Gym Jones 300 Workout: The Mind Is Primary | WHOOP

Last fall, WHOOP helped three veteran Navy SEALs train for one of the most grueling events imaginable, the Specter Series. Also supporting them in their preparation for their epic 103-mile skydive/swim/run was Gym Jones.

Gym Jones started in Salt Lake City, Utah in 2003, working with a small group of martial artists, climbers and military. In 2007, they trained the cast of the movie 300. Their fundamental training philosophy is that the mind is primary, and we should use the gym to build from the inside out.

Over the past 15+ years, Gym Jones has worked with military contracts, professional athletes, Warner Brothers and Sony Pictures, as well as the general population at large. Their 8,000-square-foot facility outside Salt Lake City serves as a training place for local members and the testing grounds for all their programs and methodologies, which are available online to members all over the world.

The Gym Jones philosophy: the mind is primary

"We believe in providing a supportive atmosphere that teaches you to take ownership, execute to the highest standards and conquer fear and self-doubt."

The Gym Jones approach to training enables you to push beyond your mental and physical barriers. They define fitness as "the ability to do a task," and one size does not fit all.

Training programs should follow a progression: Needs Analysis — What is your objective? Testing — Where are you in relation to your goal? Program Design — Map out the training necessary to get from where you are to where you want to be.

Execution — Do the program and modify it along the way as required. Testing/Analysis/Redesign — Did the program achieve the objective? If not, fix it. Repeat the process.

"We are not just a gym, but a community of individuals dedicated to being better people, recognizing that that journey starts by looking inwards. The mind is the target, the gym is simply a tool."

Part of Gym Jones' philosophy is training our weaknesses through constant and ruthless self assessment. They demand a lot from their members, and themselves. Through this process there is an atmosphere where people can be vulnerable and challenge themselves in ways they would not be capable of on their own.

At WHOOP, we're proud to have great friends like Gym Jones whose goal is to make the most of our human potential. Visit their website to explore their online seminars and training programs.

The official Gym Jones 300 workout

The 300 workout consists of 300 total repetitions performed for time. Scale weights accordingly based on your fitness level.

25 pull-ups (strict)

50 deadlifts (135 lbs)

50 push-ups

50 box jumps (24 inch box)

50 floor wipers (135 lbs)

50 kettlebell clean and press (36 lbs)

25 pull-ups (strict)

How to scale the 300 workout for your fitness level

The 300 workout is a demanding test of physical and mental endurance. If you cannot complete the prescribed weights or movements with proper form, scaling is necessary to maintain the intended stimulus and prevent injury.

For the barbell movements, reduce the deadlift and floor wiper weight to a load you can move for 10 to 15 unbroken reps when fresh. If strict pull-ups are a barrier, use a resistance band for assistance or substitute with ring rows.

Lower the box jump height to 20 inches or perform step-ups to reduce the impact on your joints. The goal is continuous movement that keeps your heart rate elevated while safely managing muscular fatigue.

Track your muscular load with WHOOP Strength Trainer

High-volume, mixed-modal workouts like the 300 challenge both your cardiovascular system and your musculoskeletal system. Traditional heart rate monitoring alone does not capture the full physiological impact of lifting heavy weights for high repetitions.

WHOOP Strength Trainer quantifies the muscular load of your workout by logging the weights, reps, and sets you complete. By building the 300 workout in Strength Trainer, you get a complete picture of your Strain, allowing you to understand exactly how much stress you placed on your body.

This data helps you make informed decisions about your Recovery the next day. When you know the true cost of your training, you can adjust your sleep and daily behaviors to bounce back faster.

Frequently asked questions about the Gym Jones 300 workout

What is a good time for the 300 workout?

A highly competitive time for the 300 workout is under 15 minutes. Completing the workout in 15 to 20 minutes is considered an excellent benchmark for advanced athletes. If you are scaling the movements, aim to finish within 20 to 25 minutes to ensure you are maintaining the appropriate intensity.

How often should you do the 300 workout?

The 300 workout is a benchmark test, not a daily training routine. You should perform it sparingly to measure your progress over time. Completing it once every three to six months allows you to measure improvements in your fitness without overtaxing your central nervous system.

Can beginners do the 300 workout?

Beginners can attempt the 300 workout, but they must scale the volume and the weights. Instead of 300 total repetitions, a beginner might cut the reps in half for a 150-rep version. Prioritize movement quality over speed, and use lighter weights to safely build the capacity required for the full test.