The “300 workout” is a high-intensity strength and conditioning workout that gained popularity after it was used to train the cast of the movie “300” for their physically demanding roles as Spartan warriors. The workout was designed by Mark Twight, a renowned strength and conditioning coach.
The original “300 workout” consists of a series of exercises performed in a circuit fashion, aiming to improve strength, endurance, and overall fitness. The workout is challenging and requires a high level of physical fitness. Here is an example of the original “300 workout”:
Pull-ups: 25 reps
Barbell Deadlifts: 50 reps
Push-ups: 50 reps
Box Jumps: 50 reps
Floor Wipers (with a barbell): 50 reps
Single-Arm Clean and Press (with a kettlebell or dumbbell): 50 reps (25 per arm)
Pull-ups: 25 reps
The goal is to complete all the exercises in the circuit without rest, performing them one after the other. Rest is allowed only between sets or exercises if needed. The workout is intense and is meant to be completed as quickly as possible while maintaining proper form.
The 300 workout is named after the number of reps in a certain workout to get actors in shape for the movie “300”. Check out these videos, tips along with intermediate and beginner versions of the 300 workout.
The workout consists of bodyweight and barbell exercises done in a rapid succession for full workout effect. Can you work your way up to the 300 workout?
The 300 Workout
50 deadlifts at 135 pounds
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
no rest between exercises. Score is total time.
Intermediate version of 300 workout:
5 chest to bar pull ups
20 squat jumps
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Add in 100 double under jump ropes to finish.
Beginner version of 300 workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 double under jump ropes (or 200 singles) for 200 total repetitions – or 150 double unders for a full 300.
It’s important to note that the original “300 workout” was specifically designed for the actors in the movie, who were already in excellent physical condition and trained extensively. It may not be suitable for beginners or individuals with certain health conditions.
It’s recommended to consult with a fitness professional before attempting this workout or any high-intensity training program to ensure it aligns with your fitness level and goals. Additionally, modifying the workout to fit your abilities and gradually increasing intensity over time is a sensible approach to avoid injury and ensure proper progression.