The Original 300 Workout

From the guys at "Gym Jones," here is the original 300 workout used as part of an extensive training regimen to train the actors for the movie "300." There  are some definite challenges in here, especially the pullups for many people. As you can see, there is nothing complicated about it. Completing the workout simply requires steel determination and a high level of muscular endurance. Here is the 300 workout as copied from the gym jones website:

“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 

floor wipers from gymjones.com

Simple right? Now ask yourself where you are in your training right now. Taken individually, will any of these exercises present a problem? If so, consider how challenging it would be to do these exercises one after the other with no rest in between. Suddenly it's a lot easier to see why the 300 workout is such a challenge. 

The exercises chosen transfer well to just about any sport, but if doing the whole series is out of reach you can train up to it. Let's break it down into separate training sessions.

Session I: Pull-ups & Deadlifts, followed by floor wipers.

Session II: Kettlebell clean & press, Push-Ups, Box Jumps, floor wipers.

Box jumps

Depending on your fitness level, the sessions can start with a traditional set/rep scheme of 2-4 sets of as many 8-12 or more. As you become proficient at the exercises and are seeing progress, start performing giant sets with no rest in-between. When your body adapts to this plan, begin adding one more of the 300 workout exercises to the giant set every week until you can do the entire workout.

Doing 300 repetitions in a session is a great goal to keep you motivated, but it isn't an impossible task. Stay with the training and pretty soon the '300' will be just another notch on your belt.

Read more about this type of interval training here:

http://hubpages.com/hub/The-Kettlebell-Dumbbell-Relay-Workout-for-Strength-and-Endurance

Read about a killer total core exercise for a ripped midsection:

http://hubpages.com/hub/Core-Exercises-to-get-Ripped-Abs