*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side
To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.
Performing the clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.
Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?
| Exercise | |
|---|---|
|
1 sets, 25 reps
|
|
1 sets, 50 reps
|
|
1 sets, 50 reps
|
|
1 sets, 50 reps
|
|
1 sets, 50 reps
|
|
1 sets, 50 reps
|
|
|
1 sets, 25 reps
|
This Gerard Butler-inspired 300 Spartan workout plan was used not only by Gerard Butler but also by other cast members of the popular 2006 movie "300" to prepare for their roles as King Leonidas and his mighty (and mightily ripped) Spartan warriors of the Battle of Thermopylae. Who Can Handle th... more
*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side
To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.
Performing the kettlebell clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.
Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?
| Exercise | |
|---|---|
|
|
1 sets, 25 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 25 reps
|
This Gerard Butler-inspired 300 Spartan workout plan was used not only by Gerard Butler but also by other cast members of the popular 2006 movie "300" to prepare for their roles as King Leonidas and his mighty (and mightily ripped) Spartan warriors of the Battle of Thermopylae. Who Can Handle th... more
*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side
To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.
Performing the clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.
Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?
| Exercise | |
|---|---|
|
|
1 sets, 25 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 50 reps
|
|
|
1 sets, 25 reps
|
This Gerard Butler-inspired 300 Spartan workout plan was used not only by Gerard Butler but also by other cast members of the popular 2006 movie "300" to prepare for their roles as King Leonidas and his mighty (and mightily ripped) Spartan warriors of the Battle of Thermopylae. Who Can Handle th... more
I did this workout plan for just one time about a year or so ago with my brother and I have to admit it was definitely a very hard workout. I know that I wasn't even close to completing the entire workout in the 18 minutes and 11 seconds that the actor Andrew Pleavin did it in but I am just finishing up a heavy powerlifting type workout plan with a lot of supersets so I am thinking about giving the 300 workout another go soon...
do this if you want to attract guys
I can't really do a pullup or chin-up. And I don't have a barbell for 135 lbs, so I made my own version of the 300 workout. It may not be the original but I found that it's just as challenging. More focused on cardio and explosiveness. If you can master the one I do, I feel your cardio will be through the roof and will be very explosive.
It's 50 squat jumps, 50 squat thrusts, 50 burpees, 50 pushups (25 regular and 25 decline), 50 knee jumps, and 50 mountain climbers. I can only finish it in 33 minutes. But that's with breaks and everything because it's pretty damn tough haha. Well if you or anyone wants to give it a try. BY all means, go for it!
took me about 45 minuntes first time around. plan to do this sat sun and wed every week. will be back closer to end of 30days for feedback. I give it a five right now because its exactly what I'm looking for to supplement my powerlifitng 4 days per week.
Well I hope I did it right ! I just asked a trainer... my only sure flaw is not having a kettle belt, so I used a DB. DId it in 25 min.
I have been doing this plan for 3 months now (with 30 min runs 2 days a week and a positive change in my diet). I have started with much lesser weights than described in plan, and used things like a pull-up assist machine for those exercises. I have since increased my weight poundage as I improved and have lost almost 30 lbs so far! (started at 215) I am now doing all of my pull-ups in two sets without the assist machine, but still not up to the weights used in a few other of the exercises. But losing thirty pounds is huge so far. Start small, and grow with this plan. Do it smart and it will work for you too!
The 300 workout is a really serious HIIT workout. By adding The 300 workout to my routine it's given me some much needed variety in my cardio and its very humbling workout to be sure. I finished it in 25 minutes. I would definitely recommend this workout to anyone that is trying to lean out or work on endurance! Watch out for those box jumps though It's pretty easy to smash your shins once you start to fatigue!
Lets try it!
How can i start the programm without being a pro-member?
This workout is pointless. The Spartans (in the movie) didn't get their physiques from following this plan. It was CGI. This is widely known now. Seems like the author should have done some more research before posting this up