The 300 workout

**minime** · 23-Mar-07, 10:12 AM

So, I have not seen the movie, but have read about 'the 300 workout'

Named after the movie and total number of reps, the "300 Workout" refers to a one-time test and invitation-only challenge undertaken by those considered ready after considerable conditioning (not recommended for untrained individuals). Many cast and crew finished the nonstop circuit list of exercises in under 20 minutes!

25x pull-up
50x deadlift @ 135lbs
50x push-up
50x box jump @ 24" box
50x floor wiper @ 135lbs
50x clean and press @ 36lbs
25x pull-up

300 reps total!

Source: 24Hours metro newspaper

soooo whos going to be first?!

**gymgirl** · 23-Mar-07, 10:22 AM

I was planning on doing it last week, but needed to save my DL for tuesday. I think I'm doing it Saturday or next week for sure.

The movie was great, btw.

**minime** · 23-Mar-07, 10:31 AM

I'm sure you'll do great gymgirl!

I had a look at floor wiper on the gymjones site, so its like you are holding the weight out as if in a bench press, then swing the legs from side to side? Seems odd... you would need a spotter to hand you the barbell i guess...

**gymgirl** · 23-Mar-07, 10:38 AM

Quote:

Originally Posted by minime

I'm sure you'll do great gymgirl!

I had a look at floor wiper on the gymjones site, so its like you are holding the weight out as if in a bench press, then swing the legs from side to side? Seems odd... you would need a spotter to hand you the barbell i guess...

yep, I'd definitely need a spotter for that. I've seen a lot of people sub knees to elbows for floor wipers, and i was thinking of subbing windshield wipers (same motion but you are hanging form the bar) my trainer things those would be harder then floor wipers, but I'm not confident in holding a bar like that while moving my legs side to side without a spotter!

**.V.** · 23-Mar-07, 11:50 AM

Isn't the 300 a test at the end of a training program...not the actual daily workout?

**gymgirl** · 23-Mar-07, 12:01 PM

Quote:

Originally Posted by a_welch503

Isn't the 300 a test at the end of a training program...not the actual daily workout?

yep it's an invitation only test, not everyone was invited to attempt the workout, I think only 50% of cast and crew were deemed 'ready'. I believe during the actual training period (roughly 4 months) they didn't repete a workout twice either.

oh and here is a link to the gymjones site where they talk about the training...very interesting read. Gym Jones - Knowledge - "300"

trainerty · 23-Mar-07, 04:26 PM

Funny how that workout comes and goes with different names. I believe athletes in need of "medium endurance training" do this training for about eight weeks. I've seen it in action last year. The final rep count was 60 reps 2 sets/ circuit with 5 minute active rest after circuit/ 6 exercises

Total 720 reps......ouchie

**tigz** · 24-Mar-07, 10:06 PM

what is total time limit to do it all, im about to try it out....

arbit · 24-Mar-07, 11:47 PM

This guy from 300 was on Conan last night and saying how he started training 4 months before shooting.

The obvios question - do u guys think the actors/extras took steroids ?

**gymgirl** · 25-Mar-07, 12:01 AM

Quote:

Originally Posted by tigz

what is total time limit to do it all, im about to try it out....

I don't think there is a time limit tigz, you are just supposed to complete it as fast as you can while being safe. I believe they were scoring around 18min.

Arbit, I highly doubt they took stereroids. They were training 10-12 hours a day and doing fight practice and coreography. They were also put on a strict diet...also i think the guys looked fantastic but i have to say they had tobe digitally inhanced.

oh here is one of my favorite quotes regarding their training:

In one interview Gerry Butler summed up his experience with us when he said, "Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born - and even more than that, wished he had never been born."

arbit · 25-Mar-07, 03:44 AM

Quote:

Originally Posted by gymgirl

Arbit, I highly doubt they took stereroids. They were training 10-12 hours a day and doing fight practice and coreography. They were also put on a strict diet...also i think the guys looked fantastic but i have to say they had tobe digitally inhanced.

oh here is one of my favorite quotes regarding their training:

In one interview Gerry Butler summed up his experience with us when he said, "Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born - and even more than that, wished he had never been born."

I am somehow skeptical that ordinary people can train 10-12 hours a day, with each workout being ultra-hard, and yet be natural and keep making progress.

**minime** · 26-Mar-07, 09:05 AM

What about professional athletes arbit?! They are drug tested and therefore cant take steroids, do you think they train for 45 mins and then relax the rest of the day?

Ballerinas train for hours and hours on end, often while very poorly nourished and they get through it.

The human body has amazing capacity, and will shock you if you push it hard enough. You will find that you have inner strength and resilience that you never knew possible.

I was planning to go see the movie today (day off work) but it seems theres been a fire or something in the movie theatre. I will have to travel further if I want to see it.

arbit · 26-Mar-07, 09:20 AM

Professional atheletes and ballerinas dont get in shape in just 4 months. It takes years of training.
And even professonal atheletes dont go full out on every single workout.

**minime** · 26-Mar-07, 09:44 AM

arbit i am sure they didnt choose random 'lazy' guys off the street to be in the movie.. they probably picked people who were already in pretty darn good shape!

**tigz** · 26-Mar-07, 04:42 PM

I did this workout on the weekend, lets just say I am sore.

my time was under 30 min.