The Spartan Routine – The 300 Workout For Every Fitness Level
The 300 movie workout is getting kind of old now but when it first came out it was everywhere. Though it’s not on the forefront of the fitness world any longer CrossFit still uses the workout in their programming.
The Spartan Workout has been part of a weight loss and muscle building programs for countless people with great success. It has held transform physiques of both men and women.
The 300 workout has become legendary. It has been featured in Men’s Health, even landed on ESPN. People are still looking for the 300 workout. So I thought I would share this mini-version of the 300 Workout for the average guy and gal. My buddy Craig Ballantyne put this together. He is alos the demo guy in the video.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
- Pullups – 25 reps
- Deadlifts with 135lbs – 50 reps
- Push ups – 50 reps
- 24-inch Box jumps – 50 reps
- Floor wipers – 50 reps
- 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
- Pullups – 25 reps
A few things to keep in mind.
- there are no scheduled breaks between exercises
- the goal is to finish the workout as quickly as possible
- this is not a workout you would do everyday
- don’t move to the next exercise until you have finished all your reps
My fastest time for this workout was 12 minutes and 39 seconds. Don’t try this until you have mastered the workout below. But after that I would love to see how bad you beat me.
This workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.
For example, you might do this 200-repetition workout – this is great for a guy who is in decent shape.
- 5 Chinups
- 20 prisoner squats
- 20 pushups
- 100 Jumping Jacks
- 30 Bicycle Crunches
- 10 decline pushups
- 15 bodyweight inverted rows
Optionally, you could do 100 reps of jump rope to finish off 300 total reps.
For an intermediate woman, you may want to try a 150 rep workout:
- 5 Bodyweight Inverted Rows
- 10 Bodyweight Sumo Squats
- 15 bodyweight squats
- 15 Pushups (doing as many regular pushups, followed by kneeling)
- 50 jumping jacks
- 10 spiderman climbs
- 20 reverse lunges
- 25 bicycle crunches
Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.
Tough, but fair. Those are just a few different ideas. You are free to come up with your own ideas too. You may want to check out the body weight article for a few more exercise variations.
So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. But make sure you always, train safe, and smart.
Remember, this is not something you do everyday. This workout is to be done once every other month as an extra challenge, a benchmark, or test.
For your regular fat burning workouts, stick to the something easier on the joints and body. You can pick up a free 4 week program from the link below. In it you will find exercise demonstrations and routines that will boost your metabolism, burn fat, and maximize your fitness levels so that you’ll look great and be ready for your very own 300 test day.