300 Workout?

[bribri]

Just wondering if anybody has used or is using this as their core workout. I just started doing it 2 weeks ago, at the begining it to took me around an hour to get all 300 reps in. I just got done doing it in 48 minutes tonight and I felt like shit and thought I was going to lose my lunch.

The 300 workout was made famous by the actors in the movie "300", for those unfamiliar with the routine here it is:

THE "ORIGINAL" 300 WORKOUT

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

BTW some of the actors in the movie, were doing this workout in 18 minutes, according to an article I read in Men's Health.

Your Thoughts?

 

[kchustle]

Re: 300 Workout?

Funny how the 300 workout has 300 reps. It seems like something you would do in crossfit. I definitely could not complete it at this point in time.

 

[bobbyfairbanks]

Re: 300 Workout?

I have been following www.crossfitfootball.com for a few months now. I decided to knock out the 300 workout and it is very much the same as crossfit, jymjones. etc. It was a great work out but nothing ground breaking.

 

[SLO]

Re: 300 Workout?

I started it and did it for a few months back when that article came out (I think it's been a couple years). It's actually a great routine. The thing I always had trouble with was the floor wipes. Is the one you are following having you hold a bench bar while doing them?

Reminds me...I should start it again for the next month.

 

[bribri]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: SLO</div><div class="ubbcode-body">I started it and did it for a few months back when that article came out (I think it's been a couple years). It's actually a great routine. The thing I always had trouble with was the floor wipes. Is the one you are following having you hold a bench bar while doing them?

Reminds me...I should start it again for the next month. </div></div>


Yeah the floor wipers are done by holding 135lbs in the up position and touching your feet to the plates.

 

[CapDog]

Re: 300 Workout?

Definately a good quick overall body workout. I`ve never made it my sole workout, but I do like to throw it in there once and awhile.

 

[canman]

Re: 300 Workout?

I have a few clients that use it along with crossfit. They have good results and gives them some variety

 

[Strykervet]

Re: 300 Workout?

I got this book called "US Navy SEAL Workout" when I joined the military (I figured at the time I'd try the SEALs but I couldn't get a guarantee I wouldn't be a cook if I failed, so infantry it was!). It is written by, and the pictures are of, the BUDS instructors. Anyway, the workout book was great. Told how to do all the stuff the right way. It really helped get me in shape, and as far along as I got in the military, I never was able to max out the workouts in that book.

Shit, a five mile ocean swim? In the feezing Puget Sound? F that.

It is the real deal; don't know about "300" the movie, but you'll be "300" the PT test (or waaaay more if you can finish it) with that workout no problem.

 

[bobbyfairbanks]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Strykervet</div><div class="ubbcode-body">

It is the real deal; don't know about "300" the movie, but you'll be "300" the PT test (or waaaay more if you can finish it) with that workout no problem. </div></div>

If you finish it? If it is to hard change the amount of weight you are using or use a cheat on the pull ups. Take more time.

 

[Mendy300wm]

Re: 300 Workout?

Last time I did this workout I did it in sub 17, but I've been doing nothing but CrossFit for years

 

[bobbyfairbanks]

Re: 300 Workout?

I just got off the phone with one of my buddies who has been slacking. He is going to use it as his get back into working out exercise. He is going to hate the windshield wipers.

 

[TheTick]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Mendy300wm</div><div class="ubbcode-body">Last time I did this workout I did it in sub 17, but I've been doing nothing but CrossFit for years </div></div>

Wow, nice time man. I was floating in the 18s. What is your body type? I'm 5'10", 215 (not fat) and I have a hard time keeping the fire going without gassing at that intensity.

Just so everyone knows, this routine is not meant to be a primary workout. It's meant as an evaluation tool/ competition. The guys on "300" only did it like once a week.

 

[Early Cuyler]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: TheTick</div><div class="ubbcode-body">Just so everyone knows, this routine is not meant to be a primary workout. It's meant as an evaluation tool/ competition. The guys on "300" only did it like once a week. </div></div>

I've been trying to do this 2-3 times a week. Good to hear I'm only supposed to feel that bad ONCE a week.

 

[bribri]

Re: 300 Workout?

Would there be something wrong if I did this workout twice a week?

 

[bobbyfairbanks]

Re: 300 Workout?

It might slow down your other work outs

 

[TheTick]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: bribri</div><div class="ubbcode-body">Would there be something wrong if I did this workout twice a week? </div></div>

Well, I know the guy that designed it, "Gym Jones", never intended it to be done as a primary workout. I believe he said in an article that I read that he did not recommend it more than twice a week.

It's a beating and, as mentioned above, will suck some life out of your other workouts.

 

[northern shooter]

Re: 300 Workout?

I used to do this workout a couple years ago in under 20 minutes, I did it for 10 weeks recently every second day using 40 pound DB and got it to under a half hour, Definetly boosts your cardio and recovery.

 

[_Shay_]

Re: 300 Workout?

I used to do that workout 3 times a week, but switched over to a different one, a mix of that and another workout I found. Sure helped me get past 20 pullps, and quickly.

 

[Mendy300wm]

Re: 300 Workout?

6 foot 205lbs float in between 8-9% body fat, I find the key is to do it all unbroken just hammer it out, when you start breaking it up that's when you watch the clock run away from you

 

[Conqueror]

Re: 300 Workout?

IIRC, the original Gym Jones article made it clear that the 300 workout was not something they did routinely for training purposes. It was a 1-time, invitation-only physical fitness test. The cast only did the workout once, and only if the fitness trainers thought they were ready for it.

 

[regatoni5]

Re: 300 Workout?

This used to be my favorite workout. My average time doing it was around 12 minutes when i was doing 4 a days in the desert (run in the morning, swim at night, crossfit before chow and yoga after) Its one of those ones that make you want to cry but Mendy300WM is right. the best way to do it is just go balls to the wall and push it out. another great workout is the KALSU (or the manmaker as we called it) i'll post it below

us a bar with 25's (95lbs or do 135 if you're feeling spunky)

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

 

[HajjWhisperer]

Re: 300 Workout?

Do you guys kip on the pull-ups and do you do jump pull-ups once you've reached failure?

 

[rgrmike]

Re: 300 Workout?

Just did it in 16:50

I'm 5'7" 180-185lbs
28 yrs old

 

[TheTick]

Re: 300 Workout?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Hajjwhisperer</div><div class="ubbcode-body">Do you guys kip on the pull-ups and do you do jump pull-ups once you've reached failure? </div></div>

I work out at home.... When I first started doing this, I hooked 90 pound power bands to my pull up bar to aid me.

 

[rgrmike]

Re: 300 Workout?

If I'm doing a workout for time then I'll do "kipping" pull-ups. Once I reach failure I'll get off of the bar, take a rest, then get back on and continue doing pull-ups. Usually if a workout calls for jumping pull-ups it will specify that. If you struggle with pull-ups I don't see a problem with doing the jumping variation until you build yourself up.

 

[Casey Simpson]

Re: 300 Workout?



<span style="font-family: 'Times New Roman'">I'm thinking, in light of the Olympic games, that fitness training is not the mystery the magazines imply. I wonder if a member here has a connection with an olympian's trainer, or olympian athlete? We would have some training questions about what regimine, foods, etc., worked.

Do the mags ever enlist the services of an olympic gymnast's weight trainer? I'm curious.</span>