Molding the bodies for 300

[Chris D]

I ran across this site today (GymJones.com) and while clicking around I found out that these guys trained the people for 300. I thought I'd post it up. It was a very interesting read.

Anyone up for trying to do the 300 that they created:

The second misconception surrounds the idea of the Spartan workout, aka “300”, how frequently it was done or who actually finished it. “300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout (Logan and I were two of them). This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts “300” is not hard once you’ve done it but the apprehension built up ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them.

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

[Steve-O-68]

I saw that too. Looks interesting.
Gymjones is actually a pretty cool site and looks like an awesome place to workout.

[vuduchyld]

If you give me a few hours, I could get all those reps in...with plenty of rest breaks!

Seriously...you're not supposed to do 50 straight reps of deads at 135 are you?

I could see this being treated like an EDT workout. Instead of a PR zone that is timed with max number of reps, you could do a workout like this and strive to keep reducing the time it takes you to complete all 300 reps! Four hours today...three hours and forty minutes next week...

[Kevin T.]

Might have to try that one day for fun to see how I can do. What's a floor wiper, though?

[WorkinOnIt]

Very interesting read. Makes sense out of what initially seemed (via the MF article) utterly ridiculous.

Anyone know anything about Gym Jones? I assume it's located in Canada.

[oxymoron]

It's in Salt Lake City according to the website..

[Bill2380]

It looks a lot like a Cross Fit workout. I'd assume you'd break up the exercises into min-sets and work through with breaks kept a short as possible.

[gobbla]

^^my thoughts as well...only it doesn't seem like as big a deal as most x-fit ones.

It'd take a little bit, but it's very do able

[FishrCutB8]

Mahler does the 300...as a warmup set.

[Alcoholiday]

Originally Posted by Kevin T.

Might have to try that one day for fun to see how I can do. What's a floor wiper, though?

it's like a rainbow... an ab exercise

[Lost Dog]

Originally Posted by Alcoholiday

it's like a rainbow... an ab exercise

I found this. http://www.newtrier.k12.il.us/athlet...e/Abs.htm#fwip

But what's with the 135 lbs? Where do you put a barbell in that scenario?

[Bill2380]

50x Floor Wiper @ 135# (one-count) +

Maybe a "barbell roll out/ab wheell" thing?

[Jason B]

There's no way that's all done straight without rest. I'd say it's all doable except for the deadlifts. I don't care if was just the bar, nobody is doing 50 consecutive deadlifts correctly (evaluated each rep for quality and only counted those that achieved our standards for form and range of motion) with any amount of weight. Unless their rep quality and standards are crap.

[Lost Dog]

I don't think they are going for standards. They're going for calories.

[Chiron]

Originally Posted by Jason B

There's no way that's all done straight without rest. I'd say it's all doable except for the deadlifts. I don't care if was just the bar, nobody is doing 50 consecutive deadlifts correctly (evaluated each rep for quality and only counted those that achieved our standards for form and range of motion) with any amount of weight. Unless their rep quality and standards are crap.

I gotta agree that would be pretty hard. Of course I hate doing anything over 8 reps on any exercise. lol I saw this in Men's Health. But, if it's done without rest, I don't see why you'd do 50 box jumps in a row. Seems to defeat the purpose.

There was a clip where you could see a bit on how they trained for the movie too. It was on Yahoo Movies, Youtube and I think the "300" website.

[Lost Dog]

Jason,

I didn't see that you were commenting on a phrase in the blurb. I see your point!

[bipennate]

Did you guys notice that Dan John is associated with the gym too?

[Ogedei]

This was posted on Digg today.

http://joshsgarage.typepad.com/artic...miller_mo.html

[RacerBill]

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