300

[jiju]

Hey Guys long time no talk. i 've been in the process of moving yadayadya etc.anyways i just saw the movie 300. this movie rocks by the way. i looked up the workout they used for the movie. i was wondering if anyone could help me develope a 300 style workout with out weights. i have been doing basic pushups dips pullups etc but would like to kick it up a few notches and get ripped as well as gain. if any one has any ideas please lemme know. thanks----jiju

[climber]

It's not too hard to do a 300 style workout with no weights. Half the exercises are bodyweight anyway.

Try it like this:

25 pullups
50 pushups (feet elevated, on rings if you have them, on medicine balls if you don't)
50 hanging rows - body horizontal, pulling your chest to the bar (not really a substitute for deadlifts, but if you can do 50 inverted rows, go ahead!)
50 box jumps (2' box)
50 floor wipers (lie next to a pole and hold this for support rather than holding a weight)
50 handstand pressups (body in an L shape with feet held, or on a bench to make it easier)
25 more pullups

Substitute the box jumps for pistols or something for variety, and you've got one nasty, nasty workout.

[juggledex]

Just to clarify, the "300" is not a workout, it's a timed challenge to be completed in under 20 minutes. Only a few of them did it once, so trying to duplicate this challenge will not get you anywhere towards your goals.

“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

(source: www.gymjones.com)
I'm sure you've read the page, you understand those guys trained intensely and differently every day. Additionally, nutrition played a huge part. In conclusion, you'd be much better off sticking with a simple, full body plan than trying to mimic the "300".

[climber]

Granted, it was designed as a challenge, but like any Crossfit based workout, it can be used repetitively, in a periodical fashion, and will certainly help you toward your goals if you're after muscular endurance and CV fitness at higher intensities.

Of course, imagining that it's some kind of super workout is misleading. Substitute any of the exercise with any other exercise and you'll get roughly the same challenge. It IS still a workout, but it's just one workout, with relatively limited benefits.

The STYLE of training done for the movie was similar in nature to this workout, much of the time, but was mixed up with power and strength work (down to 1RM) and basically everything else under the sun.

If it does nothing else, it enlightens the prospective disciple to the nature of intensity, which can only be productive.

[mbt9000]

well, i was thinkin of this as a 300 workout spread ova 3 days a week with different exercises:

My 300 Weekly Workout

Monday: 300 Workout 1
25 Pull-Ups
50 Push-Ups
50 Squats
50 Dumbbell Curls: 9.2kg
50 Crunches
50 Handstand Push-Ups
25 Pull-Ups

Tuesday: Off

Wednesday: 300 Workout 2
25 Chin-Ups
50 Hindu Push-Ups
50 Toe Touches
50 Incline Curls: 9.2kg
50 Lying Leg Raises
50 V-Push-Ups
25 Chin-Ups

Thursday: Off

Friday: 300 Workout 3
25 Pull-Ups
50 Elevated Push-Ups
50 Squats
50 Alt. Dumbbell Curls: 9.2kg
50 Sit-Ups
50 Handstand Push-Ups
25 Chin-Ups

Saturday: Off

Sunday: Off


its off the top of my head so there u go!