The 300 Workout: A Guide for Getting Spartan Strong

Spartan warrior in the woods

The film may have debuted sixteen years ago, but many internet circles still regularly tout the benefits of The 300 Workout. Designed by a master trainer with an impressive resume of getting fat loss and muscle gain results, it’s a fun workout routine that’ll blast all your body’s major muscle groups.

In this guide, learn how the 300 Workout training regimen works and tips for getting a good score when you try it.

What Is the 300 Workout?

The 300 Workout is a workout designed for the cast of the spartan movie 300. The actor’s physiques were one of the many reasons the Zack Snyder film was enjoyed by so many people.

The 300 Workout is as follows:

  • 25 pull-ups
  • 50 deadlifts at 135 pounds
  • 50 push-ups
  • 50 box jumps with a 24-inch box
  • 50 Floor Wipers
  • 50 Kettlebell clean and press
  • 25 pull-ups

Mark Twight, a Hollywood personal trainer who’s worked with several films to develop physiques (Batman vs. Superman is another example) developed the body weight and weight training intense workout for Gerard Butler and Andrew Pleavin, among others.

who should do the 300 workout?
Incognito sportsman doing deadlift with barbell

Why Should You Do the 300 Workout?

In short, it works. But it’s also a great high-intensity workout that’ll blast your cardio and help you build lean muscle without a ton of equipment.

What Equipment Is Needed for 300 Workout?

To complete the 300 spartans workout, you’ll need:

  • Barbell
  • 135lbs of weights
  • 24 inch box
  • Two kettlebells
  • Pull-up bar

If floor wipers are too heavy for you to complete with your barbell deadlift weight, you may need to scale it to 95 pounds or even just use the barbell. You can use a dumbbell if kettlebells aren’t available, or even sub a medicine ball in for floor wipers if needed.

What equipment is needed for the 300 workout?
New gym interior with equipments

How to Do the 300 Workout Properly: 3 Common Mistakes

Here are some beginner errors you might encounter when trying the 300 Workout challenge. 

1. Lack of Emphasis on Technique

This workout is pretty similar to the Filthy 50 CrossFit workout routine. It’s a ‘chipper’ workout, in the sense that you’ll do a bunch of total repetitions and simply have to chip your way through the WOD.

That said, it’s going to get pretty hard quickly. Muscle fatigue is real, so you might gassing out during the pull-ups or deadlifts and feel like you should still rush to get a good time. Don’t. Do shorter sets of 3 to 5 reps with great technique and take deep breaths to keep your heart rate down. 

2. Practice Floor Wipers Before You Do Them In a Workout

Many of the exercises on this list are familiar to CrossFit athletes and functional fitness followers. Floor wipers, though, may not be. They can be a tricky exercise on their own, let alone doing them with your heart rate through the roof. Practice them first and find a comfortable weight. 

3. Scale the Workout If Needed

Regardless of where your body fat percentage or strength levels are, fifty deadlifts is a lot for the posterior chain to handle. If you’re a total beginner, try scaling out the weights completely and do the beginner 300 bodyweight workout.

  • Bodyweight Rows – 15 reps
  • Bodyweight Squats – 25 reps
  • Pushups – 15 reps
  • Jumping Jacks – 50 reps
  • Mountain Climbers – 20 reps
  • Close-Grip Push Ups – 10 reps

This is also a great hotel room workout if you don’t have equipment access. Build up to the original 300 workout by doing this a few times a week, perhaps adding in some circuit training along the way.

Programming the 300 Workout: How Many Times Per Week?

If the 300 Workout is the only workout you plan to do, three times a week is plenty. As a beginner, this workout could take you as much as 45 minutes to complete.

A good time to shoot for is between 15 and 25 minutes. If you really want to build muscle, try adding 2.5lbs to the weight portions every 5 to 6 workouts, constantly building up to help develop strength and add gains to your physique.

If your goal is to burn fat or lose weight with this workout, you’ll also need to dial in your nutrition. Eating lots of whole foods like lean proteins, vegetables, fruits, and healthy carbs—while limiting sugar and processed food—will help you get the physique you’re aiming for.

Did You Know?

The actors in the movie 300 said afterward that their training was rigorous and required long hours of training, taking supplements, and getting plenty of sleep.