THE MOVEMENTS.
THE STANDARD.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Dumbbell or barbell biceps curl. Primary bicep isolation movement.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Kettlebell snatched from the swing to overhead in one movement.

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

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

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

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

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

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

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

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

Outdoor or track running. Primary cardiovascular conditioning movement.

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

Outdoor cycling. Lower body cardiovascular conditioning.

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

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

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

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

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