Here is how we scaled 300 for one of my stronger female clients:
“Kendra's 300”
25x Pull-ups @ 50lbs assistance
50x Deadlift @ 70lbs
50x Push-ups
50x Box Jump @ 12” box
50x Sit-ups
50x Dumbbell Clean and Press @ 20lbs (DB must touch floor between reps)
25x Pull-ups @ 50lbs assistance
300 reps total, Kendra completed the workout in 38 minutes
Strong and Lean.
We aren't doing these workouts because we want sports performance, we do these workouts to get lean fast. With workouts that have a similar feel and construction to 300 (not 300 workout itself, this was the only time Kendra did 300), we dropped Kendra down to a rockstar lean 19% bodyfat. The performance is just a really awesome bonus. Given the high intensity workouts we do, and our bias towards full body functional movements, Kendra was able to crank right through this version of 300 in 38 minutes.
Also check out: Real Men Do 300
By Josh Hillis
Author of:
Fighter Workouts for Fat Loss
and
Fighter Workouts for Fat Loss for Women
I'm a specialist in getting my clients lean, fast. My book is about how anyone can get that that lean, rockstar body.
© Joshua Hillis 2007
