Everyone has seen the movie The 300, an amazing and visually stunning movie.  One of the things that made the movie so stunning was the amazing physique of the actors… These guys were SHREDDED!  This workout was what their trainer had them doing at the end of each month in preparation for the film. Now, I know this movie and work out came out a while back, but I have just discovered it so I thought it would be worth sharing here.

WARNINGThis workout is not for the weak!  It will push your body to the point of exhaustion, but it is a great way to challenge yourself to get to the next level in fitness.  

The workout was given its name for the total number of reps you will complete by the time you finish. This workout is not meant to be an everyday thing, Instead try it once a month to test yourself and compare how you do each time you complete it. It looks like this:

The 300 Workout

The following is to be completed in order with no rest in between sets (don’t move on until you finish every rep).

  • 25 pull-ups
  • 50 dead lifts at 135 pounds
  • 50 push-ups
  • 50 box jumps with a 24-inch box
  • 50 “floor wipers” at 135 pounds
  • 50 “clean and press” at 36 pounds
  • 25 more pull-ups

That’s 300 reps!  Record the time it took you to complete the workout and try to beat it next month!  For a real challenge try adding a timed 1 mile sprint to the end!

This workout definitely meets the Viking Muscle standard, brutal!

Categories: Workout Programs

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