300 Workout Variations

It seems like the most talked about aspect of the 300 movie was the actor’s bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?

Well Mark Twight, an exercise expert and avid mountain climber developed what he calls the 300 workout. He trained the cast for 8-12 weeks, with the 300 workout being the final test. I’ve been giving this workout to clients once in a while (and myself) and it’s a definite “feel the next day” routine.

The 300 Workout

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 “clean and press” at 36 pounds (a weight-lifting exercise)
25 more pull-ups

For a total of 300 reps

Routine progress is suppose to be measured by the time it takes to complete the routine. Try to rest for as little time possible in between exercises. It may take multiple sets to get through an exercise and that’s perfectly fine. The fastest in Twight’s group was a speedy 18 minutes! Consider yourself in great shape if you can finish in 30-45.

This routine is not for beginners. However it can be modified to suit different fitness levels.

Variations for the 300 Workout

-Pull Ups can be performed assisted by using a stability ball or stepping stool under the pull up bar. Or by using an assisted pull up machine, like the Gravitron.

-Deadlift, floor wiper and clean and press weight amounts can be reduced.

-For deadlifts I prefer Romanian deadlifts for less work on the low back and more focus on the legs and glutes. 50 stiff legged deadlifts is a lot for anyone that does not regularly practice them.

-Push ups can be modified.

-Box jumps can be substituted for step ups if you don’t have a 2 foot box. You can also use an aerobic step or the first step on the staircase for less height.

This workout is great for anybody that loves a challenge and loves to sweat. Even though I don’t want to look like a Spartan warrior I love this workout because it forces me to be tough on myself. I am being timed and all!

This is SPARTA!”


We have many more Exercise and Fitness Routine Articles Now Available.