From login to first rep. Under 60 seconds.
Generate your 300, choose your weights and start. Six movements. 300 reps. A 30-minute reference standard.
PHASE 1 — THE FIRST 300
300WOD™
ONE STANDARD.EVERY LEVEL.
6 EXERCISES. 50 REPS EACH. 300 TOTAL REPS.
30:00 IS THE STANDARD.Resistance scales to your standard.
THE COMPETITION IS YOU.
6EXERCISES
50REPS EACH
300TOTAL REPS
Explore the 300WOD system
30 minutes. Every level.
The challenge is yours.
Six movements, a 30-minute reference standard and weights scaled to your level. A training system built to keep challenging you as you develop.
6 movements300 reps30:00 referenceYour load. Your level.
Ready in under 60 seconds.Log in → Generate your 300 → Choose weights → Start
Your goal. Your level. Your equipment. Your readiness.Build muscle · Get stronger · Stay balanced · Improve conditioning
Varied workouts, shaped by your level, equipment and training history. One standard. Every level.
Six movements. Your way to 300.
Six exercises. 300 reps. A 30-minute reference standard. Scale the weights from Foundation to Spartan and train sequentially or as a circuit.
Your readiness. Your next 300.
Your goal sets the direction. Adaptive Intelligence uses Muscle Readiness, your level and equipment to shape your next 300.
See what your 300 targets.
Readiness helps shape your next 300. Muscle Impact shows how that generated workout engages your muscle groups.
Stay in the workout.
Adjust your weight. Complete a set with one tap. Follow the time, reps and rounds while you train.
Share it. Challenge someone.
Share your result, enter community challenges and use your workout to challenge a friend. Send it directly from the web.
See more than the workout.
Review heart rate and active kcal alongside your training. Use supported wearable data via Apple Health or Health Connect, with your permission.
Your history. Exercise by exercise.
Follow your load history, exercise by exercise. Set your Benchmark and return to the same test to compare recorded results.
Build it once. Train it again.
Choose exercises from the shared catalogue. Set your work, save your workout and get training.
Know the movement.
Explore the shared exercise catalogue. Open available movement guides and technique cues within your training flow.
Adaptive Week · Training goals
Your goal sets
the direction.
Choose your focus and your training days. Your Adaptive Week gives your sessions a structure, while current readiness helps shape your next workout.
Build muscleMake muscle development your focus.
Get strongerPut strength at the centre of your plan.
Stay balancedKeep a broad training focus.
Improve conditioningGive conditioning more emphasis.
Training, connected
From your phone to your wrist.
Follow your workout on Apple Watch. Review supported heart-rate and active-calorie data from compatible wearables through Apple Health (HealthKit) or Health Connect, with your permission.
Device, app and data-type support varies.300WOD™ LAUNCH FILM
YOU GET FITTER.
THE SYSTEM ADAPTS.
You grow. It challenges you again.
You can't outgrow a system that keeps adapting to you.
A COMPLETE TRAINING ECOSYSTEM
PLAN→UNDERSTAND→EXECUTE→MEASURE→PROGRESS→ADAPT
ADAPTIVE ENGINE
Learns from your performance, recovery and consistency.
SMART WORKOUT GEN
Training automatically tailored to you.
💪
MUSCLE READINESS
Estimated readiness from your logged training load.
AI COACH
Personalized insight. Guidance. Your next move.
PERSONALIZED
Your level. Your equipment. Your goals. Your 300.
iPHONE + APPLE WATCH
One connected training experience.
APPLE HEALTHKIT
Heart rate during Apple Watch workouts, with your permission.
REAL PROGRESS
Muscle impact. Volume. Statistics. Progress over time.
GLOBAL COMMUNITY
Real people. Pushing each other forward.
300WOD Product FilmSEE HOW
SEE HOW
IT WORKS.
The adaptive training system. The 300-rep standard. iPhone, Apple Watch, and performance tracking — in one complete ecosystem.
300WOD™ PRODUCT FILM
LOADING
Real product · Real interface · Real 300WOD™ platform
The Protocol
THE 300
A training system built on one unbreakable standard. Simple enough to understand in seconds. Demanding enough to last a lifetime.
6
Exercises
×
50
Reps Each
=
300
Total Reps
6
Exercises
×
50
Reps Each
=
300
Total Reps
SEQUENTIAL
Complete all 50 reps of Exercise 1 before moving to Exercise 2. Continue through all six exercises.
CIRCUIT
5 rounds × 10 reps per exercise. Same 300 total reps — different execution rhythm.
Target
30:00
IS THE STANDARD
Select a load that lets you complete all 300 reps in 30:00. The standard doesn't change — your strength does.
The 300 StandardNOT A RACE.
NOT A RACE.
A STANDARD.
300WOD isn't about finishing as fast as possible. Your objective is to select a load that allows you to complete all 300 reps as close to 30:00 as possible.
HOW THE STANDARD WORKS
< 29:30
INCREASE LOAD
Finish too early? The load was too light. Increase the load next time.
TARGET
30:00
STANDARD FOUND
Hit the standard? You found today's load. This is your current level.
> 30:30
REDUCE LOAD
Finish too late? The load was too heavy. Reduce the load next time.
29:30–30:30 is the target zone. The primary standard remains 30:00.
THE COMPETITION IS YOU.
Your opponent isn't the person next to you. It's yesterday's version of you.
As you become stronger, the weight changes. The standard doesn't.
ONE STANDARD. EVERY LEVEL.™
Foundation, Hoplite, Elite, Spartan — the level changes. The load changes. The athlete changes.
6 exercises. 50 reps. 300 total. 30:00 target.
Time EfficiencyYOU HAVE
YOU HAVE
30 MINUTES.
300WOD was designed around a training commitment that can realistically fit into a busy life.
One Session
30
MINUTES
ONE 300WOD.
ONE STANDARD.
Three Sessions
90
MINUTES A WEEK
THREE 300WODs.
A COMPLETE TRAINING WEEK.
DELIBERATE. CONSTRAINED. CONSISTENT.
The 30-minute standard isn't a shortcut. It's a deliberate design decision — a training commitment built for adherence, not just ambition.
The Adaptive SystemTHE STANDARD DOESN'T ADAPT.
THE STANDARD DOESN'T ADAPT.
THE SYSTEM DOES.
300WOD is not a random workout generator. It is a complete adaptive training ecosystem — a closed loop that connects your inputs to your progression. It builds each workout around you—your level, your equipment, your recovery, and your progress.
ADAPTIVE DOESN'T MEAN RANDOM.
A random workout generator creates something different every day. 300WOD creates variation while retaining direction, progression, and awareness of the athlete. It adapts. It challenges. You grow. Then it adapts again.
1
BODY PROFILE
Level · Equipment · Goals
2
READINESS
Muscle Readiness · Recovery
3
ADAPTIVE WEEK
Planned Training Days
4
TODAY'S 300
Your Recommended Workout
5
IPHONE + APPLE WATCH
Plan · Execute · Track
6
PERFORMANCE
History · Benchmark · Stats
7
PROGRESSION
Next Adaptation
1
BODY PROFILE
Level · Equipment · Goals
2
READINESS
Muscle Readiness · Recovery
3
ADAPTIVE WEEK
Planned Training Days
4
TODAY'S 300
Your Recommended Workout
5
IPHONE + APPLE WATCH
Plan · Execute · Track
6
PERFORMANCE
History · Benchmark · Stats
7
PROGRESSION
Next Adaptation
Dennis Jensen built 300WOD from lived experience. He wanted the variety that made CrossFit exciting, with the progression that made structured strength training effective. But he wanted the next workout to know what he'd done before. The result: a system that removes decision fatigue, tracks your readiness, and adapts to your recovery—so you can focus on the work.
YOU CAN'T OUTGROW A SYSTEM THAT KEEPS ADAPTING TO YOU.
Adaptive IntelligenceEVERY WORKOUT
EVERY WORKOUT
CHANGES WHAT COMES NEXT.
300WOD doesn't just generate workouts. It remembers the work you've already done, tracks where the training load went, and helps shape what comes next.
01
01 — MUSCLE IMPACT
SEE WHAT YOUR 300 ACTUALLY TRAINED.
Every completed 300 creates a muscle-impact profile across the canonical 12 muscle groups. Training load is mapped — not estimated from exercise names alone.
Inputs
Shoulders · Chest · Biceps · Core · Quadriceps · Traps · Triceps · Lats · Lower Back · Glutes · Hamstrings · Calves
Real TransformationBUILT FROM A REAL
BUILT FROM A REAL
TRANSFORMATION.
Dennis Jensen · Father · CPA
I DIDN'T SET OUT TO BUILD A FITNESS SYSTEM.
I set out to transform myself.
I approached training and nutrition the way I'd learned to approach complex problems as a CPA: question assumptions, study the evidence, compare conflicting information, find the common denominators, test them in real life — and build a system around what works.
That system became 300WOD.
The Method
QUESTION→RESEARCH→TEST→MEASURE→ADAPT
~50 KG
110 LBS
~8
Months
Dennis' results are his personal historical experience. Individual results vary. 300WOD does not make medical or guaranteed weight-loss claims.
ONE PLATFORM
PLAN ON WEB. TRAIN IN APP.
One account. One history. One platform.
Web, mobile and Apple Watch are the same 300WOD™ — not separate products.
WEB
Plan. Analyse. Progress.
SET YOUR PROFILE & EQUIPMENT
GENERATE YOUR 300
PLAN YOUR ADAPTIVE WEEK
REVIEW MUSCLE IMPACT & ESTIMATED READINESS
EXPLORE EXERCISE GUIDES
ANALYSE HISTORY & TRAINING VOLUME
FOLLOW CHALLENGES & LEADERBOARDS
Your complete training overview.
SYNC
SYNC
MOBILE
Train. Track. Grow.
GENERATE YOUR 300 AROUND YOUR STANDARD
FOLLOW YOUR ADAPTIVE WEEK
EXPLORE 96 EXERCISES WITH GUIDES
RECORD REPS, LOADS & ELAPSED TIME
TRAIN ON iPHONE OR HAND OFF TO WATCH
REVIEW HISTORY & PROGRESS
TRACK MUSCLE IMPACT & ESTIMATED READINESS
Your training. Everywhere you go.
SYNC
SYNC
APPLE WATCH
Train on your wrist.
RECEIVE YOUR WORKOUT FROM iPHONE
FOLLOW THE CURRENT EXERCISE
LOG REPS & SETS
TRACK ELAPSED WORKOUT TIME
VIEW HEART RATE (WITH PERMISSION)
GET VIBRATION FEEDBACK
SYNC RESULTS TO iPHONE
Same workout. On your wrist.
PERSONALIZED TRAINING
Adaptive to your level and progress.
30-MINUTE INTELLIGENCE™
Smarter workouts. Faster results.
TRACK YOUR PROGRESS
See results. Set new standards.
ONE COMMUNITY
Same experience on web, mobile and Apple Watch. One account and shared history across web, mobile and Apple Watch.
JOIN 300WOD
TRAIN SMARTER. GET STRONGER. BE PART OF SOMETHING BIGGER.
THE COMPLETE SYSTEMMORE THAN A
MORE THAN A
WORKOUT APP.
ONE OF THE MOST COMPLETE TRAINING SYSTEMS —
BUILT AROUND ONE STANDARD.
300WOD™ brings your training into one connected ecosystem — workout generation, training, muscle impact, readiness, adaptive planning, progress, community and performance. AI Coach is a separate paid web add-on.
GENERATE
Adaptive Workout Generation
Intelligent workout construction based on your Standard, equipment, training history and current readiness.
TRAIN
300WOD + Custom Training
300 reps. 6 exercises. 30:00. One universal standard — scaled to every level. Plus Custom Training for your own sessions.
MEASURE
Muscle Impact
Muscle Impact estimates training exposure across 12 canonical muscle groups from the workout prescription and logged training.
RECOVER
Muscle Readiness
Muscle Readiness estimates readiness from recent logged training load and how it changes over time. It is a training estimate, not a measurement of biological recovery.
ADAPT
Adaptive Week
Choose your training days. 300WOD uses your recent Muscle Impact and Readiness to shape the workouts that follow.
IMPROVE
Progress & Statistics
See the trajectory. Visualise improvement across time, Standards, and movements. Total volume. Training frequency. Performance trends.
UNDERSTAND
AI Coach (Web Add-On)
Optional AI Coach on the web: coaching built around your 300WOD training data. A separate $9.99/year add-on for annual and Founder members — not included in membership and not part of the iOS app.
COMPETE
Community · Challenges · Leaderboards
Train alongside others chasing the same standard. Monthly challenges. Global leaderboards. One community.
CONNECT
Web · Mobile · Apple Watch
One account. One history. Plan on web. Train in app. Track on your wrist. The same 300WOD — everywhere you train.
GENERATEAdaptive Workout Generation
Intelligent workout construction based on your Standard, equipment, training history and current readiness.
TRAIN300WOD + Custom Training
300 reps. 6 exercises. 30:00. One universal standard — scaled to every level. Plus Custom Training for your own sessions.
MEASUREMuscle Impact
Muscle Impact estimates training exposure across 12 canonical muscle groups from the workout prescription and logged training.
RECOVERMuscle Readiness
Muscle Readiness estimates readiness from recent logged training load and how it changes over time. It is a training estimate, not a measurement of biological recovery.
ADAPTAdaptive Week
Choose your training days. 300WOD uses your recent Muscle Impact and Readiness to shape the workouts that follow.
IMPROVEProgress & Statistics
See the trajectory. Visualise improvement across time, Standards, and movements. Total volume. Training frequency. Performance trends.
UNDERSTANDAI Coach (Web Add-On)
Optional AI Coach on the web: coaching built around your 300WOD training data. A separate $9.99/year add-on for annual and Founder members — not included in membership and not part of the iOS app.
COMPETECommunity · Challenges · Leaderboards
Train alongside others chasing the same standard. Monthly challenges. Global leaderboards. One community.
CONNECTWeb · Mobile · Apple Watch
One account. One history. Plan on web. Train in app. Track on your wrist. The same 300WOD — everywhere you train.
300 REPS. · 6 EXERCISES. · 30:00.ONE STANDARD. EVERY LEVEL.
PerformanceMEASURE THE WORK.
MEASURE THE WORK.
NOT THE MIRROR.
300WOD tracks what actually matters. Not how you look. How you perform. Progress must be visible — and it always is.
TIME
How long did the 300 take? Every session tracked. Every improvement recorded.
VOLUME
Total reps completed. Always 300 — but volume compounds as load increases.
LOAD
The weight moved. As your Standard increases, so does the iron you carry.
CONSISTENCY
Sessions completed. Weeks trained. The compound interest of showing up.
STANDARD
Your current earned Standard. Foundation → Hoplite → Elite → Spartan.
BENCHMARK
The fixed test. Same prescription. Different athlete. Measure your growth over time.
TRAIN → TRACK → PROGRESS → ADAPTTHE COMPETITION IS YOU.
The Benchmark 300SAME TEST.
SAME TEST.
STRONGER ATHLETE.
The Benchmark 300 is a fixed, repeatable test. The prescription never changes. You do. Return to it and measure exactly how far you have come.
TIME PB
Your fastest Benchmark completion
VOLUME PB
Your heaviest total load moved
THE STANDARD DOESN'T CHANGE.
YOU DO.
Benchmark Prescription300 REPS TOTAL
50
Squat
Lower Body
50
Deadlift
Posterior Chain
50
Bench Press
Push
50
Pull-ups
Pull
50
Dips
Push
50
Shoulder Press
Overhead
Total300 REPS
How It WorksTIME TO
TIME TO
TRAIN.
From intention to workout in under 60 seconds. The 300WOD system removes every barrier between you and the work.
< 60s
Intention to Workout
No planning. No guesswork. The Standard is always ready.
01
BUILD YOUR PROFILE
Set your starting Standard. Tell the system what equipment you have access to.
02
SET YOUR EQUIPMENT
Barbell, dumbbells, bodyweight — the 300 adapts to what you have.
03
GENERATE YOUR 300
Your prescription is built automatically. 6 exercises. 50 reps each. Ready instantly.
04
ACCEPT THE STANDARD
Commit to the work. The Standard is set. Now it is your turn.
05
DO THE WORK
Execute the 300. Log your time. Track your load. Measure every rep.
06
SEE YOUR PROGRESS
Every session recorded. Every improvement visible. Earn the next Standard.
The Philosophy
WHY 300?
Two connected meanings. One standard.
Meaning One — The Method
THE STRUCTURE IS INTENTIONALLY SIMPLE.
6
Movements
×
50
Reps Each
=
300
Total Reps
Target
30:00
The prescription is personal. Exercises can change. Resistance can change. The athlete changes.
The fundamental 300 remains recognizable. The structure is the constant.
This allows athletes at every ability level to face the same fundamental challenge.
ONE STANDARD.
EVERY LEVEL.™
Meaning Two — The Symbol
300 MEANS MORE THAN 300 REPS.
300WOD draws philosophical inspiration from the Spartan ideal and the enduring cultural symbolism of discipline, endurance, courage, commitment, and standing against overwhelming odds.
The Spartan is our symbol for the internal athlete — the part of you that accepts difficult work, maintains discipline, returns after setbacks, and continues when quitting would be easier.
This is symbolic. It is not an attempt to recreate historical Sparta. The Spartan is the version of you that shows up — especially when it is hard.
DISCIPLINE
ENDURANCE
COMMITMENT
RETURN
Dennis rebuilt more than once. The Standard was always there to return to. That is what the Spartan represents — not a destination, but a discipline you can always come back to.
The Philosophy
FIND YOUR SPARTAN.
“Find Your Spartan” does not mean becoming an ancient warrior. It means discovering the disciplined version of yourself that is capable of more than you previously believed.
Transformation. Life. Setbacks. Rebuilding. Returning to the Standard.
You don't need to become someone else.
You need to discover what you are capable of becoming.
The Work
6 × 50 = 300
6
Exercises
×
50
Reps Each
300
Total Reps
Target: 30:00
Sequential or circuit. Resistance scales to your Standard. The structure remains recognizable. The athlete changes.
The ProgressionONE STANDARD.
ONE STANDARD.
EVERY LEVEL.
The structure of the 300 never changes. What changes is the prescription — exercise selection, load, and complexity — earned through demonstrated performance.
IFOUNDATION
BUILD THE BASE. LEARN THE STANDARD.
Primarily bodyweight with explicitly approved light-load exercises. Building the base of consistent training.
Bodyweight • Approved light loads • Simple patterns
—
ALLOWED EXERCISES
IIHOPLITE
BUILD STRENGTH. ADD RESISTANCE.
Includes loaded exercises. Resistance becomes the challenge.
Loaded • Compound basics • Increasing weight
—
ALLOWED EXERCISES
IIIELITE
MORE RESISTANCE. SAME STANDARD.
4 compound + 2 accessory/isolation movements. Technical demand increases significantly.
Compound dominant • Technical lifts • Accessory work
—
ALLOWED EXERCISES
IVSPARTAN
THE STANDARD DOESN'T CHANGE. YOU DO.
Six approved compound movements. Maximum technical demand. The highest Standard earned. A stronger Spartan earns a harder Spartan prescription.
6 compound lifts • Maximum load • Peak performance
—
ALLOWED EXERCISES
HIGHEST STANDARD
THE STANDARD DOESN'T CHANGE. YOU DO.
Progression is earned through demonstrated performance — not unlocked by time or payment.
EXPLORE ALL STANDARDSThe Variety
96 EXERCISES. FOUR STANDARDS.
THE STANDARD NEVER CHANGES.
YOUR WORKOUT DOES.
VARIETY
—
Exercises in the shared library, organised across all four Standards.
STRUCTURE
6 × 50
Six exercises. Fifty reps each. Every single time.
ONE STANDARD
6
EXERCISES
×
50
REPS EACH
=
300
TOTAL REPS
30:00 IS THE STANDARD.
DON'T COMPARE US TO THE AVERAGE.
COMPARE US TO THEBEST.
THEY'RE GOOD. THAT'S WHY WE CHOSE THEM.
Leading training apps offer powerful individual features. 300WOD connects them inside one adaptive training system — built around 300 reps and one fixed 30-minute Standard.
Swipe to compare
| FEATURE | WHY | 300WOD | Fitbod | Freeletics | Alpha Progression |
|---|---|---|---|---|---|
| SMART TRAINING FEATURES | |||||
| Personalized workout generation | Workouts built around you. | ||||
| Equipment-aware training | Train with what you have. | ||||
| Goal-aware programming | Train toward your objective. | ||||
| Performance-driven progression | Training evolves as you do. | ||||
| Muscle readiness / recovery | Yesterday changes today. | — | |||
| Week-level programming | Your sessions work together. | ||||
| Custom training & workout logging | Your training, your way. | ||||
| Progress tracking & analytics | See what is changing. | ||||
| Apple Watch workout experience | Train beyond the phone. | — | |||
| AI Coach | Personalised coaching from your data. | — | — | — | |
| Community / social | Train beyond yourself. | Beta | — | ||
| Challenges | A reason to compete. | — | |||
| Leaderboards | See where you stand. | Beta | — | ||
| THE 300WOD SYSTEM — WHERE FEATURES BECOME A METHODOLOGY. | |||||
| 300-rep methodology (6 × 50) | One repeatable training framework. | — | — | — | |
| Fixed 30:00 performance Standard | Time stays fixed. You progress. | — | — | — | |
| Four scalable Standards Foundation → Hoplite → Elite → Spartan | One Standard. Every level. | — | — | — | |
| Load calibration against 30:00 | Performance determines progression. | — | — | — | |
| 300WOD Benchmark system | Measure progress with key movements. | — | — | — | |
| Adaptive Week + Muscle Impact | Readiness, generation and progression work together. | — | — | — | |
| Challenges & leaderboards tied to the 30:00 Standard | Compete on one framework. | — | — | — | |
| Complete adaptive 300WOD ecosystem | Watch · Workout · Progress · Community. | — | — | — | |
FEATURES AREN'T THE SYSTEM.
HOW THEY WORK TOGETHER IS.
Leading training apps offer powerful individual features. 300WOD connects readiness, equipment, goals, generation, progression and performance inside one training methodology — built around 300 reps and one fixed 30-minute Standard.
IT ADAPTS.
IT CHALLENGES.
YOU GROW.
THEN IT ADAPTS AGAIN.
MORE SYSTEM.
WITHOUT THE PREMIUM PRICE.
300WOD
Standard
$59.99
/ YEAR
FIRST 300 FOUNDERS
6 MONTHS FREE
then optionally $49.99 / YEAR
FREE
6 months
Fitbod
$95.99
/ YEAR
Alpha Progression Pro
$79.99
/ YEAR
Freeletics
Pricing varies by market and purchase channel
Comparison based on publicly available official product information reviewed September 2026. Features and availability may vary by platform, subscription and region.
Legend: ✓ = Full capability · ◐ = Partial / different implementation · — = No equivalent capability identified in the official product information reviewed.
* Fitbod Custom Challenges are documented for business/organization offerings.
THE TRAINING SYSTEMYOUR TRAINING
YOUR TRAINING
CREATES DATA.
Your data shapes what comes next. 300WOD is not a workout generator — it is a training system that learns from every session.
THE ADAPTIVE LOOP
01
YOUR PROFILEStandard, equipment, goals, training days.
02
YOUR STANDARDFoundation → Hoplite → Elite → Spartan.
03
YOUR TRAININGGenerated 300WOD matched to your level.
04
MUSCLE IMPACTWhat did this session actually load?
05
MUSCLE READINESSWhat is ready for more work now?
06
ADAPTIVE WEEKHow should the plan adapt this week?
07
TODAY'S ADAPTIVE 300The right workout for today.
08
TRAINExecute the 300. Log every rep.
09
TRACKTime, volume, load — all recorded.
10
ADAPT AGAINYour data shapes what comes next.
↑ LOOP CONTINUES
WHY CARDIO?
STRENGTH. CAPACITY. CONDITIONING.
Strength builds the engine. Conditioning teaches you to use it.
Selected 300WOD sessions combine resistance training with cardio or conditioning to build work capacity, recovery and performance under fatigue. This is intentional — not accidental.
Not every 300 needs cardio. But your Standard should prepare you for more than one kind of effort.
THE 300 IS MORE THAN REPS. IT IS CAPACITY.
MUSCLE IMPACT
What did my training load?
Every completed 300 creates a muscle-impact profile. Training load is mapped across the 12 canonical muscle groups — not estimated from exercise names alone.
MUSCLE READINESS
What appears ready for training now?
Muscle Readiness estimates readiness from recent logged training load and how it changes over time. No recent logged load is not proof of recovery.
Muscle Impact
SEE THE WORK.
MALE FRONT
MALE BACK
Tap a muscle label or table row to highlight
Muscle Impact visualizes expected muscle exposure from your 300 based on the workout prescription. Understand the balance of your training. Make informed decisions about your prescription.
See which muscle groups your current Standard engages. Identify what you are developing. Adjust your prescription with clarity — not guesswork.
Muscle Impact% Exposure
Note: Muscle Impact visualizes expected training exposure based on exercise classification — not an exact physiological or medical measurement. Use it as a training guide.
MembershipMORE THAN
MORE THAN
A WORKOUT.
Paid 300WOD membership unlocks the connected training platform — adaptive intelligence, full history, and the complete ecosystem.
TODAY'S RECOMMENDED 300
ADAPTIVE WEEK
MUSCLE IMPACT
MUSCLE READINESS
WORKOUT HISTORY
PROGRESS
SAVED WORKOUTS
COMMUNITY
CHALLENGES
LEADERBOARDS
FOUNDER'S DIET™
7-Day Free Trial
YOUR FIRST ADAPTIVE WEEK IS ON US.
Train 300WOD free for 7 days and experience how every workout changes what comes next. Full member access. No limitations.
Monthly
After trial
Cancel anytime
Best Value
Yearly
After trial
Best commitment
START MY 7-DAY TRIAL
Full access during trial · Data preserved after expiry · No surprise charges
Founder StoryBUILT FROM EXPERIENCE.
BUILT FROM EXPERIENCE.
NOT THEORY.
2012
THE ORIGINAL TRANSFORMATION
~50 KG
110 LBS
~8
Months
Dennis Jensen founded 300WOD from lived experience — not theory. The methodology was proven in his own training before it became a product. Both personal transformations came before the app and helped shape its concept: strength progression, purposeful conditioning, controlled technique and training days that take previous load into account. Becoming a father also made a practical training structure matter.
Dennis' results are his personal historical experience. Individual results vary. 300WOD does not make medical or guaranteed weight-loss claims.
PREMIUM MEMBER FEATURE
FOUNDER'S DIET™
THE NUTRITION PHILOSOPHY BEHIND THE STANDARD.
Training is 30 minutes.
What you do with the rest of the day matters.
Learn the principles behind the founder's approach to food, discipline, body composition and sustainable performance.
Start with principles.
Observe your response.
Measure the result.
Adapt.
ONE STANDARD. EVERY LEVEL.™
12 MODULES
THE PHILOSOPHY
KNOW YOUR RESPONSE
PROTEIN FIRST
SIMPLE MEALS
FAT AS FUEL
+ 7 MORE MODULES
12 MODULES — MEMBERS ONLY
CommunityONE STANDARD.
ONE STANDARD.
MANY ATHLETES.
300WOD is not only an individual training system.
There is a real member community behind it.
THE COMPETITION IS YOU.
DIFFERENT LEVELS.
ONE SHARED STANDARD.
Whether you're at Foundation or Spartan, every athlete in the 300WOD Community trains to the same 300-rep standard. Shared progress, shared accountability, shared identity.
SHARED STANDARD
Every athlete trains to the same 300 standard. Foundation through Spartan — one benchmark, many athletes.
PERFORMANCE RANKINGS
Leaderboards built on validated workout data — time and volume, not aesthetics or followers.
ATHLETE CHALLENGES
Complete a 300, challenge another athlete to match it. Accountability built into the system.
MEMBER STORIES
Real results from real athletes. Progress, breakthroughs, and the work behind the standard.
Member Stories
THE STANDARD IN PRACTICE.
300
The 300WOD Ecosystem
BELONG TO SOMETHING
LARGER THAN A WORKOUT.
The Community is part of the complete 300WOD ecosystem — training, performance tracking, leaderboards, challenges, and the athletes who share the same standard. Members only. Built for the work.
Custom Training — BetaMORE THAN
MORE THAN
THE 300.
Take on the Standard. Or build your own.
From strength and bodyweight training to cardio and conditioning, 300WOD is being built to handle your entire training life.
Official 300WOD
THE STANDARD TESTS YOU.
StandardsBenchmarksProgressionLeaderboard
Custom Training
CUSTOM TRAINING TRAINS WITH YOU.
Build Your OwnStrengthCardioPersonal Tracking
ONE APP. EVERY WORKOUT.
The ChallengeYOU FINISHED IT.
YOU FINISHED IT.
NOW CHALLENGE SOMEONE.
After completing your 300, send a friend the exact same prescription. Same exercises. Same reps. Can they match your time?
01
Complete Your 300
Finish the work. Log your time.
02
Challenge a Friend
Share your unique challenge link.
I DID THIS 300.
CAN YOU?
Challenge Code
300wod.com/c/[code]
CHALLENGE A FRIEND
Full challenge engine launching with the mobile app.
The EcosystemTHE STANDARD.
THE STANDARD.
EXPANDING.
The 300WOD system is growing. The app, the exercise library, and the video platform are all extensions of the same Standard.
AVAILABLE ON THE APP STORE
THE 300WOD APP
THE STANDARD. IN YOUR POCKET.
Build your workout. Set your Standard. Track every rep. Download 300WOD on the App Store.
EXPLORE
EXERCISE LIBRARY
THE MOVEMENTS. THE STANDARD.
Technique guides, scaling options, and Standards for every movement in the 300WOD system.
EXPLORE
AVAILABLE ON THE APP STORE
APPLE WATCH
YOUR WORKOUT. ON YOUR WRIST.
Included with the iPhone app. Follow the current exercise, log reps and sets, and see heart rate and elapsed time on your wrist.
EXPLORE
WATCH 300WOD
EXERCISE TECHNIQUE. FULL 300S. THE STANDARD.
Official 300WOD video content. Exercise technique guides, full workouts, and the story behind The Standard.
EXPLORE
The Shop300WOD
VIEW THE PLANNED COLLECTION300WOD
SHOP
Planned Collection
Built around the Standard. Chosen by the community.
No payment. No commitment. Demand decides what drops.
PLANNED
TRAINING TEE
PLANNED
PERFORMANCE TANK
PLANNED
ESSENTIAL TEE
PLANNED
TRAINING SHORTS
PLANNED
HOODIE
PLANNED
TRAINING CAP
PLANNED
SHAKER
MembershipONE STANDARD.
ONE STANDARD.
EVERY LEVEL.™
Full access to the connected training platform. Adaptive intelligence, complete history, and the entire 300WOD ecosystem.
Founding Launch Price
ANNUAL
$59.99/ year
7 DAYS FREE · NO CARD REQUIRED
Renews at $59.99/year. Cancel anytime.
Everything included
Today's Recommended 300
Adaptive Week
Muscle Impact
Muscle Readiness
Workout History & Progress
Saved Workouts
Community
Challenges & Leaderboards
Founding Programme
THE FIRST 300
6 months full access. Permanent founding-member status.
FREE
6 MONTHS · NO CARD REQUIRED
Then $49.99/year · 300 members maximum
6 months full 300WOD membership
Permanent FIRST 300 founding-member status
FIRST 300 profile and community badge
Complete member platform access during founding period
Ability to report bugs
Limited to 300 founding members. No automatic billing.
All paid plans include a 7-day free trial · No card required during trial · Full access during trial · Data preserved after expiry · No automatic charge without payment details
The First 300ONE STANDARD.
ONE STANDARD.
EVERY LEVEL.
THE COMPETITION IS YOU.
JOIN THE FIRST 300
300 athletes. One Standard. The beginning of a movement.
Six months free. No card required. No automatic charge. Continue only if you choose, at $49.99/year.
No spam. No noise. Just the work.