THE MOVEMENTS.
THE STANDARD.

Ab wheel rollout from knees or standing. Significant anterior core demand.

Fan-resistance assault bike. Full body cardiovascular conditioning — arms and legs work simultaneously. Intensity scales with effort.

Rotating dumbbell shoulder press. Hits all three deltoid heads through the rotation.

Assault bike — fan-resistance bike with moving arms. Full body cardiovascular conditioning.

The foundational lower-body compound movement. Barbell on the upper back, full depth, controlled ascent.

Bent-over barbell row. Primary horizontal pull movement. Develops back thickness and pulling strength.

Front squat into an overhead press in one fluid movement. High metabolic demand.

The horizontal barbell press. Primary upper body push movement at Hoplite Standard and above.

Dumbbell or barbell biceps curl. Primary bicep isolation movement.

Bodyweight squat. The entry-level squat pattern. No load, full depth, perfect mechanics.

Jump onto a box and stand to full extension. Develops lower body power and explosiveness.

Rear-foot elevated split squat. Unilateral lower body strength with significant quad and glute demand.

Full body conditioning movement. Chest to floor, jump to standing. High metabolic demand.

Seated cable row. Horizontal pull with constant tension. Develops back thickness and pulling strength.

Calf raise. Isolates the gastrocnemius and soleus. Develops ankle stability and calf strength.

Dumbbell or cable fly. Chest isolation movement. Develops chest width and the stretch-contraction pattern.

Dumbbell row with chest supported on an incline bench. Eliminates lower back fatigue.

Underhand grip pull-up. Greater bicep involvement than the overhand pull-up.

The complete Olympic lift. Clean to the front rack, then jerk overhead. The pinnacle of the 300WOD Olympic lifting progression.

Low-impact full body cardiovascular machine. Elliptical motion reduces joint stress while maintaining cardiovascular demand.

Outdoor cycling. Lower body cardiovascular conditioning.

Dumbbell press on an incline bench. Upper chest and anterior deltoid emphasis.

Weighted step-up with dumbbells. Unilateral lower body strength movement.

The fundamental hip hinge. Pull the bar from the floor with a neutral spine and full hip extension at the top.

Barbell press on a declined bench. Emphasises the lower chest.

Bodyweight dip on parallel bars. One of the six Benchmark movements. Significant tricep and chest demand.

Lunge holding dumbbells at the sides. Adds load to the fundamental unilateral lower body pattern.

Horizontal dumbbell press. Greater range of motion than the barbell bench press. Accessible without a rack.

Hip hinge with dumbbells. Develops hamstring and glute strength with greater range of motion than the barbell RDL.

Single-arm dumbbell row. Unilateral horizontal pull. Accessible and effective for all Standards.

Dumbbells pressed overhead. Accessible vertical push movement for all Standards.

Cable face pull. Rear deltoid and upper back movement. Develops shoulder health and posture.

Walk with heavy loads in each hand. Develops grip strength, core stability, and total body conditioning.

Barbell racked on the front deltoids. Demands greater core and upper back engagement than the back squat.

Supine glute bridge from the floor. Foundation glute activation and development.

Squat holding a kettlebell or dumbbell at the chest. The ideal Foundation squat pattern builder.

Barbell on the back, hinge at the hips. Develops posterior chain strength and hip hinge mechanics.

Power clean starting from the hang position (above the knee). Develops the second pull and catch mechanics.

Snatch starting from the hang position. Develops the second pull mechanics.

Hanging from a bar, raise the knees to the chest. Develops hip flexor and core strength.

Barbell hip thrust from a bench. Primary glute isolation and development movement.

Supine isometric core position. Develops the anterior core tension required for gymnastics movements.

Barbell press on an inclined bench. Greater upper chest and anterior deltoid emphasis than flat bench.

Horizontal bodyweight row. Chest to bar, rigid body. The horizontal pull equivalent of the push-up.

Jump rope / skipping. Cardiovascular conditioning with coordination and calf development.

Explosive squat with a jump at the top. Develops lower body power and conditioning.

Kettlebell clean to the rack position. Develops hip power and the rack catch.

Squat with kettlebell(s) in the rack position. Develops front squat mechanics with a kettlebell.

Squat holding a kettlebell at the chest. Builds the upright squat pattern with natural depth cues.

KB clean + press repeated continuously. The most demanding kettlebell sport movement.

Kettlebell pressed overhead from the rack position. Develops shoulder strength and stability.

Push-up position row with kettlebells. Combines core stability with horizontal pulling.

Kettlebell snatched from the swing to overhead in one movement.

Hip-hinge power movement. The kettlebell is driven by the hips, not the arms. Explosive and conditioning-heavy.

Cable lat pulldown. Vertical pull movement. Builds the lat strength required for pull-ups.

Dumbbell lateral raise. Primary side deltoid isolation. Develops shoulder width.

Walking or stationary lunge. Unilateral lower body movement accessible at multiple Standards.

High plank position, alternating knee drives. Develops core stability and cardiovascular conditioning.

Barbell pressed overhead from the front rack. The foundational vertical push movement.

Strict barbell row from a dead stop on the floor each rep. Greater back engagement than the standard bent-over row.

Isometric core hold. The foundation of core stability in the 300WOD system.

Barbell pulled from the floor to the front rack in one explosive movement. The foundation of Olympic lifting in the 300WOD system.

Snatch caught in a power position (above parallel). Develops the second pull and overhead catch.

Dead hang to chin over bar. The foundational vertical pulling movement.

Dip, drive, and re-bend the knees to receive the bar overhead. More load than the push press.

Overhead press with leg drive. More load than the strict press. Develops power and overhead strength.

The foundational pushing movement. Chest to floor, full lockout, rigid body position throughout.

Step backward into a lunge. More knee-friendly than the forward lunge.

Hip hinge with a slight knee bend. Primary hamstring and glute developer. Bar stays close to the body throughout.

Rowing machine conditioning. Full body cardiovascular and strength endurance movement.

Outdoor or track running. Primary cardiovascular conditioning movement.

Seated rotational core movement. Develops oblique strength and rotational stability.

Vertical pulling conditioning machine. Simulates cross-country skiing. Develops upper body and core endurance.

Barbell pulled from the floor to overhead in one movement. The most technically demanding Olympic lift.

Dip, drive, and split the feet to receive the bar overhead. The most efficient jerk variation.

Stair climbing machine. Lower body cardiovascular conditioning with glute and quad emphasis.

Upright or recumbent stationary cycling. Lower body cardiovascular conditioning with adjustable resistance.

Step onto a box or bench. Unilateral lower body movement. Accessible and effective.

Unilateral carry — one weight in one hand. Develops anti-lateral flexion core strength and grip.

Wide-stance deadlift with a more upright torso. Greater glute and quad emphasis than the conventional deadlift.

Motorised running surface. Walking, jogging, or running for cardiovascular conditioning. Speed and incline adjustable.

Tricep dip with hands on a bench. Accessible tricep movement for Foundation athletes.

Triceps isolation movement. Overhead or lying extension. Develops tricep mass and lockout strength.

Full body movement from lying to standing with a kettlebell held overhead throughout.

Walking for conditioning. Low-impact cardiovascular activity. Ideal for active recovery.