Name: Playbook - Gritty Soldier - The “300”
Uploaded: 2024-01-20T14:25:56.532Z
Duration: 30 min
Description: The “300”

Brian

Good smoker for when you are short on time. I did this before a 4 mile ruck from the Embrace the Ruck program!

B Rich

Kathryn Huard

Just getting back into working out post college. Burpees killed me. 22 min.

Nick

10:45. definitly room for improvement but this was a surprising smoker

Josh

John

Chris

12:13 .. did not feel good but got through it

Bien

Hayden

Final time: 09:04!

Great challenge, but man did those burpees have me wheezing!!

Valentino

The “300” is a challenge workout that needs NO EQUIPMENT to complete. 

This is completed AS FAST AS POSSIBLE! Let everyone know your time at the end in the comment section. Let’s maintain that competitive spirit with this!

You’ll conduct the following exercises for 30x repetitions a piece. You can break the reps up however you like, and do the exercises in any order you like. But, this is how I normally go about it:

THE 300   
- 30x Jumping Jacks   
- 30x Air Squats   
- 30x Squat Jumps    
- 30x Mountain Climbers   
- 30x Push-ups   
- 30x Lying Leg Lifts   
- 30x Lunges    
- 30x Burpees   
- 30 secs Plank    
- 30 secs Wall Sit

OK, you know what needs to be done. What are you waiting for? GO!

THE 300   
- 30x Jumping Jacks   
- 30x Air Squats   
- 30x Squat Jumps    
- 30x Mountain Climbers   
- 30x Push-ups   
- 30x Lying Leg Lifts   
- 30x Lunges    
- 30x Burpees   
- 30 secs Plank    
- 30 secs Wall Sit

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

THE 300

The “300”

Finished the 300, 5 minute break then straight into this circuit. Might have just found a new go to full body cardio burner. Total time 33:17

The “300”

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