The 300 workout seems to be one of the best overall body workouts. Keeping your core fit is important and better than just doing a boring gym routine. Developing real strength that can be used outside of the gym and to tackle "real" world task is important. From chopping wood to doing a Triathlon, ones body must be prepared to fit off injury. This is not for the weak, so most triathletes should not have a problem, and since this is the off season it is the best time to redefine your core body.
The 300 Workout
The workout gets its name from the total number of repetitions.
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
There's no rest between movements
Beginners, start slow and work up to the 300.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
Now build the strength to carry you through next season.
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