300 (Daily Workouts – 020226)
Before Getting Started
02/02/26
300
- 25 Pull-ups
- 50 Deadlifts (Male 135 lbs / Female 95 lbs)
- 50 Push-ups
- 50 Box Jumps (Male 24″ / Female 20″)
- 50 Floor Wipers (Male holding 135 lbs / Female 95 lbs)
- 50 Alternating DB Clean & Press (Male 35 lbs / Female 25 lbs)
- 25 Pull-ups
Coach’s Notes
This workout became notorious as The Standard for the actors in the movie 300.
You must complete ALL of one exercise before moving on to the next exercise.
You can scale the entire workout by cutting the reps for each exercise in half. You can also scale individual movements by subbing Inverted Rows for Pull-ups, lowering the box height and/or lowering the RX’d weight for the weighted exercises.
The intent is for each movement to be challenging but without causing the whole workout to come to a standstill.
Keep the time cap here to 45 minutes. Any finishing time in the low 20s is excellent.
Record your finish time and any modifications you made.
