The 300 workout [for those who want to look like a damn spartan]

[Milky]

gtfo persians.




The 300 workout, as it was done by the actors:

“300”
25x Pull-ups
50x Deadlift @ 135lb
50x Push-ups
50x Box Jump @ 24” box
50x Floor Wiper @ 135lbs
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total

Modified Workout

25x Pull-ups
50x Deadlift @ 100lbs
50x Push-ups
50x Box Jumps @ 12” box
50x Knees to Elbows
50x KB Clean and Press @ 36lbs
25x Pull-up
300 reps total

For those of us just starting the routine...

12x Pull-ups (some of them did assisted pullups)
25x Deadlift @ 90lbs
25x Push-ups
25x Box Jumps @ 12” box
25x situps
30x KB Clean and Press @ 26lbs
12x Pull-ups (some of them did assisted pullups)
154 reps total

*These figures come from Mark Twight, the trainer for the movie and Josh Hillis, a trainer who modified the workout for his clients. To read Josh's whole article, go here: Josh Hillis' Fat Loss and Fitness Articles: The 300 Workout - Part 2 - How to do it



im gonna go to the gym this weekend and try it out

[.Ultima.]

OMG, some must have dies in the process.

I'm gonna try these out.

[Ysu]

That takes about 8 weeks right? Damn, I don't think I'd make it.

[TheTerrorofDeath]

Even if you guys don't believe, me this is an everyday workout for me. Its truthfully not as hard as it looks.

[Tobuoi]

Lol, I want to look like a Spartan. D'you think guys would be more into me if I did?

No, but seriously...I've never done a pull-up in my life. I don't know what half of those terms even mean...but if any of you guys can pull it off, awesome for you. Send me a picture *cough*

[.Ultima.]

I think i'll try this out. Chicks dig the spartan look. xD

[TheTerrorofDeath]

Originally Posted by Tobuoi

Lol, I want to look like a Spartan. D'you think guys would be more into me if I did?

No, but seriously...I've never done a pull-up in my life. I don't know what half of those terms even mean...but if any of you guys can pull it off, awesome for you. Send me a picture *cough*

Go look at it in the Post Your Picture Thread. Its not quite Spartan yet but ive mastered the workout.

[Cloud Buster]

I want to look like a Spartan to ( who doesn't?) well, nice job doing the workout limit but shouldn't there be like a 30 mile march or something?

[.Ultima.]

^ Its already painful just the way it is.

[Haku]

I would consider giving this a try it looks like a challenge and I workout almost everyday so this should really be no problem at all.

[.Ultima.]

I think I'm going to give the most easiest workout a try.

[hooded_twilight0]

are you serious? this is it? I mean yeah it's really difficult, but that's nowhere near as impossible as I thought it would be. I might actually try that if I can find out what the heck some of those are (my workout termonology isn't very good) the only problem I would have would be getting myself to do it every day, I'm a procrastinator at heart. but I bet I could easily start off on the modified plan and quickly work my way up to the top plan once I got used to it. I'm glad you posted this Milkman.

[TheTerrorofDeath]

Well I seriously doubt the people in the movie started out without anything. They probably already had a body to work with, therefore making it quicker to get to their stage. As for anyone on here who isn't fully developed, its going to take more than that and your going to have to work out more body parts than just those given. It takes alot more effort than that.

[.Ultima.]

^ I bet there is still some secret they didnt reveal.

[hooded_twilight0]

*sigh* sadly, I'm going to have to agree with the last two posts, but hey, a workout like this could never hurt, and I'm in need of defined abs ...