Group Forums >> Fitness Forum >> "300" Workout
"300" Workout
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Posted 3 months ago I was talking with a fellow trainer here in the department and she brought up the Gym Jones "300" workout. This was the routine used to get the actors and stuntmen in shape for the movie "300". I had heard alot about it so I decided to see what it was all about so Googled it and found their website. Basically it goes as follows: 25 pull ups, 50 deadlifts with 135, 50 pushups, 50 Box Jumps (24 in), 50 Floor Wipes (lay suppine with 135 in a locked out position, then lift feet to left then right, without bending knees), 50 Kettle Bell Clean and Press 36lbs, then 25 more pull ups Shoot for under 20 minutes I did a modified version today-basically broke evrything into sets of ten for 5 cycles and replaced the kettlebells with dumb bells. OUCH, did it just around 27 minutes. Very intense I'm a powerlifter by trade, but like to add in stuff for a change every once in awhile, so I like for this anyone who feels there workouts are getting stale and need a challenge. I highly recommend it for anyone who wants to try something different. |
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| Posted 3 months ago I would love to try it..................if I knew what half the shit was that you just named off! What the hell is a kettle ball? |
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| Posted 3 months ago Lulusgt says ...
And in the end, it's not the years in your life that count. It's the life in your years. ~Abraham Lincoln |
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| Posted 3 months ago Damonea says ...
Hey, that looks kind of like a kettle! |
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| Posted 3 months ago Really??? Hmmm, it does....would that be why they call it a "kettle"bell? If so, why "bell" instead of ball????
And in the end, it's not the years in your life that count. It's the life in your years. ~Abraham Lincoln |
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| Posted 3 months ago Damonea says ...
Oh, a kettle"bell", thats cool, its probably a lot easier to workout with and plus you can listen to bell music while you work out! |
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| Posted 3 months ago Lulusgt says ...
And in the end, it's not the years in your life that count. It's the life in your years. ~Abraham Lincoln |
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| Posted 3 months ago Damonea says ...
Yeah and who the heck would want kettle balls anyway? |
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| Posted 3 months ago I've also done the 300 workout, and it is intense. If you like it but would like to mix it up, go to www.crossfit.com and do the workout of the day (WOD). It is always something different but most are just as intense as the 300. Let me know what you think. I've been doing Cross Fit for about four months and I am definitely in the best shape I've ever been in. |
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| Posted 3 months ago I like some of the Crossfit routines. I think thy are great for people that have limited access to weights or limited time,but like I was saying I prefer lifting heavy weights mostly. I also really screwed up my elbows with all the pull ups. |
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| Posted 3 months ago napd12 says ...
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| Posted 3 months ago I was talking with a fellow trainer here in the department and she brought up the Gym Jones "300" workout. This was the routine used to get the actors and stuntmen in shape for the movie "300". I had heard alot about it so I decided to see what it was all about so Googled it and found their website. Basically it goes as follows: 25 pull ups, 50 deadlifts with 135, 50 pushups, 50 Box Jumps (24 in), 50 Floor Wipes (lay suppine with 135 in a locked out position, then lift feet to left then right, without bending knees), 50 Kettle Bell Clean and Press 36lbs, then 25 more pull ups Shoot for under 20 minutes I did a modified version today-basically broke evrything into sets of ten for 5 cycles and replaced the kettlebells with dumb bells. OUCH, did it just around 27 minutes. Very intense I'm a powerlifter by trade, but like to add in stuff for a change every once in awhile, so I like for this anyone who feels there workouts are getting stale and need a challenge. I highly recommend it for anyone who wants to try something different. ------------------------------------------------------- Ya'll really think this is the best?? I haven't done anything for 15 years so I am not certain what I should do next -- FIRST I pass the PT and these are what I am working on at the present. "Don’t judge me until you have walked a mile in my moccasins." -------
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| Posted 3 months ago It rteally depends on what you are training for. If you are simply trying to get in better shape, these type of workouts are great. If however you are trying to pass a PT test, then you need to address each element seperately. If this is the case, or something similar, do not hesitate to post ir or send me an e-mail, and we can try and get you through it. |
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| Posted 3 months ago There are some really good kettlebell websites out there if anyone is interested. art of strength/ tactical athlete/aggressive strength/IKFF / dragon door/ kettlebellinc / crossfit has a kettlbell section also. in training 2500 |
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| Posted 2 months ago OK... deviating from the fascination with kettle-bells - I really wanna know if the average person responding to this can do 25 pull-ups once much less do it twice inside the same 20-minute workout. I must admit I'm an old guy but I work out every day (including pull-ups) and I an't close to doing 25 of 'em. My son is a Marine and in twice as good a condition as I am in and he maxes out at 20 (ONCE). I'm not challenging anyone's truthfullness on the matter. I'm just astounded by someone who is capable of doing that! If you are, I'm proud of you and really hope you are inspiring others in your department to approach your mark much less match it! God bless and be safe!
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| Posted 2 months ago They are probably doing kipping pullups. |
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| Posted 2 months ago You have to be in good shape if you even want to try to do this, if you are not a reg at the gym, this will kill you! You will not want to move the next day. |
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| Posted 2 months ago To Legion, You are correct. You do have to be in extremely good condition to do 25. Some of my team and I work out regularly during the work week and we use this workout 1 day out of 5. When all the stars are in alignment, I've had good sleep, and ate good I can do 22 on my first set. However, I admit that I start out doing dead hangs, but by they time I reach about 18 my form gets pretty ugly. One other thing I've noticed is that this isn't a workout for the weight lifters. This workout seems to be about weight, but it is much more about wind and cardio. Jokes asside, this workout is extremely good for functional fitness. This is just my opinion, but we do it and 4 others that are similar. We rotate them on different days (including a run after the workouts) and we have noticed that carrying around all the body armor, level IV plates, and all the rest of the kit isn't so bad. Protect the flock, protect each other, never let them see you come out prone! |
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| Posted 2 months ago OK... where to begin? First of all, what are "KIPPING" pull-ups? Never heard of them. Cboyd, I'll bet you don't hardly feel the armor and extra equipment at all with a routine like that. You're not only conditioning your muscles and heart, you are conditioning the nerve receptors to disregard pain and your glands to produce endorfin which is a natural "pain killer" produced in the organs of the body. I'm also betting that your average officer (on the team) is between 25 and 35. Those few who might be older are life-long athletes. It's a killer routine and certainly something to be aspired to even by us old guys. For now I'll have to hang with my wimpy 6 (full hanging) pull-ups and my regular routine of push-ups, crunches and moderate weights. Be blessed, be healthy, serve well my friend! |
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| Posted 2 months ago me neither |
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| Posted 2 months ago Kipping: when doing a pull up you sway your legs in way to create momentum making movement easier |
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| Posted 2 months ago You are correct Legion. I'm 34 and my team members, at least the ones who keep this routine, are all about the same age. However, not all of my guys do this. I have a couple who are naturally athletic, but just don't have good cardio health. I've also got one "ole war horse" who is in his late 40's and cannot do this stuff. However, I wouldn't trade him for 5 twenty somethings. Fitness helps us, but it does not make us. I CHOOSE to do this, because I want to lead by example. I will continue to lead by this example, as long as I am able, but my fitness level doesn't make me the leader. Also, I have noticed that I don't notice the armor as much as I did when I first joined the team 12 years ago. It definately helps me concentrate on what is important and less on my own discomfort. Protect the flock, protect each other, never let them see you come out prone! |
Guess there is no more of a need to take the IPOD to the gym as long as ya got a kettlebell, huh!? :)