Do you want to get ripped in a short amount of time and are looking for a workout that’s going to help make that happen? Then you’ll want to seriously consider the CrossFit 300 Workout. Keep on reading for all the details you need to know about it.
CrossFit 300 Workout Introduction
Since CrossFit is a strength and conditioning program, there are a number of workouts that you may perform so as to enhance your strength. What follows is the workout renowned as the 300 workout among CrossFitters. This is due to it’s connection with the movie “300,” that will help you achieve the perfect shape exhibited by the actors in the movie.
You can even do this workout at home with some basic equipment if you find the CrossFit gyms too expensive.
Get Super Ripped
The movie, released in 2007, entails the story of the beleaguered Spartans and the historical Battle of Thermopylae, introduced a cast of athletic guys with ripped tummies, superb biceps, and enormous chests. Ever since the foremost trailers were released, the drills utilized by the actors in the movie turned out to be a spot of extreme interest for athletes.
The actors in the film were taught the drills by Mark Twight of Gym Jones, which is situated on the Wasatch Front in Utah. But apart from that, several other associations and instructors have from that time brought forth their own adaptations of this famous 300 training for Spartans.
Mark Twight of the Gym Jones facility together with its crew was given the contract to build up the training regime for the Warner Brothers actors for that film. From the studio’s press release and the consequent articles by Mark on the subject, it was discovered that they were of a particular opinion about the film.
According to them, in order to create the battle groundwork, the teaching put emphasis on athleticism by merging, lifting, throwing, and composite maneuvers. Archaic apparatus–like kettlebells, rings, and medicine balls were used as an alternative to modern machines.
The 300 Workout CrossFit
Mark’s center of attention on instructing these actors was on full-body activities with intense resistance. According to Mark, the “300 Workout” included more morale creation and fitness evaluation than real body building and conditioning. This fitness program comprises of the following exercises. They are designed to be executed one after the other:
- 26 pull-ups
- 52 push-ups
- 55 dead-lifts of 135 lbs.
- 52 box jumps with a box 24-inches tall
- 52 one-count 135 lbs. “floor-wipers”
- 52 36-lb. Kettlebell together with presses and clean
- 26 pull-ups
It was insisted by Mark that the prerequisites of the assessment were tremendously stringent. Each rep was assessed and only reps that were perfect were counted.
You can start of the workout with a quick warm-up or run on the treadmill.
300 CrossFit Workout
Want to see this workout in action? Check out the short video below:
Approach of CrossFitters
After the movie was released, the popular demand for the 300 workout of the Spartans directed many fitness institutes to generate a training regime with the intention of facilitating the business-related demands for this.
An eminent and distinguished regime to come from this happens to be CrossFit. An association of franchised, boxed gyms, many of which were begun in the garage of a member, CrossFit has at all times concentrated on functional maneuvers. The CrossFit institute in Flagstaff, Arizona, presents a 300 workout that focuses on Olympic lifting and powerlifting maneuvers completed with intense reps.
CrossFit Flagstaff’s Spartan 300 workout is poles apart from the Gym Jones assessment in the sense that it is essentially carried out as an instruction session rather than as a protocol of assessment. The workout duration, intensity, and order is similar to the Gym Jones’s assessment and testing.
Powerlifting Approach of the Critical Bench
Mike Westerdal of Criticalbench.com, who is a powerlifter as well, presented his opinion on creating the 300 workout for the Spartans. Whereas Mike does propose the inclusion of the distinctive drills that the CrossFit and Gym Jones trainings use, like that of clean, squats, “floorwipers,” kettlebell swings, and jerks, he stresses a more custom-made tactic.
Mike advises in an article on CriticalBench.com that you should blend up your training, plus integrate fighting exercises, bodybuilding drills, kettlebells, and even dumbbells.
Compared to the two drills mentioned above, Westerdal’s training is not as much about the particular movements that are executed. Rather, it deals more with undertaking and accomplishing the vocation. For the movie “300,” the actors practiced six hours a day rigorously for four months so as to attain the echelon of fitness they achieved. That turned out to be the actual key to their achievement.
300 Workout Review
So, is this the CrossFit workout for you? First of all, it’s more of a test than a workout itself. Are you in good shape to actually complete it, and then be able to do it in the prescribed amount of time? It’s really not easy and few people are able to answer yes to both questions.
However, it is certainly a great goal to push for. So, train and work your way up to it because it’s certainly not for the beginner or something who is out of shape.
Remember that the actors who trained for this were working out 5 days a week for around 2 hours prior to even attempting the 300 workout. They were also on a very carefully monitored diet plan.
The takeaway: it’s a great workout to push for as a lofty goal. If you want to get buff, having this in the back on your mind may certainly help you get there. Be be warned: don’t attempt this before you’re familiar with all the exercises and are in great shape first.
Is there a 300 Workout for Women?
Women often don’t have the same needs as men when it comes to their goal for doing CrossFit, or these kinds of workouts. Most of them don’t want to get buff like many men do. Here’s an alternative 300 workout for women to consider.
It’s called Queen Gorgo’s Challenge and consists of the following:
Warmup:
- 10 minute Indoor Row
- 10 Push-Ups
- 10 Air Squats
- 10 Sit-Ups
- 5 Pull-Ups
Workout (Complete as quickly as possible with good form)
- 30 Jump Pull-Ups
- 60 Sit-Ups
- 30 Box Jumps (18-20 inch box)
- 60 Shoulder Presses (10kg Barbell)
- 30 Walking Lunges (using 10kg plate, with arms fully extended overhead)
- 30 Dips
- 30 Floor Wipers (with 10kg plate overhead)
- 30 Burpees (with 1 Push-Up between each rep)
***300 reps total*** Complete each exercise before moving onto the next one.
Finisher:
100 Air Squats (as quickly as possible)
- feet shoulder width apart,
- depth below parallel on the squat,
- heels stay on the ground,
- maintain a neutral spine, i.e. not a rounded back
300: Behind the Scenes Workouts
300 Movie Workouts: Still Popular Today
All these approaches together form the famous 300 workout that swept the world of CrossFitters after the release of the movie. The workout is still popular today and you can often find many people doing it in home gyms, or at their CrossFit box.
Apart from the right combination of workouts, what is required from your end is consistency. You need to work our regularly, over a period of months in order to achieve any sort of real results. Don’t give up before getting there!
Have your say about the 300 Workout CrossFit
What are your thoughts about this popular CrossFit WOD that has been used by many a movie star? Leave a comment below and let us know your review. Is it ideal for females too?
Also be sure to give this article a share on Facebook, Pinterest, or Twitter. I’ll help other fitness buffs, like yourself find this useful resource guide.
Tony Calder
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