The 300 Workout
If you have seen the movie then you have heard the hype about how the cast of the Spartan movie “300” worked to get into shape. Men’s health online has a feature on it and if your feeling like a bad-ass you should give it a try.
I’m going to try it for a week and see how it goes. We all know it takes more than a good workout to get into the kind of shape these guys are in and chances are that they were in pretty good shape to begin with and just need the workout to get cut and accentuate their physique for the movie. The actual workout is summarized below but to see the full article check out the men’s health site and read more about it and check out the videos and alternative adaptations you may be more able to use at home for this work out.
The “300″ Workout
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
Men’s Health Online 300 Work-Out
Image Source: Warner Brothers
Related Stories
POSTED IN: Exercises
16 opinions for The 300 Workout
No 300 Workout
Sep 2, 2007 at 8:45 am
How did it go?
If you read Mark Twights article on the Gym Jones site (mark developed the workout) he says it was just a one off test for the actors and not hte entire workout.
But then any regular exercise is going to do you good
Scott
Sep 2, 2007 at 7:32 pm
honestly, I haven’t tried it out yet cause I Kinda forgot about it. But its quite obvious that you have to be in pretty good shape to do it. I imagine that I’m going to be exhausted after finishing after the first three exercises. I’ll give it a try next week and post on how it turnes out after the first day. Of course if I was getting paid what these guys got paid it would be a much better incentive…
Kristen King
Sep 6, 2007 at 2:02 pm
Holy crap! Did you really try it? Dying to hear how it went.
kk
SGT Moore
Sep 8, 2007 at 9:31 am
I just finished the 300 workout less than an hour ago. The walk from the parking lot to my bedroom was probably the most embarrassing thing I’ve ever encountered. The workout was brutal, but I finished in 19mins, 55seconds. The first set of pull-ups are hard enough, but by the time you make it to the second set you are already fried. I had a fellow soldier hold my feet for the second set. I think the the people who put this workout together definitley arranged the exercises for the most exhuasting total body workout ever. I believe the Army has forced me to become more focused on my physical fitness, but if you want to test yourself on a larger scale, I strongly suggest this workout. Another soldier, who is less active than I am, also did the test. He finished at 42mins, 31 seconds. If there are any typos in this, its because my hands still havn’t stoped shaking.
Scott
Sep 10, 2007 at 6:18 pm
Have’nt tried it yet, Been kinda sick lately…oh, and a bit lazy too. One of these days I’ll give it a try and as Sgt Moore said the first set of pull-ups are going to be hard enough, perhaps this coming weekend I’ll give it a shot, right now I have some blogging to catch up on…or at least thats my excuse. ;)
Health Tips Blog » The 300 Workout
Sep 18, 2007 at 6:19 am
[…] Faith wrote an interesting post today onHere’s a quick excerpt […]
luke sedge
Nov 18, 2007 at 3:24 pm
myself and some fellow gym nuts. Firefighters in London are going to attempt the ultimate 300 workout 300 reps in each dicapline.
how do you like them apples, will let you know the outcome.
D-Reynolds
Mar 15, 2008 at 9:31 pm
Does anyone know how many time a week u do the 300 workout ?
Scott
Mar 16, 2008 at 5:33 am
I’d say try it once, see what your recovery period is and then figure out ow many times a week your willing to put yourself through that kind of punishment….but I’d say once a week is good and mix it with your normal workout.
Phil
May 29, 2008 at 6:12 pm
The 300 workout featured here was not designed as a regular thing. It was a final test for the people starring in the 300 film and the stuntmen involved. Only one actor actually did the 300 workout on this page and he finished in 18:55. There have been warnings about doing this too often, it will mess your muscles up of you do this once per week, every week.
chaz
Jun 11, 2008 at 1:57 pm
I agree the wokout is intense but not as intense as i though it would be, i recommend anyone to do this at least twice a week to see results, then maybe you can add more exercises reaching 400 reps up to 600 YHHHHH BABY!! CUMMMMMMM ONNNNNNNN!!!
CSTONE
Jul 15, 2008 at 11:10 pm
did the workout bout 2 hours ago im 17 and a bbal player and it was pretty hard it gets the whole body sore i gues im gonna do it twice a week maybe 3 idono how much..
si
Jul 25, 2008 at 2:35 pm
hi im a fitness instructor, and love the spartan way of training, and i have completed the 300 workout in 27 min. i trained by doing circuit training 5 times a week. theres a small business thats run in blackburn, lancashire, england. called Body Tech-uk and they train the spartan 300 way look them up £3,50 per circuit. si
John
Aug 13, 2008 at 8:49 am
Hi - did the 300 yesterday and gotta say its the first time i ever threw up during a circuit!
Being a couch potato with a desk job my time was a truly pathetic 28 minutes. On the plus side i think i can lose about 4 minutes by just not throwing up…
Danny
Aug 20, 2008 at 7:03 pm
This is seriously the most vicous and most effective work-out I have ever done in the past 4 years
Rob
Aug 28, 2008 at 7:13 pm
Loved It, Pretty hard but really enjoyed it. Im a full time athlete and found it hard work. That last 25 is brutal. Great workout
Im gonna use it as i would circuit training…1 day on for every 3 days off, while mixed in with my other workouts and Training.
Have an opinion? Leave a comment: