2007-06-26 18:00:57
The 300 Workout Plan: Your Step by Step Guide
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Click Here To Look Like King Leonidas from 300
You want to look like the guys from 300? Well you can, but it requires a tremendous amount of dedication. Not only do you have to physically punish your body over a prolonged period of time, but you need to step on top of your game when it comes to nutrition. You can't work out like an animal and then eat three Big Macs and expect to look like King Leonidas. It just doesn't work that way. Nutrition is probably more important than exercise when it comes to getting big.
It should be noted that Gerald Butler wanted to get EXTRA big for his role, so he worked out more than the rest of the cast. The entire cast would spend 2 hours per day doing their workouts and 2 hours per day working on fighting techniques. Butler went above and beyond, and hired a personal trainer for an additional two hours per day of training, making it a grand total of six hours of training per day. He figured that since he was the King, he should look the biggest.
People are amazed that the cast of 300 only trained for three months to look the way that they did. What is especially amazing is that a good number were in poor shape when they started; one actor was reportedly 40 pounds overweight and still ended up looking like he was chiseled out of stone. Ask Edward Norton about training for American History X or Tobey Maguire about training for Spiderman; both actors dramatically altered their bodies in a period of just 3-4 months. It is possible, but requires complete dedication.
So how did the cast of 300 start out? Working out in a hot gym with no air conditioning, doing nothing but cardio. Their trainers wanted to get everyone's metabolism up, and get those pounds coming off. Their daily meal plan was the standard bodybuilding fare throughout their entire regimen; plenty of chicken, protein shakes and vegetables. Just enough to fuel their bodies, but not too much, as the makers of the movie wanted the actors to have a real shredded look.
The trainers did their best to keep the actors' bodies guessing during the three months. One day they would be doing cardio until they thought their hearts were going to burst; the next day they would be lifting heavy weights until their arms were going to fall out; then the day after they would be doing an assortment of unorthodox exercises such as doing windsprints with a cable attached to their bodies for resistance or lifting a massive tire, tipping it over, jumping through the tire and then repeating. Keeping your body guessing is one of the best ways to ensure that you stay growing.
At the end, the actors were challenged to complete the "300." Only half of them even tried, with the best time going to Andrew Pleavin, who completed this in 18 minutes and 11 seconds. Note that there is no rest time at all between any of the exercises:
-25 pullups
-50 deadlifts (135 pounds)
-50 pushups
-50 24-inch box jumps
-50 floor wipers (basically benchpressing 135 pounds, but holding the weight in the air while you swing your legs up and down, while not touching the floor. The ultimate Ab workout.)
-50 single arm clean-and-press with 36 pound kettlebells
-25 pull-ups
If you can even complete this, you are an absolute machine. Just the fact that half of the actors, although in amazing shape, didn't even attempt this should tell you how hard it is. If you make it past the push-ups, then the 24-inch box jumps will take the rest of the strength out of you. If you happen to make it past the box jumps, have fun, because 50 floor wipers are waiting for you.
With absolute dedication, you can look like a Spartan warrior within three months. But just remember the words of Gerald Butler. "I thought I was going to die."
Click Here To Look Like King Leonidas from 300
Filed under: Health + Fitness | Motivational
83 COMMENTS - What Say You?
Comment by Craig and mike! on October 10, 2008 @ 6:45 am
We are going to tear this workout apart!
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Comment by palmer on October 11, 2008 @ 10:09 pm
lame!!!
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Comment by isaac on October 18, 2008 @ 2:37 am
this workout is awful
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Comment by llitt420 on October 30, 2008 @ 8:24 pm
look the point is not to just do the "300" test, the workout is eating alot of protein and veggies along with a hardcore workout plan for 2 hours a day of killing yourself, it will work quick if you are religious about it, handle it!!!!!!!!!
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Comment by john on October 30, 2008 @ 10:14 pm
grueling workout great idea but not all muscles groups are involved is there more
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Comment by Marv on December 01, 2008 @ 11:22 pm
i alredy tear that workout plan...to me its now 5th month of doing that training...i look awsome...
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Comment by Christian on December 06, 2008 @ 3:52 am
US Marines did this workout easily. try something harder... like marine corps boot camp.
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Comment by patty pat on December 11, 2008 @ 8:05 pm
dont be a wuss try it you little kitties
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Comment by Lt. Roberts on December 22, 2008 @ 3:11 am
OOO RAH
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Comment by Adamsjp on December 27, 2008 @ 9:23 am
Like John said, there must be more than just doing the work. Who cares about the test, what about the daily 300 regimen? If the "test" is so grueling, then obviously it's not a daily routine. What kind of sustenance should be eaten, etc?
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Comment by Kyle on January 13, 2009 @ 11:01 pm
all you people saying that this is easy just shut up. quit trying to act tough and just admit that it will kill you
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Comment by Ethan on January 15, 2009 @ 12:28 am
i completed this workout pretty easily the first time tried. but it was also at the end of my highschool wrestling career in which i worked out intensly for around 4 to 5 hours a day. try wrestling a straigh 6 minute match all out. then see how u feel. normal adults cant last a minute and a half and i had a marine worn out in less than 3 minutes. great fun...
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Comment by NOM NOM on January 18, 2009 @ 6:59 am
Isaac is afraid to workout...and palmer thinks he has a 6pack, lolz
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Comment by pk on January 28, 2009 @ 7:33 pm
It just scear me to read how much you must do!
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Comment by big johnson on January 29, 2009 @ 4:37 am
So if you just only do the "300" workout for like one month...would that help or not?
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Comment by fishi on February 05, 2009 @ 12:31 am
what kind of protins do you need
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Comment by JODI 511 on February 06, 2009 @ 7:31 pm
THE KEY THAT HELP ME WAS TO NOT EAT RIGHT BUT TO PORTION MY MEAL'S TO 5 A DAY, BUT SMALLER MEAL'S..LOTS OF FISH AND CHIKEN..LOTS OF GREEN'S THIS IS A SWEET WORK OUT
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Comment by Parathetic on February 11, 2009 @ 12:40 am
wow......im a firefighter/paramedic and i thought i was in good shape....it took me an hour to do it i was dying.... Phenomenal work out
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Comment by Donovan on February 22, 2009 @ 4:14 pm
but what workouts did they have to do to get in the shape their in
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Comment by james on February 24, 2009 @ 3:55 am
amazing work out but difficult to complete to ur best time due to some others in the gym using equipment aswell but overal a great work but there are better
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Comment by Dain on April 05, 2009 @ 3:34 am
The workout and nutrition plan is a suggestion for trying to better yourselft physically and mentally in a certain way. This is just the psycho but freaky awesome "300" way of doing it!
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Comment by Buzz on April 08, 2009 @ 9:10 pm
how many times a week is this workout done and is it just this or do you mix other workouts for the weak.
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Comment by Buzz on April 08, 2009 @ 9:15 pm
How many days a week is this workout done? Do you mix other workouts with this?
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Comment by BigVin on April 10, 2009 @ 9:32 pm
I'm guessing a cycle of steriods is required... well at least if you wanna look like the guy in the picture above and fast
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Comment by greg hayes on April 15, 2009 @ 7:25 pm
If any of you guys want to get shredded like the guys on 300 and don't know a regular routine to do, go to Crossfit.com, they give you a daily routine to go by for free and nutritional guidance. Soon, you will be able to do the 300 workout and more. This website's routine is not really a routine, it keeps your body guessing and wanting more. Anyway, try it out
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Comment by Fahad on April 25, 2009 @ 2:42 pm
it's not about train hard, it's about train smart, and this workout will lead to a complete fatigue that will result you not working out for days and maby weeks because of lactic acid release(if you take creatin might help with few mix of phosphagene + few other like CDG) + you should avoid eating 3 meals and change to 6 semi-meals a day full of carbs before workout and on morning meals, and less carbs after work out and before sleep, no chocolate no greasy food, full of salads and greens, grill is required, fish chicken and meat. with a nice workout normal schedule + strech mark controls and body lift to avoid the un-elasticity skin and white stretch marks. good luck
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Comment by kenny rob on April 27, 2009 @ 9:20 pm
i made my college mens weight lifting class try the workout. nobody finished the first 50 min class. 2 people finished the second class after i said i would give em a 10 point bonus. i am working on my masters in exercise science...great workout!
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Comment by Jerome Tabron on May 04, 2009 @ 4:41 am
I have some female friends that do the 300 workout and i'm tellin you its better for them then the men i think...i still haven't stop gockin at them and they started this months ago...almost a year
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Comment by sgt on May 06, 2009 @ 12:41 am
we did this in the army
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Comment by brandon on May 24, 2009 @ 3:20 pm
Is the one handed clean and press 50 on both or just 25 & 25???
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Comment by chris on May 28, 2009 @ 6:32 pm
probably woulds have been quicker to train fit men to act
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Comment by sam G on June 08, 2009 @ 12:11 am
I will own this workout by nov 1st!
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Comment by SFC US ARMY on June 10, 2009 @ 9:55 pm
Marine Boot Camp is not that bad, I have been in the Army for almost 17 years. Airborne Ranger in fact. you want a workout. try Ranger School. I am a level 4 instructor for the Army combatives program. This is a good workout. Very different and yes it is tough if your not fit and a great workout if you are.
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Comment by CHRIS on June 15, 2009 @ 3:56 pm
YEEEAAHHH, I THINK I'LL PASS ON THIS ONE.
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Comment by Marcus on June 23, 2009 @ 11:21 pm
this workout isnt that hard, now of course I'm a trainer and spend all day at a gym but this isnt 'so hard' the actors didnt even attempt it. I Doubt this was a real workout given to the actors, just summed up to be simple.
and no it wouldnt have worked to train fit people to act, you cant train an art form.
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Comment by steve on July 01, 2009 @ 5:11 pm
I think I might just be crazy enough to try this!
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Comment by Kurt on July 17, 2009 @ 5:49 pm
The 300 workout is a Crossfit workout. We specialize on not specializing in order to keep the body in a constant state of confusion. We combined gymnastics, Olympic Lifting, and what is considered traditional aerobic exercise into a workout of the day. 3 days on 1 day off or 5 days on 2 days off. And a combo of the Zone and Paleo diet. Look up a Crossfit Gym near you or do on own. Good Luck!!
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Comment by michael church on July 26, 2009 @ 5:22 pm
Started this work-out last week and have done it 4 times.... Mon and Thurs. It is phenomenal.. Still need to supplement other lifts but this sucker is hard and I love it!
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Comment by amine on August 19, 2009 @ 10:01 am
i tried this programe and it gave me amazing results, now i feel healthy and strong
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Comment by SSG G on September 20, 2009 @ 10:47 am
I just started this workout 2 days ago, and man, it is def a challenge. If you are just starting, I would say 2 times a week, and instead of doing it all at once, break it up into 3 or maybe even 4 different sets, then work your way to one full set of 300 reps.
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Comment by Jim on September 24, 2009 @ 10:33 am
I just did this workout today in 13 minutes 28 seconds
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Comment by Sam on September 28, 2009 @ 9:34 pm
I did this workout three times in a row in approximately 55 minutes. I barely broke a sweat and anybody who can't do this is completely pathetic.
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Comment by peter on October 02, 2009 @ 11:44 pm
I did this first time in 35 minutes. The last 10 were for the last set of pullups. You think its alot, but its really not that tough. Especially if you do it like once a week, you'll get so good at it. I did the whole thing in 25 minutes two weeks later. Then I started lifting real weights to get strong and to not just look sexy.
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Comment by Zach on October 03, 2009 @ 2:11 pm
Comment by Jim on September 24, 2009 @ 10:33 am
I just did this workout today in 13 minutes 28 seconds
Bull..... I looked into this workout, Professional trainers were able to do the workout in like 17 minutes. 13 is a joke. please stop trying to be macho and own up to the fact that you cannot even do set #1.
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Comment by juice on October 08, 2009 @ 7:49 am
ok, im a Marine also. This workout realy is a good middle stage workout. Its realy not for beginers, if you can't do it right, don't do it. But I agree that it isn't all to hard. But those of you who want to just do this work out... no. You need to do a lot of running with it, and a lot of other stuff helps. Try some form of Martial Arts to start. That will help you get the disipline to continue into a more advanced exercize. Good luck!
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Comment by Jiah on October 08, 2009 @ 12:54 pm
You are all idiots commenting and arguing about this stupid routine..heres a tip.. exercise is exercise...work your body until its sore..eat healthy..and stop looking for quicker and easy ways to get big and fit cos it all takes one thing...Hard work..
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Comment by jiah on October 08, 2009 @ 12:56 pm
Oh no I made a comment.. im just as bad..some one slap me.
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Comment by ed on October 11, 2009 @ 11:23 pm
listen i was 135lbs when i started and small. never really worked out, did not finish the first time and was out for a week after now im in the 5th week taking n.o.xplod creatine from gnc and doing this workout daily. ive lossed about 1o lbs of fat but gained great muscle. im now 155lbs and shreded. you want to look great eat right stay with it and it will work!!!!!!!!!!!
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Comment by Point Yoga Guy on October 12, 2009 @ 9:23 pm
33 minutes. I'm 5'10" and 152 lbs. You want a real workout, come to my power yoga class :-) This workout is definitely a keeper.
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Comment by Big Tough Dood on October 17, 2009 @ 4:15 am
Okay- you're all a bunch of pantie- waists. I did this SIMPLE workout in 2 minutes 12 seconds flat and didn't even break a sweat. It was good for a warm up, at least, before I continued on to a REAL workout for REAL MEN. Furthermore, my penis is 17 inches long and I eat nails for breakfast.
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Comment by Ickisticki on November 03, 2009 @ 10:51 am
They say the average American can't do 1 pull up. If you can do 25 you are in great shape and most likely have very low body fat. I tried this workout and plan on doing it once a week on Monday. I will continue doing heavy weights, cardio and trail running. Again, if you can complete this workout you are in great shape and there is no reason not to make this workout a goal to be able to complete it. This workout is excellent for me because my new goal is to be fit, not to just have "show"
muscles.
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Comment by ryan on November 11, 2009 @ 12:58 am
how many days a week are you suppose to do it?
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Comment by moodyman on December 02, 2009 @ 12:49 am
crossfit.com...if you like this workout, then go to crossfit.com...
"we don't sweat, our bodies cry"
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Comment by frank on December 06, 2009 @ 4:23 pm
Im 18 and i did this with ease
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Comment by Hadtocomment on December 07, 2009 @ 12:34 am
So I was reading through the comments on here seeing the times people claimed they did the routine in this amount of time and I had to chuckle to myself, then think that the only way your got through it so fast was that you were not doing things correctly, properly and counting halfass reps. For example the floor wiper, the description of what it is on this page is pathetic, you need to lay on the floor bench press 135lbs. hold it with your arms extended, lift your feet in the air together about 6 inches off the floor for your starting position, and then touch one weight plate with your feet (keeping them together), return to starting position, then touch the other weight plate with your feet (keeping them together), return to starting position while keeping your shoulders on the floor and that is 1 rep. Also, if you can jump 50 times from a stationary position and continue to do that with a 24in. vertical just starting out without stopping to regain your balance, more props to you. Because if you stop to regain your balance that is not a good rep and should not count. For the comment that said it didn't include all muscle groups, why didn't it? Do you even know how to Deadlift?, Clean and Press?, Do a Pull-ups or Push-ups?, A floor wiper? Those few exercises hit every muscle group there is, from calves, thighs, gluts, low/upper back, abs, chest, arms, shoulders/neck. What else do you want?
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Comment by tbcsoccer4 on December 07, 2009 @ 3:49 pm
question... do you do the 300 workout everyday of just like three times a week?
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Comment by Robert on December 12, 2009 @ 3:12 pm
Just did it in 12:59. About my 7th time in the last 3 weeks. Confession: I did break it up into 4 sets. 1st set was 14 or 7 on pullups & last 3 sets were 12 & 6 on pullups. Next confession: Had my foot on a bench when doing pullups. Still a heck of a workout & still proud of my time.
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Comment by Mike on December 13, 2009 @ 8:01 pm
Robert, what you did defeats the purpose...
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Comment by tim on December 16, 2009 @ 8:00 pm
i laugh at all these people who think this is easy. funny your trying to look like a hard ass online when no one knows who you are. straight up this workout kicks your ass and then some.
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Comment by Robert on December 19, 2009 @ 9:06 pm
Mike,
I was being honest and what I did didn't defeat the purpose. The purpose is to kick your butt. It did that.
I did it straight through a couple of weeks ago in 17:30. Could probably beat that time now pretty easily. I am not saying that the workout is easy. I just about throw up every time I do it and can hardly breathe.
I have to cheat on the pullups. I can only do three underhand full range close grip pullups. (I weigh 220 pounds. I have to use a chair. Otherwise I can't do it. As a matter of fact, I have NEVER seen someone be able to do 20 real full-range close grip underhand pullups in a row, much less 25 at the beginning and end.
Any way, I broke it up just to do something different. At least I was honest and didn't try to say that I did the whole thing exactly in 12:59. But I did do the way I said in 12:59 and offer a good-natured challenge for you to try it that way and beat that time.
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Comment by nick and mike on December 22, 2009 @ 1:26 pm
i understand the work out but after you do all of it do you do another set or are you done. Then you do the same thing again the next day. wat im saying is do you do just one set a day?
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Comment by luigi on December 22, 2009 @ 11:11 pm
i tryed this for a week and i puked for like a 1/2 hour after each time. its amazeing tho .. -luigi,16, ohio
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Comment by Robert on December 23, 2009 @ 10:09 am
To Nick & Mike,
I am not sure if your comment was for me or not.
If it was, I did the entire 300 reps in 12:59, I just didn't do 25 pullups, then 50 deadlifts, etc.
What I did was 7 pullups, then 14 deads, then etc. Then I did 6 pullups, 12 deads, etc. Then I did 6 pullups, 12 dead, etc. Then I did 6 pullups, 12 deads. etc.
That added up to 300. I just broke it up into 4 rounds instead of 1 round.
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Comment by John on December 29, 2009 @ 2:10 am
This is a worthy workout for me that I hope to be able to do by May. I don't know anyone who can even come close to doing this workout. People who can do this are probably at the 95th percentile.
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Comment by Zachary Sutton on December 31, 2009 @ 1:32 am
this workout doesn't work at all! thanks for all the lies guys
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Comment by kurt again on January 19, 2010 @ 8:36 pm
This workout is not meant to be done more than once a week, maybe 2 or 3 times a year. It is one of many workouts that Crossfit athletes use to measure their fitness improvement. Our location will probably do this one once a year as there are many other workouts that we use to see improvement. Stop wasting time and go a CrossFit gym near you or go to CrossFit.com and do it on your own. It has a new workout everyday. And yes anyone can scale a workout to do it.
Robert what you did is not the way the workout is written - it is just another hard workout. Oh and the pull ups do not all need to done at once. Box jumps do count if you jump on the box and stand at the top, even if you loose balance once in awhile. And I know many Crossfit men that can do 20 dead hang - hands over the bar pull-ups. So good luck and do CrossFit. Best overall fitness program out there - of course just an opinion.
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Comment by Robert on January 19, 2010 @ 10:30 pm
Kurt,
I know that what I was doing was not the way the workout was written.
Although I have done it exactly as it was written before, I was just doing some change-ups by breaking into sets. And, yes, it does make it easier. But it also makes it more likely that I will actually do it. LOL.
About the pullups, I have no doubt that some crossfit people can do 20 overhand pullups. But remember, I said I haven't witnessed anyone doing 20 real close-grip UNDERHAND pullups in a row. I don't doubt that someone can do this, I just haven't seen it.
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Comment by Allpros on September 24, 2010 @ 1:53 pm
For those of you who are saying it is easy, you don't understand the concept....it is a race.
It is like saying a 2-mile run is easy. Easy if you run it in 20-minutes...not so easy if you run it under 12-minutes..
The 300-workout in itself is easy, but when you do it under 20-minutes it becomes quite a challenge.
I just did it in 22:49, and it was a grueling workout.
The other thing, this workout was the test, but not the only workout, and not the only set of exercised they did. They changed their workout everyday.
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Comment by Spartangirl on January 02, 2011 @ 1:14 pm
Allpros is right...The workout is just a setup of combinations but you must do it with not REST in between and then time the entire workout. Try to beat your time next time and see that your not such a tough guy when your doing it in 20 minutes or less.
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Comment by dazz on January 06, 2011 @ 5:05 pm
a group of my college basketball teammates (granted who were seniors and had been liffting for a while) took this as a test. We found that out of a group of 4 there was no worse time than 24 min. Personaly I got 21 with the best being 19. This is a good workout but is not going to rock your world unless your not in good shape. Was instersting to have a go as something that soo many people are talking about. But the people that are saying it took them more than and hour I say stick at it becuase you need it. Good luck!!!
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Comment by Chris on January 26, 2011 @ 3:20 pm
Did the workout last night. Took me 40 minutes to complete, but I did it. Threw up walking to car though! I will conquer this workout eventually! Can't wait to see what I look like in three months! Awesome routine.
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Comment by big d on February 07, 2011 @ 7:57 am
quality workout !! is it meant to be doe 3-4 times a week or once evry 2 weeks to keep ur body guessing ???
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Comment by hammie0331 on February 25, 2011 @ 6:52 pm
in the marines and run a 300 pft this workout does kick your ass if you do it right just like some of you said, as for the guys wondering how many times to do it a week, try 3 to start with 10 to 20 minutes of cardio after (try mixing up run paces and times - run one day at 7 mph for 18 minutes than the next time 6 mph for 21 minutes etc.) but for those of you that say its easy ....you're not doing the workout correctly or you need to up the weight
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Comment by señor peepee giganté on March 05, 2011 @ 3:08 am
I can't wait to try this out. I'm in the middle of p90x and I'm gonna superset p90x with the 300 workout once a week after I finish it the first time. Hopefully it adds to the results
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Comment by Mr. Rich on March 22, 2011 @ 2:19 pm
@Peepee I am also doing p90x and I'm gonna try to add something similar to this.
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Comment by John on April 11, 2011 @ 4:01 pm
48 yrs old, completed the 300 in 27 Min. How come nobody that says they did it, are sharing their time. THATs what says it all...how long did it take you? My buddy did it in 53 minutes. Anybody can do it......in an hour! Share you times...and your age.
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Comment by John on April 11, 2011 @ 4:18 pm
48 yrs old, completed the 300 in 27 Min. How come so few that say they did it, are sharing their time? THATs what says it all...how long did it take you? My buddy did it in 53 minutes. Anybody can do it......in an hour! Share your times...and your age. And dudes, really, ANYONE who works out hard KNOWS when someone is BSing. Don't post a time if you cheated (using a box or lowering weights) and don't think anybody believes that you did this workout in under 14 minutes and did it right. 2.8 seconds per rep equals 14 min. That includes moving from one exercise to the other. Take that time out of the equation, and your at 2 seconds, every rep, non-stop...and you're eating a pizza with a fat mug of beer on your belly while you're typing....GET REAL boys! Start by gettin real with yourselves before tryin to "GET REAL" here.
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Comment by Gekloutle on April 11, 2011 @ 8:01 pm
Hello. greeting all.
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Comment by Angelvel2006 on May 04, 2011 @ 11:23 am
Done as intended, yes it will rock your body. I'm 38 yrs old. I dont dont consider myself the fittest guy but I do workout. My best time was just over 30 min. I was left dazed and confused. And it is a timed workout. Its not about what you can do, its about how quickly you can get through it.
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Comment by Chris on May 06, 2011 @ 3:01 pm
I had a go at this, but since I have only just started weightlifting and even though I am 6.3ft I can't even move the 135 pounds (60kg)so for those who like me and have seen this and want to do it. I started on 14kg single dumbells instead of kettlebells (if you do it slower and actually use your muscles it kills)and about 30kg two handed dumbell. Such a great workout and flexible.
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Comment by Kyle Wright on June 19, 2011 @ 11:32 pm
did parathetic really say it took him a hour?? lol, im a firefighter also and i did it in 11 minutes and 12 seconds.
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Comment by LT. Sergant justin Clarke DCM CCM on July 29, 2011 @ 12:55 am
you guys are all full of shit ..come do the barrier test in the australian S.A.S.R... bhahahaha marines.. 11 minutes you all pull ya dick to hard... come do a 32km march in full kit approx 90 pounds.. followed by a 2 hour PT session then another 28 km march.. no sleep.. no breaks.. fuck all food... you guys are all bitches..
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Comment by Boom hour on January 01, 2012 @ 9:07 pm
46 years old. 6 days a week of crossfit for the last 6 mo. Just did this workout in 19:42. Rx. It's a nice benchmark workout.
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