For those of you that were previously unaware, the film ‘300’ depicts the lives of a group of ancient Greek warriors whom are better known as Spartans. Throughout the film, they are shown to fearlessly defend themselves against others that choose to challenge their way of life.

Now this article is by no means a film review and I won’t be providing my opinions through a 5 star rating of the plot or the acting within it! One thing that was apparent from the film however was the phenomenal shape the actors achieved prior to filming. So how did they all achieve their toned, shredded physiques? The answer in large was down to the 300 workout.

Before moving on to consider this 300 workout, it’s important to note that this regime is by no means for novices. In fact, the base strength and conditioning required to get through this workout is phenomenal. It requires a strong foundation of strength throughout the body, from head to toe and you have to be committed and dedicated to achieving excellence. With all this in mind, let us take a closer look at what is required of you should you accept the Spartan challenge:

The 300 Workout
  • 25 pull-ups
  • 50 dead-lifts at 135 pounds
  • 50 push-ups
  • 50 box jumps with a 24-inch box
  • 50 floor wipers
  • 50 kettlebell clean and press
  • 25 pull-ups

The 300 workout, aptly named because you do a total of 300 repetitions to complete the circuit, involves 6 different movements through 7 exercises. Your aim is to not only complete the circuit, but to do it in as little time as possible. Your end time is your result and can be compared against previous times and other individuals.

Out of the 6 exercises listed above, it is the floor wipers that are likely to have you scratching your head and wondering what they actually are. This exercise requires you to lie on your back with the 135 pound weighted barbell pressed in a chest press position. It remains in this position throughout the exercise. Your feet which are held together and legs straight are then brought up to touch each plate of the barbell. This marks one repetition.

Floor Wipers Demonstration Video

Final Word

Think you can handle the 300 workout? Here at FitnessBeans HQ, we put this workout to the test several weeks ago and lets just say it’s an incredible challenge. We managed to get through it twice but by no means did we achieve overly impressive times.

If you’re used to breaking down your body parts for sessions and performing the standard 8-10 repetitions then this workout will truly shock your system and make you discover muscles and soreness in places you didn’t even think possible.

For those of you that aren’t up for the challenge just yet don’t worry because there are alternative regimes out there on the internet to suit both novices and intermediates. Conversely, for those of you that want to give it a go, why not give it your best shot and post your times on one of the many existing forums to see if you’re the ultimate Spartan.

Let the battle commence!