3x300

Scroll down for video demonstrations of the exercises. Some movement names may be unfamiliar, but the videos show you exactly how to perform them.

3 miles. 300 reps. One seriously effective endurance workout.

This workout challenges more than your cardiovascular fitness.

It challenges your ability to continue producing force through fatigue.

After each mile, you'll complete 100 strength repetitions, giving you a total of 3 miles of running and 300 strength reps by the end of the workout.

Instead of running on fresh legs every mile, you'll learn how to maintain good mechanics, stability, and power while your muscles are already working hard.

Which is exactly what endurance sports demand.

Why This Workout Works

Distance running isn't just about your heart and lungs.

It's also about how long your muscles can continue producing force while maintaining efficient movement.

This workout develops:

• Muscular endurance

• Running durability

• Upper and lower body strength

• Core endurance and rotational control

• Mental toughness

• The ability to maintain good running mechanics under fatigue

By alternating running with strength work, you're teaching your body to recover on the move and to continue performing when you're no longer fresh.

That's a skill every endurance athlete benefits from.

Who It's For

This workout is great for:

• Runners

• Hybrid athletes

• Obstacle course racers

• Endurance athletes

• Anyone looking to improve conditioning while building full-body strength

Equipment needed: weighted bar, dumbbells

Exercise Demos Included: New to a movement? No problem. Click any exercise name to watch a quick video demo so you can feel confident before you start.

The Workout

Round 1

• 1 Mile Run

• 50 Push-Ups

• 50 Bent Rows (you can use a weighted bar or 2 dumbbells)

Round 2

• 1 Mile Run

• 50 Squats (you can use a weighted bar, kettlebells, or dumbbells)

• 50 Lateral Step Downs (25 each leg)

Round 3

• 1 Mile Run

• 50 Sit-Up Twists

• 50 Burpees