Back in 2008 when the ‘300’ movie came out, the ‘300’ workout came out.
The story goes… Several of the actors performed this circuit style workout created by Mark Twight that combined olympic lifts, power lifts and body weight exercises that drastically changed their bodies in record time.
Soon after, there were athletes, gym rats and just about everyone in between eager to learn how King Leonidas and his Spartan warriors got their abs of steel…
The workout gets its name from the total number of repetitions. All of which are a combination of pulling, pushing, pressing, jumping, rotating and more pulling.
The challenge of this workout is to continually “rep out” the movements until completion, then moving to the next with minimal rest/breaks. Basically completing all the exercises as fast as you can.
Now, I’ve read that this workout was done by the actors more than once a month. That comment has since been proved a myth. The actors were trained beforehand with the exercises/movements that make up the infamous 300 for several weeks. Training for the actors required 90 minutes to two hours a day, five days a week, Twight says, plus the same amount of time fight training. At the end, the Spartan Workout was their TEST.
Here is it…..
- 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 (kettle bells work best or dumbbells, or slap 75 lbs on a barbell)
- 25 more pull-ups — for a total of 300 reps
Andrew Pleavin, who plays Daxos, posted the fastest time of 18 minutes, 11 seconds. Now, I’m not sure how much Andrew weighs, but that is a very impressive time. Considering the pull-ups mainly 😉
There aren’t many gym rats let alone athletes that weigh over 180 lbs that do pullups let alone deadlifts, floor wipers or cleans.
A few years ago (2009), I decided to have a little challenge with a couple of our elite athletes. The athletes chosen were only the ones that also practiced all the exercises regularly. Since then, the fastest time keeps getting faster and faster…
As of May 10th, 2012 the infamous “Spartan 300” has been completed in less than 15 min. Fastest time: 13.50.
By a 140 lber!!!!!
Now, before you decide to give it a go, I will say, even for the well trained athlete, this circuit is pretty brutal and for most, the chance of injury is very high. I’m saying DO NOT attempt this workout without proper training/technique/progression. You will be humbled otherwise and considered lucky if you don’t get hurt.
Best advise, FIRST learn proper deadlift form, clean and press form, etc.. Do a couple of the exercises each week in a circuit style or superset format for several weeks. Decrease the reps down to 3’s and 5’s instead of 50. Focus on progress using heavier weights. By doing so you’ll build your strength up and eventually be prepared to get after it.
After the first time, you’ll know exactly where your weakness’s are.
Post up your times on Twitter @Tru_Strength #TSPCSPARTAN300 or comment below. We’d enjoy hearing your feedback.