{"id":57436,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57436"},"modified":"2026-05-14T22:35:47","modified_gmt":"2026-05-14T20:35:47","slug":"300-reps-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/300-reps-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 300-reps metabolic strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ 300-reps metabolic strength workout \/ 22 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&#8220;This is Sparta!&#8221;<\/strong> Everyone remembers this iconic line from <em>300<\/em>, the epic historical drama portraying 300 fearless warriors marching into battle against an army many times their size. Today&#8217;s battle looks a little different.<\/p>\n\n\n\n<p>Welcome to the <strong>300-reps metabolic strength workout<\/strong>. It features just <strong>3 exercises<\/strong>, each with a <strong>different number of reps<\/strong>, repeated across <strong>10 demanding rounds<\/strong>. Your mission? <strong>Hit 300 total reps before the 22-minute mark.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell push press x5<\/li>\n\n\n\n<li>Dumbbell bent over row x10<\/li>\n\n\n\n<li>Dumbbell squat x15<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready for the 300?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 exercises<\/li>\n\n\n\n<li>Different reps<\/li>\n\n\n\n<li>10 rounds<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>10 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Dumbbell push press<\/h3>\n\n\n\n<p><strong>5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.<\/li>\n\n\n\n<li>Dip slightly into a shallow squat, then explosively extend your hips and legs to help press the dumbbells overhead.<\/li>\n\n\n\n<li>Lock out your arms at the top, then lower the weights back to shoulder level and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/waXYrh5qhGc?si=dnjibHSo4RcQbTpF\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Dumbbell bent over row<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a dumbbell in each hand and hinge at the hips until your torso is nearly parallel to the floor.<\/li>\n\n\n\n<li>Keep your back flat, core engaged, and shoulders set.<\/li>\n\n\n\n<li>Pull the dumbbells toward your torso by driving your elbows back and squeezing your shoulder blades together.<\/li>\n\n\n\n<li>Lower the weights slowly and repeat with control.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/tudR0vQtHuA?si=4RGMEd1A6spQGIRq\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Dumbbell squat<\/h3>\n\n\n\n<p><strong>15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a pair of dumbbells at shoulder height with palms facing each other.<\/li>\n\n\n\n<li>Stand with feet shoulder-width apart, core braced.<\/li>\n\n\n\n<li>Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.<\/li>\n\n\n\n<li>Drive through your heels to return to standing, keeping the dumbbells in position.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/YY6RzGNi6h4?si=lNe5Uf7uM-1Rj4BY\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After completing this 300-reps metabolic strength workout, choose your next battle below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min chest and back superset workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine upper-body workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min kettlebell pyramid workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder and legs workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min upper-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-unilateral-back-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min unilateral back workout<\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine leg workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-emom-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min EMOM upper-body workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-arm-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min arm strength workout<\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-chest-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min lower-chest strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15-min HIIT push workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-upper-back-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min upper back workout<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ 300-reps metabolic strength workout \/ 22 minutes Equipment: Dumbbells &#8220;This is Sparta!&#8221; Everyone remembers this iconic line&#8230;<\/p>\n","protected":false},"author":7,"featured_media":57930,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"103","_seopress_titles_title":"Workout of the week: 300-reps metabolic strength workout | %%sitetitle%%","_seopress_titles_desc":"Ready for a challenge? This 300-reps metabolic strength workout pushes you through 10 rounds to reach 300 reps.","_seopress_robots_index":"","_seopress_analysis_target_kw":"300-reps metabolic strength workout","footnotes":""},"categories":[103],"tags":[126,935,936,1103,1727,1728],"class_list":["post-57436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-metabolic-strength-workout","tag-300-reps","tag-300-reps-metabolic-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57436"}],"version-history":[{"count":6,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57436\/revisions"}],"predecessor-version":[{"id":57946,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57436\/revisions\/57946"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/57930"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}