300 WARRIOR CHALLENGE ELITE WARRIOR LEVEL

DAY 1
WORKOUT
Workout: 10 minute Row @ easy pace Then: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH (Over Head) Lunge Then: 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 95secs Then: Work up to OHS 1RM (Overhead Squat 1 x repetition maximum) Then: OHS (Overhead Squat) @ 35% + Ring Push-up 30-20-10 reps of each Then: 3x (1-6) Pull-up Ladder Cool Down

DAY 2
WORKOUT
Workout: Work up to DL 1RM (Dead Lift 1 x repetition maximum) Then: JonesCrawl: 10x DL (Dead Lift) @ 115% BW + 25x Box Jump @ 24inches 3 Rounds Then: Cool Down

DAY 3
WORKOUT
Workout: 10 minute Row @ Easy Pace Then: @ 2 x 25 pounds Dumbbells + 5x Push Press @ 2 x 25 pound Dumbbells 400 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

DAY 4
WORKOUT
Workout: 10 minute Row @ easy pace Then: 15x (30sec Work/30sec Rest) Row Player must row 1 meter further on every interval Start 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 30 seconds as fast as you can.

DAY 5
WORKOUT
Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m 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

DAY 6
REST
REST

DAY 7
REST
REST

300WARRIORCHALLENGE.COM.AU

BY ROB MACDONALD

300 WARRIOR CHALLENGE ELITE 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

DAY 9
WORKOUT
Workout: 3x5 Wall Squat 3x10 Squat 3x5 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

DAY 10
WORKOUT
Workout: 10-20min Row @ easy pace Then: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x5 Tuck Jump Then: Work up to Heavy Front Squat Then: 5x3 Front Squat @ 80% 1RM Rest 2-3 minutes between sets Then: Louder Than 10 5x Ball Slam @ 20# + 10x Push-up + 15x KB Swing @ 53# (24kg dumbbells) 11 reps Then: 10x KB Clean & Press @ 35# + 25x Box Jump @ 24 3 Reps

DAY 11
WORKOUT
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

DAY 12
WORKOUT
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 Rest 10 Reps

DAY 13
REST
REST

DAY 14
REST
REST

300WARRIORCHALLENGE.COM.AU

BY ROB MACDONALD

300 WARRIOR CHALLENGE TRAINING 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) KB Swing - Kettlebell Swing 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 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 Conversion Amount: 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) DL 1RM Deadlift, 1 x Repetition Maximum OHS 1RM - Overhead Squat 1 x Repetition Maximum

300WARRIORCHALLENGE.COM.AU

BY ROB MACDONALD