The Kiss Fitness Blog
Workout Level: Easy
The 300 Workout

You would have done well not to have heard of the infamous 300 workout, many websites have submitted their claims to the workout and many have even charged for the privilege.

Every fitness site on the web has a take on the 300 workout, the so called workout that the actors from the movie 300 undertook to get into shape and get that 300 physique. It would be nice to think that these actors undertook the workout 'X' times per week and this was the only workout they used to achieve their classic physique. However, this is unlikely due to the size of the workout, the workout is hard and it would be ineffective and near impossible to perform this on a regular basis. It's called the 300 workout as that is the total amount of reps that are performed during the entire workout. All these exercise and reps are performed consecutively with little or no rest, a massive super-set if you like or a large circuit with no rest, either way it sounds tough.


What you'll need

To complete this workout, you will need access to a gym or have the follwing equipment.

Do you have what it takes?

The Workout 

Ok, so let's have a look at this workout, we already know that it consists of 300 repetition's, but repetitions of what? Well here they are...

  • 25 x Pull Ups
  • 50 x Deadlift @ 135lbs (61.24Kg)
  • 50 x Press Up
  • 50 x Box Jump @ 24 inches
  • 50 x Floor Wiper @ 135lbs for one-count (61.24Kg)
  • 50 x KB Clean and Press @ 36lbs (KB must touch floor between reps (16.33Kg)
  • 25 x Pull Ups

300 reps total

Wow, that's a lot!

Can you imagine doing this on a regular basis? I doubt it. As per the rules of the workout it was performed in succession with no or limited rest between exercises with the aim to complete the workout in the quickest time possible. Sound more like a test? Yep, sure does sound like a test. It was in fact that, a test. This was actually the pinnacle of the actors training, a test that most of the actors would only be able to complete after months of training and even then some did not complete it. 

So with this in mind as far as the workout goes, it's perhaps not a workout but an extreme test following months of well planned training The team responsible for the training of these actors transforming them from Hollywood stars into highly authentic Protagonist's using basic training techniques and equipment including kettlebells, medicine balls and rings to achieve their goal of making the cast of '300' look like genuine warriors living off the land. This team is known as 'Gym Jones' and you can read the article by 'Mark Twight on exactly how they performed this awesome feet and details of their elusive training routines

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