300 workout
The 300 workout was created and used by Gym Jones when training the actors for the 300 movie. In reality it wasn’t a workout. It was a test (or a kind of “baptism”) used at the end of their training period.
The idea is to perform a series of exercises in the minimum time possible and you must have a minimum fitness level to do it.
The workout is as follow:
- 25 pull-ups (or chin ups)
- 50 deadlifts at 60 kg
- 50 push-ups (toes – no knees on the floor!)
- 50 box jumps with a 55-60 cm box
- 50 “floor wipers” (a core and shoulders exercise at 60 kg – same bar you used on your deadlifts)
- 50 “clean and press” with a 16 kg dumbbell (a weight-lifting exercise)
- 25 more pull-ups — for a total of 300 reps
We are doing this challenge at the fitness centre at London Business School as well with some variations in order to include everybody.
Remember this is not a workout you should do 2 or 3 times a week. This is a test or challenge which you can use as a tool to assess your fitness level and progress.
Try it yourself and post your time on my comment area at the bottom of this post.