300 Workout

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?

Video – 300 Workout

The 300 Workout
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
no rest between exercises. Score is total time.

Spartan 300 workout

Intermediate version of 300 workout:
5 chest to bar pull ups
20 squat jumps
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Add in 100 double under jump ropes to finish.

Video – 300 workout with commentary from actors

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.

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