300WOD: Adaptive Training

6 exercises. 50 reps each. 300 total reps. A 30-minute target. 300WOD brings structure to strength and conditioning. Plan your training, record the work and use your history to guide what comes next. The competition is you. ONE STANDARD. EVERY LEVEL. Choose Foundation, Hoplite, Elite or Spartan to suit your ability, equipment and experience. The six-exercise, 300-rep framework stays consistent while the exercises and load can change. WORK TOWARD 30:00 Adjust your weight or resistance to work toward the 30-minute target with controlled technique. Your time is feedback for choosing the next load, not a reason to rush your reps. ADAPT YOUR TRAINING WEEK Follow Adaptive Week and use estimated Muscle Readiness, based on logged training history, to help guide your next session. Readiness is an estimate, not a direct measurement of recovery or a guarantee that every workout will set a record. TRAIN WITH YOUR EQUIPMENT Use suitable barbell, dumbbell, kettlebell or bodyweight movements. Choose Sequential to complete exercises in order, or Circuit to work through rounds. Build strength and conditioning at home or in the gym. BUILD YOUR OWN WORKOUTS Custom Training on iPhone includes a catalogue of 400+ exercises, including cable and machine movements. Choose exercises, sets, reps and loads, then save and reuse your sessions. Custom workouts remain separate from official 300WOD results and rankings. Movement guides are available for selected exercises, not every catalogue entry. LOG THE WORK. SEE YOUR PROGRESS. Record reps, loads and elapsed time. Review completed sessions, training volume and performance trends. Use benchmarks to compare your own results over time. YOUR WORKOUT ON APPLE WATCH Send a supported 300WOD session from iPhone to your paired Apple Watch. Follow your exercises, record reps and view workout time and heart rate with permission. Keep your completed training in your history. Benchmark 300 is also available on Apple Watch. Share completed workout results through the iPhone share sheet. BUILT FROM PERSONAL EXPERIENCE Dennis Jensen created 300WOD after his own training transformations and the challenge of fitting demanding training around work and family. Those transformations happened before the app and helped shape its method. MEMBERSHIP Premium features require an active 300WOD membership. Monthly and annual auto-renewable subscriptions are available through Apple In-App Purchase. Your purchase screen shows the local price and billing period. Subscriptions renew automatically unless cancelled. Manage or cancel subscriptions in your Apple account settings. Restore Purchases is available in the app. Existing members can sign in with their 300WOD account. 300WOD provides fitness information and training estimates, not medical diagnosis or treatment. Privacy: https://300wod.com/privacy Terms: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/