300 Workout Routine

The film '300' came out in 2006 and it is based on the story of the battle of Thermopylae that took place in 480 BC. In the battle the spartans, with their army of 300 men held off the Persian army of over 100,000 men. In the end all the spartans were killed during the battle, but they left a lasting message by managing to keep back the Persian army for 3 days. One of the most noticed things about the film was the physiques of the actors playing the spartans, most notable was Gerald Butler.

The workout was created by a self taught(Non certified) fitness coach called Mark Twight. He runs a no frills gym and had the job of getting the actors and stuntmen into shape within 8-12 weeks.
The name of the 300 workout does not come from the name of the film, but the number of repitions that is completed during the whole workout (Bit of a coincidence though?!).
The actors did a various set of workouts throughout the 8-12 weeks using weights, kettlebells, medicine balls, etc. The 300 workout was done as a finishing test.

Here is the workout(It is done with no rest and the aim is to complete it in the shortest time possible) -

• 25 pull ups
• 50 deadlifts - 135 pounds
• 50 push ups
• 50 box jumps - 24 inch box
• 50 floor wipers - 135 pounds
• 50 one arm kettlebell clean and press - 36 pounds
• 25 pull ups
  

Well, the 300 workout was designed as a test for the actors so it probably isn't a workout that should be used on a regular basis. It's useful for testing yourself every 1-2 months if you're already in good shape(The workout is too hard for most beginners). However, all the exercises used in the workout are excellent and are great additions to any strength and conditioning routine. I personally often use pull ups, deadlifts and push ups on a regular basis.

As always, you should consult a helthcare professional before starting any new workout routine.