Workout of the week: 300-reps metabolic strength workout

11th May 2026

ALL LEVELS / 300-reps metabolic strength workout / 22 minutes

Equipment: Dumbbells

“This is Sparta!” Everyone remembers this iconic line from 300, the epic historical drama portraying 300 fearless warriors marching into battle against an army many times their size. Today’s battle looks a little different.

Welcome to the 300-reps metabolic strength workout. It features just 3 exercises, each with a different number of reps, repeated across 10 demanding rounds. Your mission? Hit 300 total reps before the 22-minute mark.

Dumbbell push press x5
Dumbbell bent over row x10
Dumbbell squat x15

Ready for the 300?

WORKOUT SETUP

3 exercises
Different reps
10 rounds
Little to no rest
Equipment: Dumbbells

WORKOUT EXERCISE LIST

10 rounds

1 – Dumbbell push press

5 reps

Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.
Dip slightly into a shallow squat, then explosively extend your hips and legs to help press the dumbbells overhead.
Lock out your arms at the top, then lower the weights back to shoulder level and repeat.

2 – Dumbbell bent over row

10 reps

Hold a dumbbell in each hand and hinge at the hips until your torso is nearly parallel to the floor.
Keep your back flat, core engaged, and shoulders set.
Pull the dumbbells toward your torso by driving your elbows back and squeezing your shoulder blades together.
Lower the weights slowly and repeat with control.

3 – Dumbbell squat

15 reps

Hold a pair of dumbbells at shoulder height with palms facing each other.
Stand with feet shoulder-width apart, core braced.
Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.
Drive through your heels to return to standing, keeping the dumbbells in position.