300 Workout

[Kofte]

Ive been switching between an A/B workout every other week for the past half year,  with different rep counts as I switch from A to B. Recently Ive noticed I have somewhat been plateauing so I decided to start this 300 workout to switch it up for the next month. If you want to try and use it be my guest.

The 300 workout is based on the workout the actors of the movie 300 had to endure in order to shape up, and it has been released for a while now.

Follow each step in succession without any breaks (if possible, if not you can turn each one into a certain number of reps - for example a set of 50 can be replaced by two sets of 25 reps)

1. 25 Pull Ups : Hands facing outward - Go all the way down in which your arms become straightened, then back up

2. 50 Dead Lifts at 135 pounds: Dont round your back

3. 50 Push Ups: Shoulder width hand placement - Keep your head elevated

4. 50 Box Jumps: 24 inch box/station

5. 50 Floor Wipers at 135 pounds: Alternate sides- One repetition equals one left and one right

6. 50 Clean and Press at 35 pounds: If 35 is too much you can lower

7: 25 Pull Ups

Totaling 300 reps, time yourself to see your time and attempt to get it faster every time, without neglecting your form

A good video that shows all the excercises is

Enjoy, after the first time be ready for your shoulders to burn

On addition to this I also added after the workout:

1. 3 sets of 8 on Row

2. 3 sets of 8 doing a Cable Face Pull

3. Calf Press 6 sets of 8 with 15 second break

Addition of ABS:

1. 3 Sets of 10 (with 35 pound weight attached) Leg Raises on Pull Up Bar

2. 50 V Ups

3. 50 Sit Ups with V Up coming down (Dont know the name but you basically do a sit up and when you go back down you lift your legs up 35 degrees and before your back hits the ground crunch toward your toes)

4. 50 Left Oblique

5. 50 Right Oblique

6. 50 Double Crunch

Took me around an hour last time

[Steroids]

rather pointless saying the exact weight/reps because every1 is at different stages but it looks interesting.

[Kofte]

The weight/reps are basically the goal to be able to do, of course most people though will have to lower (or maybe increase) the reps into sets and maybe lower/increase weights. I can definitely say I had to break those last 25 pull ups to 10 8 7 because my arms couldn't lift me up anymore

[Tom (Rendition)]

Interesting, I'd probably try if my gym wasn't constantly packed.

[Craig]

Pointless for anyone begginning to even want to get lean. I mean who can do 25 pullups in one go without stopping. I know i cant.

But im sure you could do like 10 then 10 then 5 or 15 and 10 etc etc.

[Tango_Oscar]

The point is to do it as fast as you can, you can split it up into 10-8-7 but then your wasting time and may aswell do a normal workout

[Smush]

This looks actually pretty nice. Might try it some time.

[Kofte]

Pointless for anyone begginning to even want to get lean. I mean who can do 25 pullups in one go without stopping. I know i cant.

But im sure you could do like 10 then 10 then 5 or 15 and 10 etc etc.

The numbers are suppose to be future goals (for example the 25 pullups), if your beginning aim for 15, make it something you have to struggle to achieve. And in the weighted ones you can lower the weights and lower the reps if you need to.

IMO the floor wipers are harder than pullups

[Ben]

hard in a busy gym :x

[alec]

tough :p

I think I could do it, but not so much the pull ups haha XD