Spartan 300 workout
gaston84
Posts: 14 Member
Just wondering if anyone has tried this or is thinking of trying it.
I have a good mate who has started doing this and now is getting me to do it (Tonight in fact). ive looked at it on youtube and it looks quite intense. i have been told it will take around 45 minutes to do first time but the aim is to get it down to around to 20-25 minutes.
I dont know what sort of level of fitness you need to be for this as mine isnt great but with the aim to lose weight and tone up, this is meant to do both.
For those who dont know what it is.... you can do as many sets as you want to complete it but can only have 3 deep breaths between each one and this is a circuit
25 Pullups-wide arm
50 DeadLifts
50 Pushups
50 Boxjumps 24 inch height
50 Floor wipers whilst holding a weights bar up.
25 Kettlebell press (each arm)
25 Pullups.
so whats are other peoples thoughts on this?
I have a good mate who has started doing this and now is getting me to do it (Tonight in fact). ive looked at it on youtube and it looks quite intense. i have been told it will take around 45 minutes to do first time but the aim is to get it down to around to 20-25 minutes.
I dont know what sort of level of fitness you need to be for this as mine isnt great but with the aim to lose weight and tone up, this is meant to do both.
For those who dont know what it is.... you can do as many sets as you want to complete it but can only have 3 deep breaths between each one and this is a circuit
25 Pullups-wide arm
50 DeadLifts
50 Pushups
50 Boxjumps 24 inch height
50 Floor wipers whilst holding a weights bar up.
25 Kettlebell press (each arm)
25 Pullups.
so whats are other peoples thoughts on this?
0
Replies
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wow thats intense
i know i'm only a wuusy girl,
I'm just aiming to be able to do 1 push up and 1 chin up.
I'd love to hear how well you do tomorrow.
:drinker:0 -
I just started doing this a couple weeks ago. Pretty tough, I can't do the pull ups unassisted so I do them on a machine. Not sure how long it's taking me. I think I'm somewhere around 30 minutes. I do that once a week, I also do the Randy Couture wrestler's workout once a week.0
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I'd say if you can do that in 20 - 25 minutes you can do about anything. All good solid exercises. I like it.0
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I did it and found it really hard, finished in 45 minutes... no way could I had did it under 30 minutes. It is only to be done once in awhile though not an everyday program.0
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bump0
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The thing I find funny about this workout is that the real Spartans didn't use barbells or dumbbells, or any sort of manufactured weight. It was purely callisthenics.
So why does this workout include deadlifts and the like?0 -
The thing I find funny about this workout is that the real Spartans didn't use barbells or dumbbells, or any sort of manufactured weight. It was purely callisthenics.
So why does this workout include deadlifts and the like?
Supposedly this is the workout used by the actors that played the Spartans in the movie 300. At least that's the what I've read.0 -
I done it in 35 minutes, i did however have to do the pull ups with an assisted machine, i weigh 181Ibs and done it with half my weight on the machine, my aim is to be able to do it with just my body weight.
To top it off my mate added an extra 25 push ups at the end so 8 exercise instead of 7.....this killed me i was literally doing 1 push up and having a 3 deep breaths for about 8 push ups until my body could push the last 5 out.
It's hard going but for my first attempt in 35 mins with the assisted machine for pull ups wasn't too bad, and i thought i was going to throw up half way through.
i have also heard that supposedly the film stars done this but either way its a solid all round work out, working different parts of the body so all is good, im dreading tomorrow morning as i reckon i will barely be able to move, but hay ho as they say No Pain No gain.0 -
i will look at the randy one, as i'm looking at scott herman workouts at the moment but want to mix it up.0
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That looks intense! I might try it, although I doubt I'm in good enough shape strength-wise to actually complete it...but you never know. It could be a goal to work up to.0
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BUMP0
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Heres the read on the work out
http://www.nerdfitness.com/blog/2009/05/28/how-to-look-like-gerard-butler-in-the-movie-300/0 -
I've never heard of this workout, but it reminds me of similar ones derived from this book I've been using since July - talk about kicking my *kitten*! Anyway, some may like the workouts others may already be doing other things but in the vein of this thread thought I'd toss it out there - http://www.amazon.com/gp/product/1569755825/ref=oh_details_o03_s00_i020
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Can I watch?0
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This is a tough workout but technically it was devised by Gym Jones as a fitness test originally that most people just do as a workout. I have done this before and usually finish under 30min. My least favorite of the lifts is the 50 floor swipes which holding up 135lbs. That one sucks for me. *BLAH* If you do this once a week along with your other strength training you are golden.0
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25 Pullups-wide arm
50 DeadLifts
50 Pushups
50 Boxjumps 24 inch height
50 Floor wipers whilst holding a weights bar up.
25 Kettlebell press (each arm)
25 Pullups.
so whats are other peoples thoughts on this?
I have done this workout on occasion before I busted my knee - all I can tell you it is a kick *kitten* workout - I am a blubbering piece of jelly by the end - but it feels soooo good!! The key with this for me is to push yourself as hard as you can - but you do get to a point where you just need to take those breaks - man the body can only do so much - but be hard on yourself!!
And I totally agree - those floor wipers just about kills me every time!!
The fastest I ever did it was about 42 mins - but then I am a bit older than you ;-)
We did them about once a month just to gauge fitness etc0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.0 -
That looks intense! I might try it, although I doubt I'm in good enough shape strength-wise to actually complete it...but you never know. It could be a goal to work up to.
its intense but you go at your own pace as long as you do the reps, so if on pull ups you manage only 1 and have 3 breaths and do another 1 so be it, its all about completing reps, believe me i struggled towards then end. My mate has been training for 15 years and has been doing this for just over a week and finds it hard so shows how tough it is but well worth it i reckon.
The main thing for this is not about strength its form the strength will come in time so you will find you'll be using bigger weights as you go. i only had a 15Ibs straight bar and 8Ibs dumbell and that is quite light but its kills once you start doing the reps, but in know if i do this twice a week i can increase the weights in 2 weeks time.0 -
I think the Randy Coulture one referenced is a barbell complex, not quiet as intense as the Spartan workout.
8 reps of each exercise without putting the barbell down.
-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat (left/right)
-Thruster
-Straight-Legged Deadlift
http://www.youtube.com/watch?v=mALKhxdSenI 0 -
Can I watch?
http://www.youtube.com/watch?v=6RtNNWwuIKw
this is the video i saw, gives you an idea, the press ups he does on the floor, i do mine on the straight bar so a little harder.0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.
Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.
Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!
blimey if i got on a any other equipment after this i would be dead lol, but if you have the stamina and fitness then yeah go for it......good luck tho lol. i'm looking at doing this twice a week.0 -
And here I thought the 300 guys did P90X :blushing:
I'm not sure about the 3 deep breath idea...if it were me, I would rest more, if needed.0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.
Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!
If you want to get a strong as possible this is not the routine to do
If you want to get as big as possible this is not the routine to do
People think this is how the 300 actors trained to get "that look" when it wasn't. I0 -
I think the Randy Coulture one referenced is a barbell complex, not quiet as intense as the Spartan workout.
8 reps of each exercise without putting the barbell down.
-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat (left/right)
-Thruster
-Straight-Legged Deadlifthttp://www.youtube.com/watch?v=mALKhxdSenI
It's a damn good work out, by the time you finish the third set you'll be huffing and puffing. another one along the same lines but you need a timer is the tough mudder work out. I haven't done it in a while but it's also a really good workout.
The Tough Mudder Workout consists of 16 exercises that collectively work every part of your body. You’re a busy person, so each exercise is a 60-second station designed to challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch everything from your chest and legs to your abs and arms, sending your fitness to an elite Tough Mudder level. You’ll sculpt a rugged, gritty, and classically athletic body that’s built Mudder Tough.
Do the Get Fit circuit 3 days a week and perform each exercise once, one right after the other, and spend no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where you can comfortably do the circuit twice in one week before Tough Mudder. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise.
You can use dumbbells, kettlebells, or anything heavy with a handle for most if not all of the exercises below.
Exercise 1
Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.
Related Obstacle: The Braveheart Challenge
Exercise 2
TM PUSH-UP
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
Related Obstacle: Boa Constrictor
Exercise 3
THE FIST AND THE FURY
Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls
Exercise 4
SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker
Exercise 5
BACK ROW
Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top of the rep, pause, and repeat.
Related Obstacle: Hold Your Wood
Exercise 6
DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.
Related Obstacle: Swamp Stomp
Exercise 7
PUSH UP + ROW
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back to the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard
Exercise 8
LUNGE + TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti
Exercise 9
SHOULDER PRESS
Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger
Exercise 10
DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud
Exercise 11
Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The *kitten*
Exercise 12
Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels
Exercise 13
Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightening
Exercise 14
Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Related Obstacle – Walk the Plank
Exercise 15
Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting your self completely off. Be sure to start out slow until you get used to jumping off and regaining control of the bars.
Related Obstacle: Ball Shrinker
Exercise 16
THE TOUGH SQUAT
Take a dumbbell, kettle bell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.
Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!
If you want to get a strong as possible this is not the routine to do
If you want to get as big as possible this is not the routine to do
People think this is how the 300 actors trained to get "that look" when it wasn't. I
I agree that there is some misconception that most people think that they all did this workout to get that look when they did not but they trained in a cross fit style way to get that look. They trained the Gym Jones way to get that look.
I do agree that to get the biggest that this may not be the best workout routine for you but you stated that it is worth nothing which is incorrect. It is worth a lot because you get the benefit of some strength training and cardio which will shred the weight which some people are looking for. So it is worth a lot to some.0 -
I did this once, in about 40 mins I think.
It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.
Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!
If you want to get a strong as possible this is not the routine to do
If you want to get as big as possible this is not the routine to do
People think this is how the 300 actors trained to get "that look" when it wasn't. I
I agree that there is some misconception that most people think that they all did this workout to get that look when they did not but they trained in a cross fit style way to get that look. They trained the Gym Jones way to get that look.
I do agree that to get the biggest that this may not be the best workout routine for you but you stated that it is worth nothing which is incorrect. It is worth a lot because you get the benefit of some strength training and cardio which will shred the weight which some people are looking for. So it is worth a lot to some.
I love these kinds of workouts! I'm not trying to get big, my joints can't handle heavy weights anymore. The kind of activities I do call for endurance and this stuff works great for increasing my endurance.0 -
This was NOT the workout the actors did.
The workout the actors did was traditional gym stuff. Heavy lifting and the like. A routine based on sport training would prob be most accurate. Heavy compound weights, power movements and speed training. Westside for skinny *kitten* 3 being the closest example that would apply in regards to templates.
This 300 workout was not a workout but a TEST for those who felt ready to take it. A badge of honour as a reward for their training. Think getting group tattoos, but without the ink.0 -
Who cares?0
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This was NOT the workout the actors did.
The workout the actors did was traditional gym stuff. Heavy lifting and the like. A routine based on sport training would prob be most accurate. Heavy compound weights, power movements and speed training. Westside for skinny *kitten* 3 being the closest example that would apply in regards to templates.
This 300 workout was not a workout but a TEST for those who felt ready to take it. A badge of honour as a reward for their training. Think getting group tattoos, but without the ink.
I was just about to type this. Yeah, it was something they did at the END of all their training to gauge themselves. For training, they did a combo traditional gym stuff and odd object training. If you want to do this go ahead, mark you time and next month of so do it again and try to beat your time. Just know that it's more of a test than a training regimen0
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