Back Squat
The foundational lower-body compound movement. Barbell on the upper back, full depth, controlled ascent.
Front Squat
Barbell racked on the front deltoids. Demands greater core and upper back engagement than the back squat.
Goblet Squat
Squat holding a kettlebell or dumbbell at the chest. The ideal Foundation squat pattern builder.
Bulgarian Split Squat
Rear-foot elevated split squat. Unilateral lower body strength with significant quad and glute demand.
Lunge
Walking or stationary lunge. Unilateral lower body movement accessible at multiple Standards.
Sumo Deadlift
Wide-stance deadlift with a more upright torso. Greater glute and quad emphasis than the conventional deadlift.
Hip Thrust
Barbell hip thrust from a bench. Primary glute isolation and development movement.
Deadlift
The fundamental hip hinge. Pull the bar from the floor with a neutral spine and full hip extension at the top.
Romanian Deadlift
Hip hinge with a slight knee bend. Primary hamstring and glute developer. Bar stays close to the body throughout.
Kettlebell Swing
Hip-hinge power movement. The kettlebell is driven by the hips, not the arms. Explosive and conditioning-heavy.
Good Morning
Barbell on the back, hinge at the hips. Develops posterior chain strength and hip hinge mechanics.
Push-Up
The foundational pushing movement. Chest to floor, full lockout, rigid body position throughout.
Bench Press
The horizontal barbell press. Primary upper body push movement at Hoplite Standard and above.
Incline Bench Press
Barbell press on an inclined bench. Greater upper chest and anterior deltoid emphasis than flat bench.
Dumbbell Press
Horizontal dumbbell press. Greater range of motion than the barbell bench press. Accessible without a rack.
Overhead Press
Barbell pressed overhead from the front rack. The foundational vertical push movement.
Dumbbell Shoulder Press
Dumbbells pressed overhead. Accessible vertical push movement for all Standards.
Dips
Bodyweight dip on parallel bars. One of the six Benchmark movements. Significant tricep and chest demand.
Triceps Extension
Triceps isolation movement. Overhead or lying extension. Develops tricep mass and lockout strength.
Lateral Raise
Dumbbell lateral raise. Primary side deltoid isolation. Develops shoulder width.
Chest Fly
Dumbbell or cable fly. Chest isolation movement. Develops chest width and the stretch-contraction pattern.
Pull-Up
Dead hang to chin over bar. The foundational vertical pulling movement.
Chin-Up
Underhand grip pull-up. Greater bicep involvement than the overhand pull-up.
Barbell Row
Bent-over barbell row. Primary horizontal pull movement. Develops back thickness and pulling strength.
Dumbbell Row
Single-arm dumbbell row. Unilateral horizontal pull. Accessible and effective for all Standards.
Inverted Row
Horizontal bodyweight row. Chest to bar, rigid body. The horizontal pull equivalent of the push-up.
Lat Pulldown
Cable lat pulldown. Vertical pull movement. Builds the lat strength required for pull-ups.
Cable Row
Seated cable row. Horizontal pull with constant tension. Develops back thickness and pulling strength.
Face Pull
Cable face pull. Rear deltoid and upper back movement. Develops shoulder health and posture.
Biceps Curl
Dumbbell or barbell biceps curl. Primary bicep isolation movement.
Plank
Isometric core hold. The foundation of core stability in the 300WOD system.
Hollow Body Hold
Supine isometric core position. Develops the anterior core tension required for gymnastics movements.
Ab Wheel Rollout
Ab wheel rollout from knees or standing. Significant anterior core demand.
Hanging Knee Raise
Hanging from a bar, raise the knees to the chest. Develops hip flexor and core strength.
Russian Twist
Seated rotational core movement. Develops oblique strength and rotational stability.
Power Clean
Barbell pulled from the floor to the front rack in one explosive movement. The foundation of Olympic lifting in the 300WOD system.
Push Press
Overhead press with leg drive. More load than the strict press. Develops power and overhead strength.
Hang Power Clean
Power clean starting from the hang position (above the knee). Develops the second pull and catch mechanics.
Clean & Jerk
The complete Olympic lift. Clean to the front rack, then jerk overhead. The pinnacle of the 300WOD Olympic lifting progression.
Farmer's Carry
Walk with heavy loads in each hand. Develops grip strength, core stability, and total body conditioning.
Suitcase Carry
Unilateral carry — one weight in one hand. Develops anti-lateral flexion core strength and grip.
Burpee
Full body conditioning movement. Chest to floor, jump to standing. High metabolic demand.
Box Jump
Jump onto a box and stand to full extension. Develops lower body power and explosiveness.
Jump Rope
Jump rope / skipping. Cardiovascular conditioning with coordination and calf development.
Rowing (Erg)
Rowing machine conditioning. Full body cardiovascular and strength endurance movement.
Air Bike
Fan-resistance assault bike. Full body cardiovascular conditioning — arms and legs work simultaneously. Intensity scales with effort.
Ski Erg
Vertical pulling conditioning machine. Simulates cross-country skiing. Develops upper body and core endurance.
Treadmill
Motorised running surface. Walking, jogging, or running for cardiovascular conditioning. Speed and incline adjustable.
Cross Trainer / Elliptical
Low-impact full body cardiovascular machine. Elliptical motion reduces joint stress while maintaining cardiovascular demand.
Stationary Bike
Upright or recumbent stationary cycling. Lower body cardiovascular conditioning with adjustable resistance.
Bodyweight Squat
Bodyweight squat. The entry-level squat pattern. No load, full depth, perfect mechanics.
Reverse Lunge
Step backward into a lunge. More knee-friendly than the forward lunge.
Jump Squat
Explosive squat with a jump at the top. Develops lower body power and conditioning.
Mountain Climber
High plank position, alternating knee drives. Develops core stability and cardiovascular conditioning.
Step-Up
Step onto a box or bench. Unilateral lower body movement. Accessible and effective.
Pendlay Row
Strict barbell row from a dead stop on the floor each rep. Greater back engagement than the standard bent-over row.
Decline Bench Press
Barbell press on a declined bench. Emphasises the lower chest.
Barbell Thruster
Front squat into an overhead press in one fluid movement. High metabolic demand.
Snatch
Barbell pulled from the floor to overhead in one movement. The most technically demanding Olympic lift.
Power Snatch
Snatch caught in a power position (above parallel). Develops the second pull and overhead catch.
Hang Snatch
Snatch starting from the hang position. Develops the second pull mechanics.
Push Jerk
Dip, drive, and re-bend the knees to receive the bar overhead. More load than the push press.
Split Jerk
Dip, drive, and split the feet to receive the bar overhead. The most efficient jerk variation.
DB Step-Up
Weighted step-up with dumbbells. Unilateral lower body strength movement.
Chest-Supported DB Row
Dumbbell row with chest supported on an incline bench. Eliminates lower back fatigue.
DB Incline Press
Dumbbell press on an incline bench. Upper chest and anterior deltoid emphasis.
Arnold Press
Rotating dumbbell shoulder press. Hits all three deltoid heads through the rotation.
KB Clean
Kettlebell clean to the rack position. Develops hip power and the rack catch.
KB Snatch
Kettlebell snatched from the swing to overhead in one movement.
KB Press
Kettlebell pressed overhead from the rack position. Develops shoulder strength and stability.
KB Long Cycle
KB clean + press repeated continuously. The most demanding kettlebell sport movement.
KB Front Squat
Squat with kettlebell(s) in the rack position. Develops front squat mechanics with a kettlebell.
Turkish Get-Up
Full body movement from lying to standing with a kettlebell held overhead throughout.
KB Renegade Row
Push-up position row with kettlebells. Combines core stability with horizontal pulling.
Tricep Dip (Bench)
Tricep dip with hands on a bench. Accessible tricep movement for Foundation athletes.
Glute Bridge
Supine glute bridge from the floor. Foundation glute activation and development.
Calf Raise
Calf raise. Isolates the gastrocnemius and soleus. Develops ankle stability and calf strength.
Running
Outdoor or track running. Primary cardiovascular conditioning movement.
Walking
Walking for conditioning. Low-impact cardiovascular activity. Ideal for active recovery.
Cycling
Outdoor cycling. Lower body cardiovascular conditioning.
Assault Bike
Assault bike — fan-resistance bike with moving arms. Full body cardiovascular conditioning.
Stair Climber
Stair climbing machine. Lower body cardiovascular conditioning with glute and quad emphasis.