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The 300 Workout

by Matt
(Montreal, Canada)

You may be familiar with the movie “300”. If you are, then you know the kind of shape the actors had to get into for the film.

A few months after the movie had come out I heard there was a specific workout they were using called the 300 workout. Based on how amazing those actors looked I figured I’d give it a shot.

Let me start by saying that I would consider this an intermediate to advanced workout and not something for a beginner. If you are a beginner I would advise working your way up to this workout.

The best way I can describe this workout is an explosive mix of weight and cardio training. With this workout you will simultaneously build muscle and burn fat.

This workout isn’t just called the 300 workout because of the movie title, it actually involves 300 repetitions. There are 6 exercises involved and the format goes like this: 25 pull-ups, 50 push-ups, 50 box jumps, 50 dead lifts at 135 lbs., 50 clean and presses at 35 lbs., 50 floor sweepers and finally 25 more pull-ups.

The idea is to do this entire workout, in that order, as quickly as possible. If you don’t know what any of these exercises are, they are easy to find on the internet with picture or video to help you.

Now, some of the actors in the movie could do this workout in under 20 minutes. That is very impressive.

Personally I consider myself to be in pretty good shape. I can run a mile in roughly 6 minutes flat and I can bench 225 lbs. That being said, I’ve never done this workout in under 25 minutes.

If you can manage this entire workout in under 30 minutes you’re doing pretty well.


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Note from Dr. Dan


Thanks for the details on this workout. It would give you a great all-over workout.

And if any of the weights you listed are too high or too low, you could adjust the weight, use machines, or even do the movements without weight.

Dr. Dan

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