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300 Rep Spartan Workout

spartanYesterday’s workout was this intense workout inspired by ‘300’, the 2007 action movie which illustrates the epic account of an ancient battle between the Spartans  and Persians.  The workout consists of six different exercises for a total of 300 repetitions. ‘300’ is an older movie but if you haven’t seen it, you must. Not only did I think it was a great movie but I was amazed at how ripped and chiseled these men were.

In addition to a strict diet, the cast of ‘300’ was challenged with this gruelling workout to shed those last few inches of fat, build muscle and increase strength to get them ready for the big screen.

This is the original 300 workout:

Pullups – 25 reps
Barbell Deadlift with 135 lbs. – 50 reps
Pushups – 50 reps
24-inch Box Jumps – 50 reps
Floor Wipers – 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps

My 300 workout is slightly modified. Complete each exercise with no rest between:

25 Assisted Pullups
50 Barbell Deadlift
50 Pushups
50 Box Jumps
50 Floor Wipers
50 Barbell Clean-and-Press
25 Assisted Pullups

For each exercise I just use a weight challenging enough to complete the required amount of reps.

After trying this make sure you get a good stretch! Enjoy 😉


Pressed for time?

8434986-a-cartoon-person-runs-a-race-against-a-time-clock-on-a-busy-dayHere’s a very effective quick workout if you’re pressed for time.  I find that it makes me sweat and really challenges my cardio. This is a circuit so make sure you have a watch to time each exercise.  Perform each exercise for 1 minute then immediately move to the next, no resting!  Once you’ve completed all five rest for 2-3 minutes then repeat twice, or three times if you’re feeling energetic.



  1. Wall ball- use a 10lb medicine ball or heavier for a real challenge
  2. *Push press
  3. *Squat-clean&press
  4. Box jumps you can use an agility box, bench or whatever is available to you
  5. Skipping- skip as hard and as fast as you can!

*Make sure you chose a weight that you can handle for a full minute

Let me know how it goes:)

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