Anyone try the 300 workout?

[Nautik]

It kicked my ass... The workout was kind of a benchmark developed by Gym Jones. Those are the guys who prepared the actors in the movie 300 I'm sure everyone on this board has seen.

I don't think this is something you want to do every day, but maybe once or twice a week.

The prescribed workout is:

25x Pull-ups (chin over bar)
50x Dead-lifts (135lbs)
50x Push-ups
50x Box Jumps (onto a 24inch platform)
50x Floor-wipers (you hold an Olympic bar with 2 45lb plates in the bench press position, then bring your feet from the ground to your left hand and back. Repeat this again for right side. That is 1 rep)
50x Single arm Kettlebell clean and press (35-36 lbs, 25 reps each arm)
25x Pull-ups

The goal is to complete this workout without resting at all. But unless you are a Spartan you are going to have to rest for at least a few seconds while doing some of these exercises.

I am not able to complete all of this workout. I have had to cut back on the reps on a few of the exercises in the interest of actually getting through this. It is taking me about 40 minutes to get this done (with cutting back on a few). I'm hoping to be able to actually complete the whole workout in under 40 minutes in the next 4 weeks.

Here is a good link that also has a video demonstrating the proper techniques to do these exercises:
http://www.menshealth.com/fitness/muscle-building-11

So, anyone else tried this?

[HondaGoneRogue]

I know a few that have done it, not sure how strict they were in the end though. It is very tempting though. I may give it a shot just to see where I stand and to mix things up a bit. Thanks for the post!

[ragingclue]

I did this with a buddy of mine when we were in Qatar several years back. I tried to do it without resting, but I seriously came within a hair of passing out after the box jumps.

[HondaGoneRogue]

Ahhh the "Dirty Died" lol.

[Nautik]

Yea, Box Jump is one of the ones I had to reduce for right now. You wouldn't think it is that bad, I mean you are just jumping onto a box. But halfway into this workout and then trying to do 50 of these is just crushing.

[Nautik]

Originally Posted by HondaGoneRogue

I know a few that have done it, not sure how strict they were in the end though. It is very tempting though. I may give it a shot just to see where I stand and to mix things up a bit. Thanks for the post!

Good luck! Let us know if you can do it all and if you can, how long did it take you?

[Kingsley04]

That workout sounds ridiculous man! It's like a p90x from hell...haha

[TK-421]

Gym Jones is one of the coolest names I've ever heard.

[Got Euro ?]

DEF looks like a nice intense core training.. Will try it once i start cutting down on my weight.

[Garduna]

Originally Posted by Kingsley04

That workout sounds ridiculous man! It's like a p90x from hell...haha

I'd like to see Tony Horton try this workout :P

[Dre01SS]

It's not as hard as it looks, and back on 02-08-2010 I did it in 22:58 Rx'd (all reps/weights as prescribed). Today, I should be able to do it in the teens without a problem.

Hardest WOD I've done - The Seven:

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post total time.

[ragingclue]

Originally Posted by Dre01SS

It's not as hard as it looks

Yeah it is.

[Dre01SS]

Originally Posted by ragingclue

Yeah it is.

Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.

[ragingclue]

Originally Posted by Dre01SS

Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.

So, you're saying kipping is allowed in teh 300 workout? I was not aware. We were in the Corps at the time and were doing them as per the regs (up-pause-full extension-pause-repeat).

Anyway, regardless of kipping, that 300 workout is hard in general. Maybe not for you, but I think you're a special case. The workout beat my ass when I was in the best shape of my life, and I was in damn good shape. Same with my buddy. Now, maybe if we had done it more often we would have adjusted to it, but we only did it that once and that was enough for me.

Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?

[Dre01SS]

Originally Posted by ragingclue

So, you're saying kipping is allowed in teh 300 workout? I was not aware. We were in the Corps at the time and were doing them as per the regs (up-pause-full extension-pause-repeat).

Anyway, regardless of kipping, that 300 workout is hard in general. Maybe not for you, but I think you're a special case. The workout beat my ass when I was in the best shape of my life, and I was in damn good shape. Same with my buddy. Now, maybe if we had done it more often we would have adjusted to it, but we only did it that once and that was enough for me.

Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?

Kipping is allowed, yes. CrossFit workouts created for time, for the most part focus on efficient movement, while others that require strict form are measured on loads (weighted pull-ups, deadlift 5RM, etc...).

Thanks for the comment, but it's still tough and I'm done at the end, but with consistent CF training, my strength/endurance gains have allowed to progress quite well. I've been CF'ng for a while, and coach at a local affiliate as well. The workout I posted, The Seven, on the other hand - is absolutely brutal!

As for the workout itself, it was a benchmark they setup for themselves - a way to measure performance between the whole group:
http://www.gymjones.com/knowledge.php?id=35

[DFW_MThree]

The 300 workout is def good to do to mix up your workouts, i use it twice a week when im trying to cut down, Usually monday and friday, and still do my regular splits in between, i had to start out doing about half the reps it listed but once you go through it a few times the reps get alot easier, and always up the weight on deadlift. Good solid workout though.

[Nautik]

Originally Posted by Dre01SS

Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.

Well, I think Gym Jones "was" a cross-fit gym at some point in time back in the early 2000s. I think there was a falling out though. But yea, this is definitely a functional strength workout and if you train Cross-fit pretty religiously I would imagine you could complete this in a reasonable time.

I actually would do Cross-fit myself but I just don't have the time to join a cross-fit box. I'm already training BJJ 4-5x a week. This I can work on during the other 2 days of the week.

[Nautik]

Originally Posted by jpurvis08

The 300 workout is def good to do to mix up your workouts, i use it twice a week when im trying to cut down, Usually monday and friday, and still do my regular splits in between, i had to start out doing about half the reps it listed but once you go through it a few times the reps get alot easier, and always up the weight on deadlift. Good solid workout though.

Yea I just did 300 again last night and I did do a little better. Getting closer to doing the full thing!

About how long did it take you before you could complete it with the prescribed reps?

[Nautik]

Originally Posted by ragingclue

Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?

According to the Gym Jones website they were not training this every day. It was just a test as a means to gauge their overall improvement in fitness (although I have no doubt just doing this workout a few times a week will definitely improve your fitness).

[coh4777]

This is pretty hard core! Other than the 50 pushups and probably the 50 box jumps, I don't think I would be able to get through any of the other workouts on the list by themselves, much less in combination with the rest!

I think I read somewhere that at the end training, only one of the actors in 300 even attempted to do the full workout!

[HondaGoneRogue]

Originally Posted by Dre01SS

Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.

Looks like the Gym Jones rules were different for the cast and crew of the movie: (these are the standards of the gym, not just for the "300" test)

Pull-ups: elbows must pass behind centerline of the body, if this happens the entire head rises above the bar, active shoulder position at bottom (as opposed to full dead hang)

Push-ups: chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move

Squats: thighs must be parallel to floor (at minimum) in the bottom position, full extension at the top of the movement

Lunges: trailing knee must "kiss" the ground but may not support any weight

Push-Press and Thruster: arms must lock out overhead, hips displace horizontally to the rear to initiate recovery of the weight, Thruster includes all attributes of a proper squat

Kettlebell or Dumbell Swing: weight must be raised higher than the head (arms about 45 degrees)

Box Jump: once established on the box the athlete must stand up completely, whether jumping for reps or max height taking steps to gain momentum is not permitted

Ball Slam: full extension at the top with hips forward, ball must actually be slammed (imagine that), catching it on the bounce is better style, rounded back not permitted during recovery

Burpees: includes a proper push-up, explosive finish (jump), overhead clap, and feet remain together throughout movement to ensure maximum hip displacement

Wall Ball: full squat required, ball must hit target

Dips: upper arm must be parallel to the floor (at minimum) in the bottom position, arms lock out in full extension at the top

[Dre01SS]

Originally Posted by Nautik

Well, I think Gym Jones "was" a cross-fit gym at some point in time back in the early 2000s. I think there was a falling out though. But yea, this is definitely a functional strength workout and if you train Cross-fit pretty religiously I would imagine you could complete this in a reasonable time.

I actually would do Cross-fit myself but I just don't have the time to join a cross-fit box. I'm already training BJJ 4-5x a week. This I can work on during the other 2 days of the week.

You are correct - there was a falling out years ago, but as far as I know, that's all water under the bridge now.

A friend of mine and coach/owner of a CF box is big into BJJ - He splits his time between running the gym and training and it seems both methods compliment each other.

A lot of people think CrossFit is just HIIT but there's a whole lot more depth than that. We do train for intensity, but support it with olympic, gymnastic, strength and conditioning as well.