300 Workout

In 2005 Mark Twight trained the cast and stunt crew for the movie 300. He adhered to his philosophy that "appearance is a consequence of fitness" to make the trainees strong and lean, which happened to give them the physiques of Spartan warriors. "The first misconception is that we used a bodybuilding-type program of progressive overload and over-feeding with the goal of making the guys look huge. We took the opposite route of calorie restriction to make them look like they lived off the land, in the wild, all sinewy and ripped." The training was difficult, Twight pulled no punches, refusing to differentiate between actors, stuntmen, or athletes. One training regimen that his crew underwent in the movie came to be known as the 300 Workout, spawning many variations by other fitness personalities and trainers. Below is the original 300 Workout which might look basic but if performed properly with no rest in between station this workout is quite difficult to complete on the first attempt. This workout is a type of circuit training program which minimizes rest periods to improve your over all muscular endurance as well as help you burn fat in the process. If you can complete this workout without resting then you are well on your way to becoming the strongest man that you can be. Below are the 7 exercises in the 300 Workout program. 1. PULLUPS (25 reps) Using an overhand grip that's slightly wider than shoulder width apart hang at arm's length. Pull your chest to the bar then lower your body back to the starting position. Perform this movement for 25 reps. 2. DEADLIFTS WITH 135 LBS (50 reps) Starting with the bar against your shins bend at your hips and knees and grab the bar with an overhand grip (your hands should be shoulder width apart). Keeping lower back in a neutral position, pull your torso back and up, and drive your hips forward. Squeeze your glutes as you perform this movement. Lower the bar to the floor. Perform this movement for 50 reps. 3. PUSHUPS (50 reps) Get down on all fours and place your hands just slightly wider than your shoulders. Lower your body until your chest touches the floor. Pause for a moment and then push yourself back to the starting position as quickly as possible. Perform this movement for 50 reps. 4. BOX JUMPS (50 reps) Stand in front of a sturdy, secure box or platform that is high enough so that you have to jump with some effort in order to land on top of it. Squat down like you are performing a body weight squat and explode from the bottom position landing with your feet securely on the box. Step down and reset your feet. Perform this movement for 50 reps. 5. FLOOR WIPERS (50 reps) Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. Perform this movement for 50 reps. 6. SINGLE-ARM CLEAN-AND-PRESS WITH KETTLEBELL (50 reps) Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Explode from this position and bring the kettlebell up to your chest. Push overhead before lowering it to the ground in a controlled movement. Perform this movement for 25 reps per arm. 7. PULLUPS (25 reps) Using an overhand grip that's slightly wider than shoulder width apart hang at arm's length. Pull your chest to the bar then lower your body back to the starting position. Perform this movement for 25 reps.
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