Workout Description

Why This Workout Is Hard

A high-volume chipper workout made famous by the movie 300. Tests strength endurance and work capacity across various movements.

Benchmark Times for The 300

• Elite: <37:30
• Advanced: 37:30-32:31
• Intermediate: 32:31-25:01
• Beginner: >25:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High reps across 7 movements: Pull-ups (pulling/grip), Deadlifts (posterior chain/grip), Push-ups (pushing), Box Jumps (legs), Floor Wipers (core/obliques with load), KB C&P (unilateral full-body/shoulder), then more Pull-ups. This will significantly tax broad muscular stamina.
• Endurance (7/10): A high-volume chipper for time: 25 Pull-Ups, 50 Deadlifts (135lb), 50 Push-Ups, 50 Box Jumps, 50 Floor Wipers (135lb), 50 Alt. KB Clean-and-Presses (1 pood), 25 Pull-Ups. Tests broad fitness, muscular endurance, and work capacity across varied movements.
• Power (6/10): Box jumps and KB Clean-and-Presses are explosive movements. Deadlifts can be powerful. Maintaining power output through the chipper is key.
• Strength (5/10): Deadlifts and floor wipers at 135/95 lbs, and KB C&P at 1/.75 pood (36/26lb), are moderate loads that test strength endurance. Pull-ups and push-ups test relative strength endurance.
• Speed (5/10): Efficient transitions between movements and fast cycling of reps within each station are crucial for a good time. Managing fatigue across different muscle groups is important.
• Flexibility (4/10): Requires mobility for deadlifts, box jumps, floor wipers (rotation, hamstring), KB C&P (clean, press), and pull-ups.

Modality Profile

A chipper with multiple gymnastics (Pull-Ups, Push-Ups, Floor Wipers) and weightlifting (Deadlifts, Box Jumps, Kettlebell Clean-and-Presses) components. An even G/W split.

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