The 300 Workout. AKA:How to look like a Spartan

[Blotan Hunka]

http://www.gymjones.com/knowledge.php?id=35

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

"Ouch Babe!"

Great link up there BTW.

 

[Bob Hubbard]

Is there a workout to use to get in shape to do that workout?

 

[crushing]

Don't forgot the hours on the stationary bike.

 

[Carol]

Don't forgot the hours on the stationary bike.

Hey, he's not showing enough skin. :lol:

 

[Blotan Hunka]

Gym Jones is the joint that whipped the cast of 300 into shape. Its basically a CrossFit operation. Hardcore stamina training. Im hoping to pick-up some of this type of stuff as my summer workout cycle. I plan on being sore most of this summer.

 

[Kreth]

You forgot having a makeup artist accentuate the definition of your muscles so they show up better onscreen.

 

[Bob Hubbard]

If I tried this, I'd die. That is one intense workout.

 

[Jonathan Randall]

Thanks for the link. I especially liked this comment from the site:

"... and we don’t count short-stroked reps no matter how fast they get done. Even if you’re a Hollywood star."

 

[KempoGuy06]

Is there a workout to use to get in shape to do that workout?

Im thinking the same thing.

I might try to put some of those into my workout as well.

B

 

[Shaderon]

http://www.gymjones.com/knowledge.php?id=35

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

"Ouch Babe!"

Great link up there BTW.

Sounds a bit like the porogram my instructor put me on..... hang on... he's got a funny helmet too.... not sure about the skirt though

 

[MetalStorm]

http://www.gymjones.com/knowledge.php?id=35

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

"Ouch Babe!"

Great link up there BTW.

Is there a thread or something somewhere that explains what all the different types of excersizes are, I have found a bunch of places that explain deadlifts but the detail was so small I still dont get exactly how to do them so I havent yet.

Is a pull up just a normal chin up?

no clue what a floor wiper is.

 

[Blotan Hunka]

Look up "CrossFit" on google. And if you read the uplink thread you will see that that workout is a test and not the regular routine. They subscribe to the crossfit concept of the "workout of the day" no workout is a repeat of the last, but the exercises performed are from a list of specific exercises.

 

[Blotan Hunka]

The Deadlift:

Look up towards the ceiling, and *not* at the mirror. This will keep your back from "rounding".

Reach back with your butt, like you're trying to sit in a chair that's too far behind you.

In addition to this, try to imagine your spine stretching out. This will further straighten your back.

Tighten your abs as if bracing for a punch, and *then* inhale. This will protect your back.

Tighten the rest of your body, from head to toe: grip the ground with your feet, tighten your legs, glutes, arms... everything.

Let out a very small grunt, as if bearing down one last time.

Now, stand up slowly. Keep your shoulders down, imagine your arms are just cables holding the weight. Picture that you're pushing the ground away from you instead of lifting the weight off the ground. Just grind it, don't try to explode off the ground.

At the top, lock out, let out some of the air and inhale again.
Lower the weight with tension.

Rest a few seconds, lather, rinse, repeat.

 

[MetalStorm]

The Deadlift:

Look up towards the ceiling, and *not* at the mirror. This will keep your back from "rounding".

Reach back with your butt, like you're trying to sit in a chair that's too far behind you.

In addition to this, try to imagine your spine stretching out. This will further straighten your back.

Tighten your abs as if bracing for a punch, and *then* inhale. This will protect your back.

Tighten the rest of your body, from head to toe: grip the ground with your feet, tighten your legs, glutes, arms... everything.

Let out a very small grunt, as if bearing down one last time.

Now, stand up slowly. Keep your shoulders down, imagine your arms are just cables holding the weight. Picture that you're pushing the ground away from you instead of lifting the weight off the ground. Just grind it, don't try to explode off the ground.

At the top, lock out, let out some of the air and inhale again.
Lower the weight with tension.

Rest a few seconds, lather, rinse, repeat.

Thanks, that sums it up pretty good.

Do you know any sites you would recommend that explains common workout excersizes, I have some books on conditioning but some of the workouts have crappy pictures and its hard to understand what you should be doing exactly.

 

[Blotan Hunka]

Thanks, that sums it up pretty good.

Do you know any sites you would recommend that explains common workout excersizes, I have some books on conditioning but some of the workouts have crappy pictures and its hard to understand what you should be doing exactly.

http://www.crossfit.com/cf-info/excercise.html

 

[Blotan Hunka]

http://www.buzznet.com/tags/spartanworkout/video/

 

[Xue Sheng]

http://www.gymjones.com/knowledge.php?id=35

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

"Ouch Babe!"

Great link up there BTW.

IS THAT ALL YOU GOT!!!!!

THIS IS NOT SPARTA!!!!! :uhyeah:

wow, quite the workout actually

Please oh Please do not let my sifu see it.

 

[MetalStorm]

http://www.crossfit.com/cf-info/excercise.html

Very nice, thats exactly what I was looking for

 

[Blotan Hunka]

Good Mens Health article about the "300" training program here.

 

[Hannya]

Just started this workout, can do about 90% of it and so far love it. Had to add was squats and lunges since it lacks in the legs, and then some more weighted abs excercises. Gonna see what happens after a month to see wether I keep it or not, but at least its not boring Thanks for posting!