The 300 Workout

[Lil Ze']

I'm getting bored with my workouts. Lol So I'm thinking of trying this. Opinions? Suggestions? Missing something?
* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

I'm going to cut it to something like this.
* 15 pull-ups
* 10 deadlifts at 135 pounds
* 30 push-ups
* 30 box jumps with a 24-inch box
* 10 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 10 "clean and press" at 36 pounds (a weight-lifting exercise)
* 15 more pull-ups -- for a total of 300 reps

I'm in the thinking stages at this point.

[BAMF]

Seems to me you have a lot of core exersizes in there, but not so much for your limbs.

[Lil Ze']

Suggestions? They did all these workouts daily, with fight training.

[coolcloo1019]

From what I've read, that 300 workout will really beat you up but if you stick to it, you'll see some great results.

[Lil Ze']

I think I'm going to add squats.

[Trip]

I adopted this routine for about a month and not only did I lose 20 pounds, but I got the best physical results from anything else I had tried. If I get more time, I will continue the routine and try to get the time down to where the actors were toward the end of their training.

Call me gay or whatever, but I totally idolized the bodies of the actors and the movie was obviously my motivation to try it out.

I never followed the diet they had though. That was the most important aspect of their routine from what I read. I was totally amazed at the level of accuracy gone into to match actual period training. The foods and diet are all things I typically enjoy. I'll try and see if I can dig up what they were eating.

Good thread.

[Strongest Man In The World]

Lol

[Serbonze]

I'm getting bored with my workouts. Lol So I'm thinking of trying this. Opinions? Suggestions? Missing something?
* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

I'm going to cut it to something like this.
* 15 pull-ups
* 10 deadlifts at 135 pounds
* 30 push-ups
* 30 box jumps with a 24-inch box
* 10 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 10 "clean and press" at 36 pounds (a weight-lifting exercise)
* 15 more pull-ups -- for a total of 300 reps

I'm in the thinking stages at this point.


I think it will be important to find their schedule. The rest days are going to be very important, since each workout is a full body workout.

[oh1coupe]

Ibmattsayscrossfit

[Matt Vassallo]

They didn't do that workout every day. it was a one-time test.

It takes me about 25 minutes to do it verbatim.

[Matt Vassallo]

I'm going to cut it to something like this.
* 15 pull-ups
* 10 deadlifts at 135 pounds
* 30 push-ups
* 30 box jumps with a 24-inch box
* 10 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 10 "clean and press" at 36 pounds (a weight-lifting exercise)
* 15 more pull-ups -- for a total of 300 reps

I'm in the thinking stages at this point.\

So you're doing "120", not "300".

[coolcloo1019]

Lol

Too easy?

[Lil Ze']

I did the 120 tonight, but it was too easy. So I'ma probably bump it up a little. I'm not doing the 300, because I don't think I'm ready for that at all. It was a great workout though. I felt like my whole body had been worked out great. I also added 20 dips. So I guess thats the 140 workout, lol. And they did almost every workout on that list multiple times a week. Only 1 guy was able to complete/try this test. He did it in 18 mins. He was the leader of the Arcadians in the movie. I'm not sure what I want to do with this. I might mix this into my regular workout. Maybe substitute it for back and something else. It really worked out my back.

[Matt Vassallo]

no, more than one guy completed it.

but andrew pleavin did do it in 18 min, and he also started gym jones UK.

More info than you'll EVER want.


http://joshsgarage.typepad.com/articles/2007/03/the_300_workout.html

http://joshsgarage.typepad.com/articles/2006/11/frank_miller_mo.html

http://joshsgarage.typepad.com/articles/2007/03/the_fastest_300.html

http://www.gymjones.com/knowledge.php?id=36

http://www.marktwight.com/videos.php?id=15

[Serbonze]

It looks like this wasn't their workout, rather their "graduation" test from the trainer's camp.

I think that it should be a goal to attain. You need to find out what workouts they did to work up to it.

[Lil Ze']

They did everything on that list and more. Some shit I can't do. Like tire flipping and shit. You know my gym has kettle balls and some resistance shit, but I don't think they let anyone but the trainers use them. Which is ghey.

[tampaty]

Hopefully you have decent recovery time and nutrition before transforming youself inot a Spartan. Keep in mind actors during training have plenty of rest are given there proper diet requirements and usually don't have outside distractions (besides the nose sugar and groupies).

The high endurance workout seen in both crossfit and gymjones is a hybrid of high endurance training for athletes who need long term endurance (cyclists, kayakers, triathletes etc.)

The basic breakdown is taking 4-6 exercises and doing each exercise for over 3min. I've trained athletes who could do one exercise at 50%RM for 10minutes nonstop. They didn't start that way, they built up to it. I would suggest you hybrid the gymjones training regiment to fit your available equipment, ability and needs and buildup to it.

As folks have already stated the training session used by the actors and stunt guys was a one time thing after they built up to that point.

[BERT-O]

box jump are a motherf******, :lol:

[MiDiablo]

I used to do the 300 workouts when I trained at LFF where you used to work out Lil Ze. George, myself, and another training partner would do them together. It would usually push us to the point of wanting to throw up! And instead of using kettleballs for the clean and press portion - we used 35# d/b's and you do them as a thrust-squat-press action (squat, pickup weight b/w legs, thrust upwards with hips/core, press overhead to just before lockout, and return to squat).

Great workouts!

[Matt Vassallo]

db / kb must touch ground between reps