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The 300 Workout


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#1 paintballjla

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Posted 10 May 2009 - 08:18 PM

Well I am sure a lot of people here have seen the movie 300. Good movie in my opinion. One thing that anyone watching will notice the incredible shape the actors are in. The entire movie was shot in front of a green screen. Yet the actors bodies were real. :P

Well the 300 workout is a workout of 300 repetitions. Easy to remember the name of it, yes?

It's a workout that you will start off slow. Then end in a crawl. Everytime. :P
To be honest it's hard as shit.

I searched and the topic did not come up. Which sort of surprised me. I think there is even a DVD out with the workout.

Here we have it.

Pullups - 25 reps

Deadlifts with 135lbs - 50 reps

Pushups - 50 reps

24-inch Box jumps - 50 reps

Floor wipers - 50 reps

Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps

Pullups - 25 reps




Do NOT attempt it unless you are fairly good shape. You can sub in your own exercises if you wish. Something easier would be like this...

15 bodyweight rows

25 bodyweight squats

15 pushups

50 jumping jacks

20 mountain climbers

10 close grip pushups

15 bodyweight rows




But! The 300 workout will kick your ass... but. It'll make you a Spartan if you are committed. :o





It's very simple obviously, but it builds muscle and burns fat. The actor from the movie, Andrew Pleavin did the entire 300 in 18 mins and 11 secs.





For inspiration.






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Oh and for the movie because of time limitations each cast member performed the workout several times a day on average. This is not advised, but be my guest if you want to.


is that where you get a towlel and pushit with you hands on it and your feet pushing you up and down the gym and if so is that down and back counst as one or down counts as one and back counts as one because we did those every day in football offseason except we would do down and back reg like 10 time side ways down and back 10 times and crab down and back 10 times then repeat the reg it sucked

#2 davidansley

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Posted 11 May 2009 - 06:20 PM

you do realize that for the movie they had those ridiculous six pack abs airbrushed on right? they were still in great shape but not every single actor had perfect abs like that lol. damn false advertising haha

#3 Camo

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Posted 24 May 2009 - 10:30 AM

you forgot to include:

* Tie your children to trees and whip them
* Let them loose to the wilderness with only a knife
* Destroy all endearing emotion mankind is capable of
* Starve them so they can learn to ignore hunger
* Educate them ONLY in the art of war


All i need now is the workout :D
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#4 Spuds

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Posted 24 May 2009 - 07:40 PM

They did this at my school, (mostly for all the linemen on the football team) but my one buddy did it (were the frosh btw)


He came into bio the next day and could barley walk and take notes!!
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Hey I made $25 my first day at the above website, try it out

#5 sawcast

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Posted 24 May 2009 - 07:44 PM

you forgot to include:

* Tie your children to trees and whip them
* Let them loose to the wilderness with only a knife
* Destroy all endearing emotion mankind is capable of
* Starve them so they can learn to ignore hunger
* Educate them ONLY in the art of war

You forgot one.

Force them to kill a slave and then punish them if they are caught.
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#6 TECH14

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Posted 24 May 2009 - 08:33 PM

you forgot to include:

* Tie your children to trees and whip them
* Let them loose to the wilderness with only a knife
* Destroy all endearing emotion mankind is capable of
* Starve them so they can learn to ignore hunger
* Educate them ONLY in the art of war

You forgot one.

Force them to kill a slave and then punish them if they are caught.


you forgot another teach them how to kick people down a giant bottomless hole

#7 Murd0ck

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Posted 03 June 2009 - 12:34 AM

This workout will show you amazing results very fast, but it will kick.your.ass. I know OF a guy and seen his before and after pics, and it's incredible. Also, you need a very good diet or else you won't see shit.

I tried this once and got to the the last set of pull ups and vomited. I couldn't finish it and every muscle I had was screaming bloody murder.

I would not recommend doing this unless you are in very very good shape, as mentioned. I am in a pretty good level of fitness and it made me look like a sissy.
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#8 shadowthread

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Posted 03 June 2009 - 08:57 AM

This workout will show you amazing results very fast, but it will kick.your.ass. I know OF a guy and seen his before and after pics, and it's incredible. Also, you need a very good diet or else you won't see shit.

I tried this once and got to the the last set of pull ups and vomited. I couldn't finish it and every muscle I had was screaming bloody murder.

I would not recommend doing this unless you are in very very good shape, as mentioned. I am in a pretty good level of fitness and it made me look like a sissy.


ya or just do less reps of each until you are strong enough to do it all at once.

#9 TECH14

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Posted 03 June 2009 - 10:20 AM

I do a work out similar to this.

30 curls

30 military

30 behind the neck

30 tris

30 up right row

30 hang cleans

30 squats

30 lunges

50 pushups on perfect push up

50 situps

50 lunges with no weight

25 pull ups

10 bench

but i do all this with low weight like all the thirty reps that is with 65 pounds and the bench is 95 pounds. But I do this every night and it really works great.

#10 Dadoo202

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Posted 03 June 2009 - 11:18 AM

Doing that every nite is probly not good for you allow for your muscles to rest.
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#11 mephane

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Posted 03 June 2009 - 12:32 PM

p90x ftw

#12 Pain-T-Baller

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Posted 03 June 2009 - 12:37 PM

p90x ftw


Hell yeah. i have done the P90 it is an awesome work out regiment.
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#13 Phantom9399

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Posted 03 June 2009 - 07:46 PM

imma stick with p90x because its more than just one workout to do everyday... you get a variety so you're working more muscles, and you dont get bored with the same workout every day

the pain of p90x is that you're constantly sore due to muscle confusion, so its not just a wall that you hit at the beginning and climb over it as you go... its constant soreness for 90 days, well it gets less and less, but it seems to be more consistant

both workouts show amazing results though




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