300 Workout Review

300 Workout Review
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Contrary to popular belief, the name for the 300 workout did not derive from the film. Actually, the reason it’s known as the 300 workout is because the regimen is made up of 300 repetitions total. The workout was thought up by a man named Mark Twight, a former professional mountaineer who is serious about exercise. The 300 workout actually isn’t a workout at all – it’s a fitness test. The actors had to train for roughly 2 1/2 months, going through vigorous training before the time came to actually attempt the 300 workout. But only one actor named Andrew Pleavin finished the workout in under 20 minutes. Now for the 300 workout review.

My Thoughts – A 300 Workout Review

This workout is not a walk in the park. Actually, it’s quite the opposite. It is likely this workout redefines what you ‘pushing yourself’ means. To put it simple, the 300 workout not for a beginner. If you aren’t a fan of feeling nauseous as a symptom of training too hard, you won’t want to even attempt this. One would have to be in tremendous shape to complete the workout within 40 minutes, or even complete it at all – let alone complete it in the 20 minute time limit. Keep in mind that the actors in the film had to train for 90-120 minutes 5 days a week prior to the 300 test. In addition to the training, the actors had to follow a strict diet likely high in protein, low in fat, and with a moderate amount of carbohydrates.

However, if you expect to adopt the bodies of the warriors in the film, well, don’t. In Hollywood, muscles are airbrushed, people are enhanced through make-up and film-editing technology, and the actors often switch out for stuntmen. The 300 test is not a magic bullet in achieving an incredibly fit body. With all of that being said, the 300 test will indeed add to your progress – so read this 300 workout review for some insight before attempting.

If you’re determined and motivated to complete the 300 test successfully and are ready to train hard to make that accomplishment, don’t hesitate to go full force. You can absolutely transform your body in a matter of months with the proper nutrition and fitness knowledge. There are endless possibilities to obtaining strength and a fit body; the 300 test and the training for the 300 test are just a couple different avenues for achievement. While some people recommend trying the test only once every 4+ months, you may want to try it every 2+ months for more progress reports.

The Actual Workout

The following exercises must be completed in 20 minutes or less. You may perform as many sets as necessary in order to complete the total amount of reps for each exercise, but remember that the objective is to finish the workout within 20 minutes. Don’t cheat – do the exercises with proper form, perform full repetitions, and don’t count half repetitions. The key is to finish as fast as possible, so make rest times in between sets as short as possible, but long enough to make the next set worth it.

1) 25 Wide-grip pull ups

2) 50 Deadlifts using a 135lbs (~61.4kg) barbell

3) 50 Push ups

4) 50 Box jumps on a 24-inch platform

5) 50 Floor Wipers

6) 50 One-arm clean & presses with a 36lb (~16.5kg) kettlebell (25 reps for each arm)

7) 25 Wide-grip pull ups

If this is too much for you, try reducing the amount of repetitions in each exercise by 1/2, 1/3, or 1/4. This will enable you to perform the same workout at a lower level. In addition, you could simply drop the amount of weight used for some exercises. Dropping the weight for deadlifts or clean & presses will help you to accomplish everything more easily. I really hope you enjoy this test and I highly encourage you to post your results and comments. Good luck.

My Personal Attempt

To offer more in this 300 workout review, I also wanted to provide my personal attempt at the 300 workout. Here are some variables to take note of, as any change in these variables could be responsible for how well the test is performed.

I used a table in my living room for the 24-inch box jumps and I would have used a 36lb dumbbell for the one-arm clean & presses if I reached that point of the test. I felt good the day of the test and felt good before starting the test. I did:

  • 3 sets for the first 25 pull ups. The sets consisted of: 10, 8, and 7 reps.
  • 3 sets for the next 50 deadlifts. The sets consisted of: 20, 15, and 15 reps.
  • 3 sets for the next 50 push ups. The sets consisted of: 25, 13, and 12 reps.
  • 3 sets for the 50 box jumps. The sets consisted of: 25, 13, and 12 reps.

This is the point where I could continue no further.

My end time was 26 minutes. As you can see, I couldn’t even finish the test, let alone finish it in 20 minutes. I went into this with the mind-set of going as fast as possible.

Now, a second attempt two months later.

I stacked exercise boxes up to approximately 24 inches for my box jumps, and I would have used 36lb dumbbells for the clean & presses if I reached that point of the test. I felt good the day of the test, and I felt good before the test. I did:

  • 3 sets for the first 25 pull ups. The sets consisted of: 9, 9, and 7 reps.
  • 3 sets for the next 50 deadlifts. The sets consisted of: 20, 15, and 15 reps.
  • 3 sets for the next 50 push ups. The sets consisted of: 25, 13, and 12 reps.
  • 3 sets for the 50 box jumps. The sets consisted of: 25, 13, and 12 reps.
  • 20 floor wipers before I exhausted myself.

This is the point where I stopped even though I felt I could continue for a little while longer.

My end time was 24 minutes. As you can see, I accomplished more in less time, so there is improvement.Next time I will take it slow and try to actually finish the test, no matter how long it takes.