Spartan 300 Workout

WOW: Spartan 300 Workout

This week we have the Spartan 300 Workout. This is another workout inspired by Hollywood specifically the movie 300. The tale of how 300 Spartan warriors held off the entire Prussian army. This is one of the workouts that the actors get in fighting shape for the epic battle scenes they would be filming.


The Workout

Complete the following exercises in order,

Do not move to the next exercises until you complete all reps.

Pull-ups x25

Dumbbell Deadlift (50 Pounds each) x50

Jump Squats X50

V-Ups x50

Dumbbell Push Press X50

Pull-ups X25

How to Perform the Spartan 300 Workout


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

This is a one round workout. You can make it more of a challenge by doing it for time, to see how fast you can complete it, but as always make sure you maintain proper form.

The recommended weight for the Dumbbell deadlift is 50 pounds each, you can go heavier, or lighter if you want.

Starting with the first set of 25 Pull-ups, complete all reps of each exercises before moving on to the next one. Finish off with another 25 pull-ups.

Make sure to challenge yourself!


The Exercises

Pull Ups: Perform 25 pull-ups before moving to the dumbbell deadlifts. Take breaks as needed. Use a resistance band for assistance if you need to.

Dumbbell Deadlifts: The recommended weight for this is 50 pounds each. If you need to adjust heavier or lighter to maintain good form, you can do that. Complete 50 reps before moving on, rest as needed. You can also change this to a barbell deadlift at 100 pounds if you prefer.

Jump Squats: Perform 50 Jumps squats. Slow down the pace, take your squats nice and deep and jump as high as you can for maximum impact. Rest as needed. Complete all reps before moving on.

V-ups: Laying on your back, extend your arms over head, contract your abs and bring your arms and legs up trying to touch your toes. Complete 50 Reps before moving on, rest as needed.

Dumbbell Push Press: Pick a set of dumbbells in a challenging weight. Start with the dumbbells in the racked position at your shoulders, dip your knees and explode up pressing the dumbbells overhead. Complete 50 reps, rest as needed.

Pull-ups: Complete a second set of 25 pull-ups just like the first round.

Watch the demonstration video below.


Demonstration Video

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