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Today I did the 300 workout after work, but slightly modified. Here is the original though: https://www.menshealth.com/fitness/a19536290/muscle-building-10/

What I do:

20 pull ups with a 2 second negative, 5 at regular speed

Deadlift 45lbs x 25, 35 lbs x 25 (I have lower back issues I have to be careful with, will eventually work up to the full 135lbs x 50)

Pushups 35 x 2 second negatives, 5 x regular speed, then I do 10 full bodyweight dips

Box jumps 25 x 24 inches, 25 x 12 inches

Floor sweepers, I hold 135 pounds over my chest and do the exercise 35 times, then I take a short break and finish the 50 reps with a sort of shorter/ easier movement with my legs.

Clean and press 40lbs x 23, 35lbs x 2, each arm.

Pull ups full pull ups x 18, short pull ups x 7

In some cases, I've made the exercises easier, in most cases I've made them harder. In any case, I'm going to work up to the full workout, and each exercise will be made more difficult. Yes, the 300 workout was and is sort of a "fad workout", but be honest, you have to be in REALLY great shape to do it, and it is something you can gradually workup too. For me, it's great because it works both strength and conditioning AND...most importantly, mental toughness, which is half the reason to even get in really great shape,