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300 Workout

300 Workout

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Published by Roberto Suarez

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Published by: Roberto Suarez on Apr 08, 2013
Copyright:Attribution Non-commercial

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04/15/2015

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300 WORKOUT
THE “ORIGINAL” 300 WORKOUT
 Pullups
 – 
25 repsBarbell Deadlift with 135 lbs.
 – 
50 repsPushups
 – 
50 reps24-inch Box Jumps
 – 
50 repsFloor Wipers
 – 
50 repsSingle-Arm Clean-and-Press with 36 lbs Kettlebell
 – 
50 repsPullups
 – 
25 reps
THE INTERMEDIATE 300 WORKOUT
 Pullups
 – 
25 repsDumbbell Deadlift
 – 
50 repsPushups
 – 
50 repsBody-Weight Squat Jumps
 – 
50 repsV-Ups
 – 
50 repsDumbbell Push Press
 – 
50 repsPullups
 – 
25 reps
Obviously, this is still a challenging workout.
..you shouldn’t do it
unless you arealready in great shape. Fortunately, this can all easily be adapted. Appropriate exercisescan be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
THE BEGINNER 300 WORKOUT
 Body-Weight Rows
 – 
15 repsBody-Weight Squats
 – 
25 repsPushups
 – 
15 repsJumping Jacks
 – 
50 repsMountain Climbers
 – 
20 repsClose-Grip Pushups
 – 
10 repsBody-Weight Rows
 – 
15 reps
THE “ORIGINAL” 300 WORKOUT
All exercises are done without scheduled rest between moves.
1. PULLUPS (25 reps)
Grab the pull-
up bar with an overhand grip that’s slightly wider than shoulder widthapart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your 
 body back to the starting position.
 
 
 
 
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 allowingyour lower back to round, pull your torso back and up, thrust your hips forward, andstand 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.

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