If you're looking for a workout that tests strength, muscular endurance and cardiovascular fitness in one monster session, the '301' Fitness Test delivers all three.
Created by US Army serviceman David Winne, the 301 combines 300 reps across the big three barbell lifts with a one-mile run – all against the clock. Revisiting the test a couple of years after first designing it, Winne admitted he was quickly reminded that it's 'not for the faint of heart'.
The 301 Fitness Test
Using your bodyweight on the bar, complete:
- 100 Back Squats
- 100 Bench Presses
- 100 Deadlifts
- 1-mile run
The clock starts with your first squat and doesn't stop until you've finished the mile, including all rests and transitions. You can't partition the exercises, either: all 100 squats must be completed before moving onto the bench press, followed by the deadlifts and, finally, the run.
How to Approach It
Winne recommends breaking up your reps well before you reach failure. His advice is simple: 'stick to a plan and just chip away'.
He singles out the bench press as the toughest section, suggesting you start with even smaller sets than you use for the squats rather than waiting until fatigue forces you to reduce your reps.
What to read next
And unless you're seriously strong – and have the work capacity to match – there's no need to attempt the full bodyweight version straight away. Winne offers three levels:
- Bodyweight as programmed
- 75% of bodyweight
- 50% of bodyweight
Choose a load that allows you to keep moving with solid technique across all 300 reps. This is already a huge test of muscular endurance without turning every set into a battle for survival.
What's a Good 301 Time?
Winne suggests finishing in under 60 minutes as a target, while more advanced athletes can aim to break 50 minutes.
But your first priority should be completing the workout safely and establishing a benchmark. With 300 loaded reps before you've even reached the run, there's little benefit in chasing the clock if your technique starts falling apart.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
