The 300 Workout is a strength training regimen based on the movie 300, consisting of 300 repetitions of exercises including pull-ups, deadlifts, pushups, box jumps, windshield wipers, clean and press, and ending with more pull-ups. It is recommended for advanced exercisers only.
The 300 Workout is an exercise regimen based on the 2006 movie 300, which tells the story of the Battle of Thermopylae. In 480 B.C. C., the Spartan king Leonidas led his army of 300 men against a Persian army that had supposedly been more than a million men. The actors who played the Spartan army went through an intense training routine to replicate the muscular physiques that real Spartans would have had during that time period. The 300 Workout uses a total of 300 repetitions of strength exercises to build strong muscle and limit body fat so you appear as lean as possible. The regimen is generally already recommended for advanced exercisers because it might be too intense for beginner or moderate exercisers to perform safely.
The first part of the 300 workout is a series of pull-ups. Pull-ups are performed by placing the hands on a high horizontal bar with the palms facing away from the body. The athlete then lifts the lower body off the floor using only upper body strength, particularly the back muscles. Twenty-five pull-ups are repeated in succession without a break before immediately moving on to the next exercise in the routine.
Once the pull-ups are complete, they’re followed by 50 repetitions of the deadlift, strength exercises in which an athlete bends slightly at the knees and hips and grasps a bar placed on the ground. He or she then quickly raises the bar by pressing into their heels and gently moving their hips forward to avoid straining the lower back. For the 300 workout, deadlifts are performed with a 135 lb (61.23 kg) barbell. Immediately after the deadlifts are completed, the athlete should follow it with 50 pushups, in which he or she lies on their front with palms on the ground, then pushes the body to an upright position parallel to the ground. .
The routine continues with an exercise known as the box jump. The athlete places a large, stable box on the ground, then quickly jumps up and lands firmly on top of the box before immediately jumping to the ground. Box jumps are repeated 50 times to increase flexibility and agility, as well as work the muscles of the lower body.
An exercise known as windshield wipers follows the box jumps. Floor scrubbers are performed by the athlete lying on their back with their legs extended out. The athlete lifts a 135 lb (61.23 kg) barbell straight across the body and holds it parallel to the upper body. He or she then raises the legs to meet the right hand, then lowers them to the ground and repeats the process, but finds themselves on the left hand. Each right and left movement counts as one repetition and the wiper exercise is repeated 50 times.
The 300 Workout begins its conclusion with an upper body strength, clean and pressing exercise. It is performed similarly to deadlifts, but instead of stopping at the hips, the weight is lifted overhead. The cleaning and pressing motion is performed with a 36 lb (16.33 kg) medicine ball and repeated 50 times. The workout then ends with another 25 pull-ups.
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