When the “300” movie came out, I was so impressed and fascinated with the physiques of the actors portraying the spartan warriors…especially King Leonidas (Gerard Butler).
I don’t remember any other movie having the amount of actors with such incredible physiques.
With the release of the movie, Mark Twight of Gym Jones released the fitness test he used for the actors called the “300” workout. So, of course I had to try it and oh, was it brutal. On paper it looked easy, but actually going through the workout was such a humbling experience.
Because of Mark Twight’s training plans, many of the actors went from being around 40 pounds overweight to lean, mean fighting machines…in a matter of months.
In Twight’s own words about the routine he created…
“When describing the workout, it is more accurate to say that it requires strength, power endurance and aerobic fitness, as it is generally a person’s inability to continuously produce the power needed to do the movement over and over again.”
The original workout is done in circuit fashion which consisted of 300 reps. You go from one exercise to the next with little to no rest in between.
The aim is to complete all of the exercises in the fastest time possible with the goal of beating that time in subsequent workout sessions.
My Own Variations of the 300 Workout
The workouts have their own unique set up. Some follow the original 300, while others are different.
Your goal is to complete the 300 reps in the fastest time possible.
Are you ready for the challenge?
These workouts are not for the faint of heart or beginner fitness enthusiast. You have to be ready for war!
These workouts can be integrated into your overall training regimen, used as challenge circuits once in a while, or if you are a trainer or coach, you can put your clients and athletes to the test.
Regardless of how you use these 300 workouts you will burn fat, build lean muscle, increase your strength endurance and get the mind set that will propel you into the best shape of your life.
Whether you’re using your own bodyweight, kettlebells, dumbbells, barbells, medicine balls, suspension trainers or unconventional equipment there is 300-workout challenge for you in mind!
The great thing about these “300” workouts is that you can use them as warm ups for your main training or as finishers after you regular workout session.
Prepare for Battle and Get It Done!
300 Workout #1: Zombie Apocalypse 300 Workout
Exercise List
1. Barbell Deadlift and Curl – 50 reps
2. Knee to Chest High Planks – 40 reps (20 reps per side)
3. Bulgarian Split Squats – 30 reps (15 per side)
4. Chin Ups – 30 reps
5. Abs Spring Ups – 50 reps
6. Barbell Chest Press – 50 Reps
7. Burpees – 50 Reps
300 Workout #2: Med Ball 300 Workout
Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement.
Exercise List
1. Med Ball Reverse Lunges – 50 (25 per side)
2. Med Ball Side to Side Plyo Push ups – 25 Reps
3. Med Ball Russian twists – 25 Reps
4. Med Ball Jump Squats – 50 Reps
5. Med Ball Climbers – 50 Reps
6. Med Ball RDL – 50 reps–(25 per leg)
7. Med ball Burpees – 50 Reps
300 Workout #3: Bodyweight 300 Workout
Perform each exercise for the prescribed reps as fast as you can.
Exercise List
1. Abs – In and Outs – 25 reps
2. Jump Squats – 50 reps
3. Pike Push Ups – 25 reps
4. Kick Ups – 50 Reps
5. Burpees – 50 reps
6. Clapping Push Ups – 50 reps
7. Mountain Climbers – 50 reps
300 Workout #4: Dumbbell 300 Workout
Perform each exercise with little to no rest in between. Make sure to time how long it takes you to Get It Done so you can beat your time later!
Exercise List
1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB Jumping Lunges – 40 (20 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Jump Squats – 40 reps
9. DB Swings – 50 reps
300 Workout #5: 300 Ab Workout
Perform each exercise for 50 reps one after the other as fast as you can. Make sure to keep time so you can attempt to best yourself next time. (Alternate exercise in paranthesis)
Exercise List
1. Prisoner Squats (BW Squats) – 50
2. Close Grip Push Ups (Push Ups) – 50
3. V-Ups (Flutter Kicks) – 50
4. Rotational Burpees (Burpee – No jump) – 50
5. Jumping Lunges (Forward Lunge) – 50
6. Plank Builds (Plank Body Raise) – 50
300 Workout #6: Spartan 300 “Bulletproof” Weighted Vest Workout
Perform each exercise one after the other as fast as possible while maintaining good form.
Use a weighted Vest that is challenging.
Exercise List
1. KB Snatches – 50 reps (25/side)
2. Kick Outs – 40 (20 per side)
3. Medicine Ball Slams – 40
4. One Arm Kettlebell Swings – 25 (per side)
5. Renegade Row Push Ups 40 – 20 (per side)
6. KB Thrusters – 40
7. Burpees – 40
300 Workout #7: Burpee 300 Workout
Perform 50 reps of each exercise for time. Alternate exercises are in parentheses.
Exercises
1. Burpee Thrusters (no Jump) – 50 reps
2. Burpee Jumping Lunges – 50 reps
3. Spiderman Burpees – 50 reps
4. Side-to-Side Plyo Burpees – 50 reps
5. Pull Up Burpees – 50 reps
6. Mountain Climber Burpees (4 Mountain Climbers and Jump) – 50 reps
300 Workout #8: Barbell 300 Workout
300 Workout Barbell Edition. Great challenge workout to help build muscle, strength endurance and mental toughness.
Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to time how long it takes you to Get It Done!
Exercise List
1. Floor Chest Press – 40 reps
2. Jump Squats – 30 reps
3. Cleans – 30 reps
4. Floor Windshield Wipers – 50 reps ( 25 per side)
5. Bent Over Rows – 30 reps
6. Push Press – 40 reps
7. Power Barbell Sprawls with Curl – 40 reps
8. Deadlift – 40 reps
300 Workout #9: Brutal Beatdown MMA 300 Workout
Complete each exercise one at a time for the prescribed reps. Rest when needed to maintain good form.
Exercise List
1. Sprawls – 100 reps (Full body explosive movement, cardio and functional)
2. Rotational Mountain Climbers – 300 Reps (Core Strength, Rotational Power, Shoulder Stability)
3. Jumping Lunges – 100 Reps (Lower Body Plyometric movement, Explosiveness, Lactate Threshold)
300 Workout #10: Combat 300 Workout Challenge
Perform each exercise for the prescribed reps one after the other taking minimal rest. The goal is to get through the workout as fast as you can.
Advanced Version (VIDEO)
1. Single Kettlebell Swings – 20 per arm
2. Pull Ups/Chin Ups – 20 reps
3. Ninja Tuck Jumps – 20 reps
4. Tornado Push Ups – 20 per side
5. Alternating Single Leg Power V-Ups – 20 reps (Left and Right = 1 rep)
6. Dumbbell Reverse Lunge to Plyo Jumps – 10 per side
7. KB Clean and Press – 10 per side
8. Mountain Mules – 40 reps
9. Pistol Squat or One-legged Squats – 10 per side
10. Power Plank – 20 reps
11. One Legged Burpees – 40 reps
Intermediate Version:
1. 2 Arm Kettlebell Swings – 40 reps
2. Chin Ups/Inverted Rows 20 – 20 reps
3. Jumping Squats – 20 reps
4. Push Ups – 40 reps
5. Abs Bicycle Crunches – 20 reps
6. DB Lunges – 10 per side
7. DB Clean and press – 10 per side
8. Mountain Climbers – 40 reps (Left & Right = 1 rep)
9. Assisted One Legged Squats – 20 reps
10. Plank Builds – 20 reps
11. Burpees – 40 reps
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