HomeFitnessThe 300 Workout Routine – Test Your Speed, Strength & Mindset

The 300 Workout Routine – Test Your Speed, Strength & Mindset

The 300 workout routine is a series of exercises totalling 300 repetitions to be performed in a race against the clock. The 300 workout also received its name from the famous and extremely motivation movie ‘300’ as the cast performed this workout relentlessly during their final month of training prior to commencing the filming of the movie (up until this final month they were spending the vast majority of time focusing on heavy compound lifts and HIIT cardio).

300 Spartan Workout Routine

I’m not a huge fan of high repetition work, however I love the 300 workout as it’s not only a extraordinary mental endurance challenge it also provides a benchmark of your current level of fitness – you can rest or stop whenever you want, be strategic and complete this regime in the shortest amount of time possible.

As this is a fairly ‘spartan’ workout routine a very minimal amount of equipment is required, all you’ll need is:

  • Pull-up bar or tree branch etc. for pull-ups
  • Olympic bar with 2x 45lb plates
  • Box or object to jump onto – around 24 inches in height
  • 36lb kettlebell or dumbbell (if not possible use Olympic bar)

300 Spartan Workout Times

The 300 workout routine is as follows:

  • 25 pull-ups
  • 50 deadlifts at 135lbs
  • 50 push-ups
  • 50 box jumps with a 24 inch box
  • 50 floor wipers while holding a 135lb barbell
  • 50 clean and press (25 per arm) with a 36lb kettlebell
  • 25 pull-ups
See also
5 Reasons Why You’re Struggling to Build Muscle & Lose Weight

Total reps – 300.

When performing this workout the most important thing is to DO IT RIGHT. Videos of men performing the 300 workout in 10~ minutes ALWAYS results in them flailing around on the pull-up bar followed by push-ups with ½ the normal range of motion.


Give the 300 workout a go and let me know how you went in the comments below!


Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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