The 300 workout - Spartan madness

The 300 workout

- All exercises are done without scheduled rest between the moves.

1. Pull-ups, overhand grip (25 reps)
2. Deadlifts with 60kg loaded bar (135 lbs, 50 reps)
3. Push-ups (50 reps)
4. 61 cm box jumps (24-inch, 50 reps)
5. Floor wipers with 60kg loaded bar (135 lbs, 50 reps) 
6. Single-arm clean-and-press with 16 kg kettlebell (36 lbs, 25 reps per arm)
7. Pull-ups, overhand grip (25 reps)


Remember the movie 300 ?

I discovered this workout from Men's health magazine. The workout was published years ago but the first sentence of the article is current: "Want Hollywood muscle? Try this 300-rep Spartan workout used by the cast of the movie for a full-body transformation". I instantly got a flashback of actors in that movie. My answer was obvious.


I'd like to categorize this workout as a crossfit workout. The 300 workout was my second crossfit workout ever. Feeling before the workout was tense and excited. I decided to complete the workout as fast as I could. I knew things would get ugly. Hardest reps were last 25 pull-ups. Floor wipers were surprisingly hard to complete after four exercises of the workout. Pull-ups and floor wipers cost me a lot of time. Even though I was exhausted and out of breath, I tried to complete the reps correctly. I have to admit that last five pull-ups of the last set weren't clean at all but I gave everything I had. Short breaks between the sets helped me finish this workout without fainting.

Holding a 60 kg (135-pound) loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.
— Men's Health

I give my props to Andrew Pleavin (300 cast member), who completed this workout in 18 minutes, 11 seconds. I weigh 90 kg (198 lbs) and my time was 26 minutes, 56 seconds.

Is this Sparta ? I don’t know, but I’m sure it’s madness.

P.s. We shot a lot of pictures and a spectacular video of the workout. Check them out :)