300 Workout: The Muscle Building Workout used by the cast of the movie. The 300 Workout, Want Hollywood muscle? Try this 300-rep Spartan workout, used by the cast of the movie. For a Full-Body transformation!
“300 Workout”
25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups
FLOOR WIPERS-
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.
SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps, 25 each arm)
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Pause for a moment, then push overhead before lowering it to the ground in a controlled movement. That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
-Scaled versions-
Level 1:
25 Pull-Ups
50 Deadlifts
50 Push-Ups
50 Body-weight squat jumps
50 V-Ups
50 Push-Press
25 Pull-Ups
-or-
Level 2/3:
15 Ring Rows
25 Air Squats
15 Push-Ups
50 Jumping Jacks
20 Mountain Climbers
10 Push-Ups
15 Ring Rows
Floor Wipers: Bar above chest, bring your feet up together to left plate, down to middle, up to right plate, then down. That is 1 rep.
Floor Wiper -Scaled with no weight (below):
Single arm Kettlebell clean and press demo-start on floor each rep
V-Up (level 1-scaled version of the floor wiper):
OnRamp:
Annie
50-40-30-20-10
Double-unders (sub3x singles)
Sit-ups
What is your favorite thing about CrossFit 906?
“Camaraderie, Community, support of individuals within and support of special causes outside of. Willingness of both trained staff and long term athletes to help. Atmosphere in general.” -CF906 athlete
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