300! 300th Post, 300 Movie Workout

It's official--I've reached my 300th post!  I think it's only fitting that I post the famous 300 movie workout.

Here it is:

* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

As you can imagine, this kind of high-rep would surely help you burn a lot of fat.    But I wouldn't advise you to run out and try it--there's apparently been a bit of a misunderstanding about this workout.

The 300 actors and stuntmen first went through rigorous training for 12 weeks in preparation for the movie.  They worked out for 90 minutes to two hours, five days a week (various intensive workout routines).  In addition, they spent another four to six hours doing fight training.  They were given just enough food to recover from their workouts.  Now to you see why they were all so ripped and lean?     


The 300 rep workout was kind of a final test for those who wanted to take it (only about half did).  It was timed to see who could finish the fastest.  The only actor who tried it was Andrew Pleavin (he played Daxos, leader of the Arcadians), and he finished it in 18 minutes and 11 seconds.

I'm not going to try this anytime soon.  But reading about it has given me a little extra motivation to hit the gym.  I hope it will do the same for you.


Four hours of training a day just isn't practical for most of us.  If you are looking for a "warrior routine" you could do on a more realistic schedule (three times a week)  I'd recommend Triple Threat Muscle.