The Spartan 300 Workout and New Variations
Most everyone has heard about the Spartan 300 Workout developed for the actors in the movie 300 by the Gym Jones folks. If you have not seen this or tried it, be warned it is pretty advanced, but you can make your own variations with some creativity as the core of this workout is fantastic.
The 300 is designed like this: Six exercises for 50 reps of each = 300 total reps. Now the original 300 is this specific series of exercises:
| Exercise | Reps |
| Pull Ups | 25 |
| Deadlift | 50 using 135 pounds |
| Push Ups | 50 |
| Box Jumps | 50 using 24″ box |
| Floor Wipers | 50 holding 135 pounds at arm’s length |
| Kettlebell or Dumbbell Clean and Press | 25 reps per arm using 36 pounds |
| Pull Ups | 25 |
*You cannot start the next exercise until you complete the previous exercise for all 50 reps.
During military training, sports training, we have used the terms Spartan Runs and Spartan Swims so the term is not new, we just mixed them with running and swimming in a super set fashion like this:
| Spartan Run Sample (run pt) | Spartan Swim Sample (swim pt) |
| Repeat 4–5 times | Repeat 5–10 times |
| Run 1 mile | Swim 100m sprint |
| Pushups 50 | pushups 25 |
| Situps 50 | situps or abs of choice 25 |
| Pullups max reps | flutterkicks 25 |
But here is a great way to Build Your Own Spartan depending on the equipment you have available at the time:
(of course adjust the weights as needed)
Build Your Own Spartan: Pick SIX exercises for 50 reps each: you cannot start the next exercise until you complete the previous exercise for all 50 reps.
| Spartan 300 (Calisthenics only) | Spartan 300 (with weights option) |
| pushups 50 | bench press 135# 50 |
| situps 50 | thrusters — 75# 50 |
| pullups 50 | pushup rows 50 (25 / arm in pushup position) |
| dips 50 | military press / push press 50 |
| V sit twists 50 | pulldowns 135# 50 |
| burpees 50 | dead lifts 135# 50 |
What? A Double Spartan? Try it back to back!
Do both Spartans if you can…
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More from: Stew Smith
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
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5
Im going to try this tomaro best of luck to whoever wants to try this
My swimmers are gonna wish I never found this article.
Thank you Kindly!
Nice — swim PT is a great addition to add to a swim practice. Get some pullup bars on the deck to add a whole new level of swim practice…
How many times a week would you do a spartan work out?
I do this one and ones like it only ONCE a week. The other two upper body or leg workouts that week are not failure oriented as much as this 300 workout