300 (2018)
Workout Details
10 Rounds for Time:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Maintain steady pacing throughout the workout to avoid burnout on later rounds.
- 2Focus on form during high-rep sets; break down movements if necessary to keep quality over quantity.
- 3Use active recovery during transitions to keep heart rate manageable, especially between heavy dumbbell lifts.
- 4Plan your dumbbell movements and stick to sets that feel comfortable but challenge you.
- 5Common mistakes include rushing through the GHD sit-ups and poor hip extension on dumbbell movements; emphasize control.
Safety Considerations
Technical Focus
Watch for full range of motion on the strict pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3-5 min(Focus on a steady pace to warm up the body.)
Mobility Work:
- 10 Shoulder Dislocates with PVC(Focus on opening up the shoulders.)
- Hip Flexor Stretch - 30 sec per side(Focus on maintaining a neutral pelvis.)
- 10 Cat-Cow Stretch(Warm up the spine effectively.)
Activation Set: 2 Rounds of:
2 rounds- 10 Push Press (Light)(Engage core and focus on solid overhead positioning.)
- 15 Bodyweight Squats(Focus on depth and keeping heels down.)
- 5-10 Pull-Ups (Light), Assisted if needed(Prepare the upper body for strict pull-ups.)
Scaling Options
Intermediate
Reduce dumbbell weight by about 20% and scale movements for better form.
- 1
strict chest to bar pull up
Banded Pull-ups
- 2
dumbbell movement
Use lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 3
ghd sit up
Regular Sit-Ups
- 4
dumbbell push press
Push Press with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 5
dumbbell burpee
Bodyweight Burpees
Weight: 56/40 lbs (25/18 kg)
- 6
dumbbell power clean
Power Cleans with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 7
dumbbell bench press
Bench Press with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 8
dumbbell lunge step
Lunge Step with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 9
dumbbell front squat
Front Squat with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 10
dumbbell bent over row
Bent Over Row with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 11
alternating dumbbell snatch
Alternating Snatches with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 12
dumbbell deadlift
Deadlift with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
- 13
dumbbell thruster
Thruster with lighter dumbbells
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce dumbbell weight by about 40% and further simplify movements as needed.
- 1
strict chest to bar pull up
Ring Rows
- 2
dumbbell movement
Use lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 3
ghd sit up
Sit-Ups on Floor
- 4
dumbbell push press
Push Press with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 5
dumbbell burpee
Bodyweight Burpees
Weight: 42/30 lbs (19/14 kg)
- 6
dumbbell power clean
Power Cleans with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 7
dumbbell bench press
Bench Press with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 8
dumbbell lunge step
Lunge Step with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 9
dumbbell front squat
Front Squat with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 10
dumbbell bent over row
Bent Over Row with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 11
alternating dumbbell snatch
Alternating Snatches with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 12
dumbbell deadlift
Deadlift with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)
- 13
dumbbell thruster
Thruster with lighter dumbbells
Weight: 42/30 lbs (19/14 kg)