THE FOUR
STANDARDS
The 300 protocol never changes. 6 exercises. 50 reps each. 300 total. What evolves is the prescription — exercise selection, load, and complexity — earned through demonstrated capacity.
Foundation is the entry point. Primarily bodyweight and simple loaded movements. The Standard teaches the pattern — 6 exercises, 50 reps each, 300 total — before introducing meaningful resistance.
The Foundation athlete is building the habit of the 300. Consistency and completion matter more than load at this stage.
Earn Hoplite by demonstrating consistent completion and readiness for loaded movements.
Hoplite marks the transition toward meaningful loaded movements. Resistance becomes the primary challenge. The athlete is no longer just learning the pattern — they are training against it.
The Hoplite athlete understands the Standard. Now they are building strength within it.
Earn Elite by demonstrating capacity for compound barbell movements and technical demand.
Elite introduces four compound movements plus two accessory or isolation movements. Technical demand increases significantly. The prescription requires both strength and movement quality.
The Elite athlete is no longer adapting to the Standard. They are performing within it at a high level.
Earn Spartan by demonstrating the capacity to sustain six compound movements through 300 reps.
Spartan is the highest Standard. Six compound movements. Maximum technical demand. Every rep counts. The prescription is built entirely around compound lifts that demand full-body commitment.
Above Spartan, there is no new Standard. The athlete earns harder prescriptions, greater load, greater volume, and better times. The Standard is never outgrown — only deepened.
Above Spartan: harder prescriptions, greater load, Benchmark PBs. The Standard doesn't change. You do.
THERE IS NO FIFTH STANDARD.
ABOVE SPARTAN, THE ATHLETE EARNS HARDER WORK.
SAME TEST.
STRONGER ATHLETE.
The Benchmark 300 is fixed. Repeatable. Universal. Every 300WOD athlete can take the same test and measure their growth against their own previous performance.
Fastest completion time
Heaviest total load moved