The Olympics are here! Always an exciting time for me, despite not being a huge follower of some of the sports that are included in the winter Olympics.
But seeing as though we are celebrating the best athletes in the world, I thought I would show you a bodyweight workout (mostly anyway) that will challenge even the fittest of athletes – the 300 workout.
The 300 workout was developed by Mark Twight, made popular by Turbulence Training Author, Craig Ballantyne, and Men’s Health, and used to whip the actors into shape for the movie “300″.
The 300 workout consists of the following bodyweight exercises (again, mostly bodyweight):
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 floor wipers at 135 pounds
- 50 clean and press at 36 pounds
- 25 pull-ups — for a total of 300 reps
Here is a video of Craig Ballantyne demonstrating the 300 workout:
This is not a beginner’s exercise so please be safe and use caution if you attempt any part of the 300 workout.
Train smart, train hard!
Susan Campbell, MS, CSCS
Author, Ultimate Home Workouts