300 Spartan’s Workout
I discovered this new way of training commonly known as ‘’Crossfit training" the other day. It had me interested becuase It brings into another element of training compared to my normal routine. I stumbled across this routine on Inkcreep’s page. I was intrigued about this workout called the 300 Spartan workout used by the cast of 300. Today I thought I would give it ago. I will break down each stage of the workout on how I went.
Below is the routine I followed. You must carry out all the exercises with minimal breaks. It is a timed routine and you must carry out all 300 reps. To start off
25 pullups I turned my timer on my watch and quickly did 1 set of 13 followed by 1 set of 12 then quickly rushed over to the deadlifts
50 reps deadlift 60kg (135lbs) I’m quite good at these, I managed to do 2 sets of 25 with a small 30 sec break in between.
50 pushups these felt good becuase my chest and triceps were fresh and I managed to pull 25 reps, then 15 then 10 reps. With only a small break in between.
24-inch Box jumps 50 reps I had a platform which was about knee height ( probably a little under 24 inches. So I managed to do 50 of these straight in a row. This was intense, my heart rate is running near its maximum after I finished.
Floor wipers 50 reps with these I layed on a flat bench and held a bar and weights 60 kg(135lbs) above my head while pulling my feet up towards the bar. This was really intense lower ab workout. The real technique asks you to alternate your feet up to each of the plates to put emphasis on your obliques, but the bench i was lieing on was to narrow and difficult to balance on. So I just moved my feet up towards the middle of the bar. I managed to do 3 sets of 17, 16, 16. I strugged more to keep the bar up above my head then actually doing the crunches.
Single-arm Clean-and-Press with 36lbs Kettlebell 50 reps My gym does not have kettlebell so I used a 15kg dumbell instead. I’m not sure if you are supposed to do 50 or 25 reps on each arm. Imanaged to get 25 reps done straight in a row for each arm. This was very gruelling. I was having 1-2 secs rests between each rep to get thru the last 10 or so reps out.
25 pull ups Now this was the ultimate killer. Unfortunately the chin up bar was occupied. So I used a lateral pull down machine on 60kg and struggled to pull the last 25 reps out.
By then I looked at my watch and noticed my time was 20min 35secs. I must say for my first time I am stoked with my performance. I know my routine was probably not exact to program but next time I will prepare it to be exact. I must say this has added a different element to my normal gym visits. I will definately add this once a week and hopefully I will break the 18 minute mark sometime in the future.
