>The 300 Workout and Dying a Little


The 300 workout was insane. I decided to stay home after seeing all the thunderstorm warnings (and good thing, given the local news coverage of the terrible aftermath from last night’s storm, including a tragic death at the Big Valley Jamboree stage collapse). So instead of the usual 100 lb dumbbell bench press/lat workout/dips, I decided to try the 300 workout that was either inspired by the movie/used by the actors to train their rock hard bodies for Spartan goodiness (look at those abs!). I knew the exercise would be hard, given its circuit style training (no rest between sets). I however did not believe it would be that bad. Let me recount the steps that would rock my world and leave me passed out on the floor.

Watch this video from Men’s Health depicting the 300 workout, so that the remaining blog entry will make sense as to what exercises I am referring to.

a) Pullups – 25 reps
The first exercise wasn’t that bad. Probably because I didn’t do it properly. It requires 25 chin ups. Unfortunately I do not have a chin up bar at home, so I used my lat pulldown machine to make fake chinups. Wide grip, no thumbs for proper targeting of the lats. I was mistaken in thinking that even the required 25 pullups with pulldowns would be easy. I had to stop at 20 reps, rest, then finish the remaining 5 reps. The max weight on my pull down machine is 110lbs, so that’s about 52 lbs off my weight had I been doing pullups. Crazy.

b) Deadlifts with 135lbs – 50 reps
I couldn’t do the barbell deadlift, given that I don’t have a barbell at home (its way too big), so I did 50 reps with my dumbbells at 75lbs each hand, for a total of 150lbs. It was hard. I stopped at 25 reps, rested and then finished the remaining half. It was the first type of dead lift I had trained with before (there are two types as far as I know). The second type is the Romanian dead lift, where you only bend at the waist (really targeting your lower back), whereas this one allows you to bend at the knees. This was pretty hard.

c) Pushups – 50 reps… Read More
I actually managed to finish this one without taking a break in the middle! It was pretty insane though, the last two reps I really had to push myself, in an almost jerk like fashion (I know, cheating, but I wouldn’t be able to press any further, and I had already done 48 fine!) My triceps were insanely taught after this set. Its almost like the muscle will contract/spaz without warning and it hurts like insane.

d) 24-inch Box jumps – 50 reps
I couldn’t actually do this one, because jumping in my room shakes my fish tank like insane. Maybe one day.

e) Floor wipers – 50 reps
This exercise was especially trying. I did 20 reps, than 25 reps. It was incredibly hard, and I did it with a lot less weight, at 80lbs (2 40lb dumbbells) rather than 135lb barbell. It was super effing tough. Probably toughest was simply holding the dumbbells while controlling leg swing upwards.

f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
This was really hard. I’m not sure if you were supposed to do 50 reps for each arm. But I tell you that 25 reps for each arm was pretty hard. I did 15, rest and 10 reps. My head was really starting to feel light at this point.

g) Pullups – 25 reps
This was insane at the end. I was pretty much puking at this point. My head was light, I was dizzy and I was having a tough time being coherent. This was insane. I did 20 reps, than 5.

Basically after finishing, I laid myself out on the ground and passed out. It was like the first time I went swimming in Grade 10 and was totally fat. I was not in shape at all. I would compare this also to the time I did 4 sets of stairs at the Pavillion and couldn’t stand up for an hour. It was satisfying, but I don’t think I will do it again for awhile. I will likely integrate some of the exercises into my other routines, like the Floor Wipes, because of my new emphasis on abdominals, or the 50 consecutive pushups, because its quick/hard hitting. This exercise has been completed within 17 minutes, and I skipped the box jump/finished it in 51 minutes. Clearly I am not Spartan material yet! Absolutely insane.

One Comment Add yours

  1. joey says:

    >manthat sounds like an intense workout. i really like the floor wipers, i didn't know you could do that. haha feel like i work out every time i read your blog and then i go guzzle a protein shake and take a shower.

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