When the movie 300 by Zach Snyder dropped in 2005, it blew everyone's minds. The plot itself was interesting, but the visuals – as per the usual with a Snyder film – were jaw dropping – and the actors themselves were impressive. Instead of relying on CGI or fancy suits – almost all of the actors and extras got legitimately jacked/sauced/juiced out of their minds and looked phenomenal – even before Snyder added any more of his trademark visuals.
As a result – 300 the movie spawned an entire generation of workout fitness fans pining to get jacked the way the Spartans did.
Well, there's good news – the workout plan exists and you can follow it yourself.
Here's everything you wanted to know about the 300 workout.
The 300 Workout
The 300 workout as it's mostly known on the internet consists of the following done back to back to back as fast as possible. It's called "300" because there are 300 total repetitions completed.
The 300 Workout
- 25 Pullups – 25 reps
- 50 Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
- 50 Floor Wipers – 50 reps
- 50 24-inch Box Jumps – 50 reps
- 50 Pushups – 50 reps
- 50 Barbell Deadlift with 135 lbs. – 50 reps
- 25 Pullups – 25 reps
= 300 Total Reps
300 Workout OG Demo by Craig Ballantyne
If you want a throwback video, one of the OG fitness personalities Craig Ballantyne is doing the challenge here:
The 300 Workout Plan
The 300 workout plan is more nuanced though. The Spartan actors + extras didn't just do this. They followed a strictly programmed routine created by Mark Twight. Despite lots of internet people saying that the above workout is the definitive piece – the actual 300 training program in it's original form was released by Mark Twight at Non Prophet Media in 2020.
At one point Mark released this program at nonprophet.media/300-training, but that link is no longer valid as they have taken it down.
Good luck out there and always remember.
THIS.
IS.
SPARTA.
Other Impossible Fitness Challenges
You might also want to read…
