
Pullups x 10
Pushups x 25
Box Jumps 24" x 25
Pullups x 10
Floor Wipers 135lbs x 25
Kettlebell Clean and Press 36lbs x 20
Pullups x 10
Training #8: Repeat "Astinos"
Training #9: Repeat "Leonidas"
Training #10: Repeat "Captain"
Remember, these 300 Variation Training Days should be in a rotation with low rep strength days and TRX + Kettlebell Iron Circuit Conditioning Days.
-Josh Hillis, Level 2 RKC Kettlebell Instructor
for more about the other training days in the rotation, check this post: The 300 Workout, Four Years Later
This is great, I’ve been wanting to do the 300 WorkOut and this seems like a great training run for it. It’s the pullups that will be the killer I think (maybe an incentive to drop some more bodyfat)!
In the workouts that are left and right, like KB C/P, the reps are total or each side? RE; Arcadia C/P 20, 10 L and 10 R or 20 L and 20 R? Thanks!
The clean and presses are the only exercise that has a left and right, and the numbers listed are total reps. So 10L+10R on Acadians, or 25L+25R on the original 300 workout. They wouldn’t be a lot by themselves, but they come pretty late in the workout.
Thanks for the reply. I noticed the timeliness of each exercise and how you placed them. Its a smoker! I am reppin the workout with good results so far. About a month in. Its awesome!!!