THE LEGENDARY 300 WORKOUT

Being physically fit is not only important for soldiers. It should matter to everyone. Apart from the obvious things like health, well-being and appearance, none of us knows when we might end up in an extreme situation where the body has to deliver.

Focusing only on weights or only on running is better than nothing, but everyday life and work, soldiering in particular, call for a mix of strength, endurance and coordination.

CrossFit gets mocked a lot, but it is not a bad way to cover all of that, as long as you do the exercises properly. And because training should be fun, here is the original 300 Workout from the legendary movie:

The Exercises:

1. 25 Pull-Ups
   Build upper-body strength and endurance.
   
   
2. 50 Deadlifts with a 135 lbs Barbell (60 kg)
   Focus on raw power and posterior chain development.
   
   
3. 50 Push-Ups
   A classic test of core and upper-body strength.
   
   
4. 50 Box Jumps (24 inches/60 cm)
   Explosive leg power and cardio all in one.
   
   
5. 50 Floor Wipers while holding a 135 lbs Barbell (60 kg)
   Engage your core with this dynamic, full-body exercise.
   
   
6. 50 Clean and Press with a 36 lbs Kettlebell (18 kg)
   Combine strength, coordination, and stamina in one movement.
   
   
7. 25 Pull-Ups (again)
   Finish strong by pushing your upper-body endurance to the limit.

Background info:

As the name suggests, this workout was developed for the Spartan actors in the movie 300. Surprisingly, the exercises are not built around pure bodybuilding but around strength endurance, with solid compound and bodyweight movements. So the full-body session would have worked for real Spartans too.

Enjoy the workout and post your times in the comments!