Well im going back to cutting in a month and am planning on doing the 300 workout to help me get ripped was wondering how often do you guys think i should do this without overtraining
here it is for those who dont know it.
-> The 300 Workout:
* Pullups - 25 reps
* Deadlifts with 135lbs - 50 reps
* Pushups - 50 reps
* 24-inch Box jumps - 50 reps
* Floor wipers - 50 reps
* Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
* Pullups - 25 reps
* 300 Reps Total
03-26-2008, 04:56 PM #1
How often should the 300 workout be performed?
03-26-2008, 05:04 PM #2
03-26-2008, 05:05 PM #3
03-26-2008, 05:06 PM #4
03-26-2008, 05:07 PM #5
03-26-2008, 05:10 PM #6
03-26-2008, 05:17 PM #7
07-19-2009, 07:01 AM #8
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07-19-2009, 07:04 AM #9
i've done the routine ~8-9 times in the past, everytime I do it for time, trying to best each session...i wouldn't do it back to back though, it's not the greatest muscle tearing workout since most of the exercises you can do in 1-2 giant sets but I'd still allow at least a day of rest between sessions
it is called the "300" not because this was the exclusive exercise they used in the "300" movie but rather because it is "300" total reps, it's just a form of HIT & one can create their own HIT program once they understand the foundation of HIT/Tabata/Max-OT/DC trainingEat Clean Snatch & Jerk
07-19-2009, 08:02 AM #10
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300 is NOT a workout. I repeat. NOT A WORKOUT.
It is a fitness Test. The guys from the movie didnt do this as a workout.
It was just sort of as a right of passage for those who went through the intense training for the movie. For bragging rights. Thats it.
The point of it is to time yourself and try to do it as fast as you can and to do better the next time.
Not as a workout plan.
The general goal is to complete it in under 20 mins.
In fact, there was only one actor who actually completed it in under 20mins.
Andrew Pleavin, the bald guy who lead the arcadians to battle, was the only actore to complete it in good time. Even after 12 weeks of sloid training Gerard Butler, Leonidas, could not accomplish this goal.
It is not for the faint of heart. Not for the overweight.
If you feel compelled to do it, then maximize it to once a month or less. Once every 2 months would be a good timeframe.
Its just a test.
PS: If you complete it and don't want to throw up, or havent already, you werent pushing yourself hard enough.If you haven't tried a Million things, you haven't tried everything!
"the wolf on the hill is not as hungry as the wolf climbing the hill"
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Overtraining: An excuse for failure and/or an excuse to avoid working harder.
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07-19-2009, 10:08 AM #11
Honestly, I can't see this as an effective workout. Far too many reps. You might burn some calories but that's all you'll get out of it. Plus if you can do 25 pullups in a single set, then you'd have no reason to use this workout, you could find a far more effective one.
If you're really looking for a good high rep, high intensity fat burning workout, check out the 4 minute HIIT workout. Much more effective in my opinion.
10-14-2010, 12:42 AM #12
i think that who has tried the workout would know that it's good for getting in fit . all of you just comment whithout trying it , well it's not the best workout ofcourse . So what i'm doing is :
1 day -300 training, second day - jumping whith a rope, third day -rest and than this again , but sometimes i make two days rest if needed
my best score for now :
1. allmost 22- 25 pull ups
2. deadlift whith 25 kg 50reps
3. 46 pushups
4. 50 jumpings on a box
5. 32 floor wipers (original to left and right - 1 rep)
6. clean & press with 11 kg for now 50 reps ( single arm but switching them between 1 rep)
7. 14 pull ups
The problem of the program is that the clean and press is forcing your biceps and you don't have power for the pull ups then
so i'm not doing it very intensive and i walk 5 -15 seconds between clean & press and pull ups and between jumpings and floor wipers
It seems that my body is transforming so it's working . i think that you lose weght for shore
and gain little bit more muscle lay / relief ( i dont know how its called on english ) . My abbs are stronger and better looking ofcourse . too bad that the triceps is not much trained
10-14-2010, 04:58 AM #13
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Doesn't matter the workout... but you should give any major muscle group 48-72hrs rest, core can be an exception.
If you feel the DOMS big time,you're doing it too oftenWhen I'm fat my pants don't fit, When I lose weight my pants don't fit.. maybe I should stop wearing pants?
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10-14-2010, 05:40 AM #14
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01-23-2011, 12:05 AM #15
300 handbags n purses
be thankful i dont bash u till u r defeated n then quit u poof. 300 gaylord queers is the workout u should be on mate. walk out into the middle of the freeway and shoutout ur workout question if u wanna Brag ok. oh and pick up ur hand bag on the way out, LOL hahahahahahahahahahahahahahahahahahahaha. ha just kidding, love to add a little humor to these boring forums (my Small mind i guess)
01-23-2011, 05:46 AM #16
03-11-2016, 08:36 AM #17
try this and tell me your not tired after... this is the 300 for women
300 for women.....
10 min row
10 air squats
10 push ups
5 pull ups
10 sit ups
30 pull ups
30 walking lunges with 10kg
60 sit ups with 10kg
60 shoulder press
30 floor wipers
30 box jumps
30 push ups
And to finish it off 100 air squats but I do 100 leg presses
It's exhausting but it works for me.... 3 or 4 times a week... 2 days cardio