300 WARRIOR CHALLENGEELITE WARRIOR LEVEL

DAY 1

WORKOUT

Workout: 10 minute Row @ easy pace

Then:2x5 Wall Squat2x10 Squat2x5 Goblet Squat2x20m Lunge2x20m OH (Over Head) LungeThen:6-way BB Complex (6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat+ 6x Back Squat + 6x Push Press + 6x Push-up)3 sets @ 75 – 95secsThen:Work up to OHS 1RM (Overhead Squat 1 x repetition maximum)Then:OHS (Overhead Squat) @ 35% + Ring Push-up30-20-10 reps of eachThen:3x (1-6) Pull-up LadderCool Down

Workout: 10 minute Row @ Easy Pace

Then:@ 2 x 25 pounds Dumbbells + 5x Push Press @ 2 x 25 pound Dumbbells400 total meters.

Do 5x Walking Lunge, then stop in place and do 5x Push Press.

Continue this until you go 400m. Typically done around a track

Then:Cool Down

RESTWorkout: Work up to DL 1RM (Dead Lift 1 x repetition maximum)

Then:“JonesCrawl”:10x DL (Dead Lift) @ 115% BW + 25x Box Jump @ 24inches3 Rounds

Then:Cool Down

Workout: 2x5 Wall Squat2x10 Squat2x5 Goblet Squat2x20m Lunge

Then:Work up to Front Squat 1RM (1 x repetition maximum)Then:5x2 Front Squat @ 80% 1RM (1 x repetition maximum)Rest 3 minutes between sets

Then:“Those Burpees Suck”:10x Pull-up +20x KB Swing @ 53# +30x Box Jump @ 24” +40x Push-up +50x Sit-up +60x Burpee +10x Pull-up

Then:300sec FLR

Workout: 10 minute Row @ easy pace

Then:15x (30sec Work/30sec Rest) RowPlayer must row 1 meter further on every intervalStart at 150m

Then Should look like:150m, 151m, 152m, 153m, 153m, 154m...*If you do not have a rower you could also do this running. Sprint for the 30seconds as fast as you can.

REST

DAY 2

WORKOUT

DAY 3

WORKOUT

DAY 4

WORKOUT

DAY 5

WORKOUT

DAY 6

REST

DAY 7

REST

300WARRIORCHALLENGE.COM.AU BY ROB MACDONALD

300 WARRIOR CHALLENGEELITE WARRIOR LEVEL

DAY 8

WORKOUT

Workout:10-20 minute Row @ easy pace

Then:3x (1-6) Pull-up Ladder

Then:Work up to Bench Press 1RM (1 x repetition max)

Then:Bench Press @ BW + Burpee:10/1, 9/2, 8/3, 7/4, 6/5, 5/6,4/7, 3/8, 2/9, 1/10 reps of each

Then:100x Floor Wiper @ 135# (use a 61kg weight)Rest as needed along the way to 100 reps

Workout:10-20min Row @ easy pace

Then:2x5 Wall Squat2x10 Squat2x5 Jump Squat2x5 Tuck JumpThen:Work up to Heavy Front Squat

Then:5x3 Front Squat @ 80% 1RMRest 2-3 minutes between sets

Then:“Louder Than 10”5x Ball Slam @ 20# +10x Push-up +15x KB Swing @ 53# (24kg dumbbells)11 repsThen:10x KB Clean & Press @35# + 25x Box Jump @ 24” 3 Reps

RESTWorkout:3x5 Wall Squat3x10 Squat3x5 Goblet Squat @ 25# (use a 11kg weight)

Then:Practice Pull-up, Squat, Push-up, Sit-up

Then:100x Pull-up +30x TGU @ 25# (use a 11kg weight) +100x Push-up +3 0x TGU (Turkish Get Up) @ 25# (use a 11kg weight) + 100x Air Squat + 30x TGU @ 25# (use a 11kg weight) + 100x Sit-up + 30x TGU (Turkish Get Up) @ 25# (use a 11kg weight)

Then:Cool Down

Workout:Warm up with Squat, Jump Squat, Tuck Jump

Then:“Meritorious”:30x HSPU (Hand Stand Push Up) +40x Pull-up +50x KB (Kettle Bell) Swing @ 53# +60x Sit-up +70x Burpee

Then:10x Push-up +10sec Rest10 Reps

Workout: 3x20 Air Squat 3x20m Lunge 3x10 Jump Squat

Then: 4x (30sec Work/30sec “Rest”) Push-up (4 min total) 30-sec “rest” taken in Forward Leaning Rest

Then: 4x (30sec Work/30sec “Rest”) Squat (4 min total) 30-sec “rest” taken in bottom of Squat, thighs parallel to floor

Then: 4x (30sec Work/30sec “Rest”) V-sit Kick-out (4 min total) 30-sec “rest” taken in with straight legs elevated, feet about 6” off floor

Then: Cool down

REST

DAY 9

WORKOUT

DAY 10

WORKOUT

DAY 11

WORKOUT

DAY 12

WORKOUT

DAY 13

REST

DAY 14

REST

300WARRIORCHALLENGE.COM.AU BY ROB MACDONALD

300 WARRIOR CHALLENGETRAINING ABBREVIATIONS

HSPU - Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up

# - Pounds (weights of the DB/Dumbbells to be used)

DB – Dumbbell

“ – Inches (to jump/lower)

1RM - 1 x Repetition Maximum - One repetition maximum is the term used to indicate the maximum weight you are capable of lifting in a single repetition of a particular movement or exercise

OH - Overhead

DL 1RM – Deadlift, 1 x Repetition Maximum

OHS 1RM - Overhead Squat 1 x Repetition Maximum

KB Swing - Kettlebell Swing

Note: The 6-Way BB Complex is the same of the series of exercises (in brackets on the plan) - it is 6 reps each of the following movements done non-stop without setting barbell down

Pound/KG ConversionAmount: 1 pound (lb - lbs) in weight Equals: 0.45 kilograms (kg)

#25 = 11.34kg (use a 11kg weight)#135 – 61.23 kg (use a 61kg weight)#53 – 24.04kg (use a 24 kg KB)

300WARRIORCHALLENGE.COM.AU BY ROB MACDONALD