300 Workout Routine

If you remember the movie 300, you can remember how muscular and ripped the Spartans were. I know the movie is a little old now, but I thought I would add a post about the work of anyway as this is still one of the best celebrity workout routines.

The 300 movie workout was talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

Between CrossFit and the movie, The 300 workout has become legendary. The workout is all over the internet and has been featured in Men’s Health and ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

Below is the original 300 Workout. Give the workouts a try and let me know how it goes, leave a comment with your thoughts.

Pullups – 25 reps
Deadlifts with 135lbs – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers – 50 reps
1-arm Clean & Press with 36lbs Kettlebell – 50 reps
Pullups – 25 reps

The exercises are to be done in order, and there no scheduled rest breaks in between exercises. The idea is to get through the workout as quickly as possible and maintain good form on each exercise.

To accommodate different fitness levels and abilities is quite easy to change this work.

Appropriate exercises can be subbed in – just checkout these 25 bodyweight exercises
the number of reps can decrease to 100, 150, or 200

Here is an example to 200 rep workout. This is a great full body workout for a guy that considers himself in to have a moderate fitness level.

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Another option, will be to add 100 reps of jump roping. It’s a great way to finish and brings you to the 300 rep total.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God body. Working with a trainer you will be able to come up with other exercise options. Remember to always train smart, train safe.

This isn’t a workout you would do every day. It’s something you would throw into the mix every other month or so just to add a little extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.