The “300″ Workout
I do the "300" Workout every three months as a testing basis to see how much I’ve improved in my overall conditioning. You may be familiar with the workout that was everywhere after the movie 300 came out. Mark Twight, the man who did the fitness training for the actors and stuntmen in the movie created it as a final test for those he deemed worthy at the end of their training period. It was the topic of articles, message boards and several hundred different people have put their videos of it on Youtube. In several of the articles, the top time was listed 18 minutes,11 seconds by one of the actors in the movie. This is the third time I have done it, but the first time that I have not used a modified version, (usually trade out the floor wipers for situps). I did the entire workout with the only substitute being a Dumbell in place of the kettlebell. I finished the workout in July in 19minutes and 39 seconds. Last night after playing basketball for an hour, I was able to complete it in 16 minutes and 19seconds.
Here is the workout.
Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Clean-and-Press with 36lbs Kettlebell - 50 reps
Pullups - 25 reps
November 20, 2007 at 10:16 am
Awsome job bro, my best time so far was about 18 minutes. Once I got down to 18 I started doing it with a 20 lb weight vest. I got it done in 19 minutes with the vest. Damn ,16 minutes though. Alright , time to step it up . I gotta try to beat 16min 19 sec. Thats going to be a tough one.Those floor wipers are the only thing that slows me down.
November 20, 2007 at 10:36 am
what is a floor wiper?
November 27, 2007 at 2:17 pm
dont know wether to thank you for motivating me or curse you for motivating me. i hadnt done the 300 workout in a few weeks , but after reading your time I decided to ditcth my weight vest and see if I could beat 16 minutes. I got it down to 15 min and 16 seconds! im still waiting for my hearing to come back and m eye sight to stop blurring.
December 6, 2007 at 8:30 am
For a floor wiper, you lay on your back and hold a barbell over your chest just like you would at extension in a bench press. While holding the bar there, you bring your legs up and to one side, keeping your legs straight and flexing in the hips and abs. You then drop your legs back to the starting position and bring them up to the other side. Your feet should be drawing a V. Also the barbell in this instance has 135pounds on it.