Scaled Down 300 Workout by Josh Hillis

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CLICK THE TAB TO SEE A SCALED DOWN VERSION

 

The 300 workout, as it was done by the actors: 

“300”
25x Pull-ups 
50x Deadlift @ 135lbs
50x Push-ups
50x Box Jump @ 24” box 
50x Floor Wiper @ 135lbs
50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
25x Pull-ups
300 reps total

Andrew Pleavin, who played Daxos the leader of the Arcadians, did 300 in 18 minutes.  Savage.

Here is how I scaled it for my strongest clients:

25x Pull-ups 
50x Deadlift @ 100lbs
50x Push-ups
50x Box Jumps @ 12” box 
50x Knees to Elbows
50x KB Clean and Press @ 36lbs 
25x Pull-up
300 reps total

Will did this version of 300 in 52 minutes, Jeff did it in 45 minutes.

I took 300 a couple more steps down for my newer clients:

12x Assisted Pull-ups 
25x Deadlift @ 70-90lbs
25x Push-ups
25x Box Jumps @ 12” box 
25x Sit-ups
30x KB Clean and Press @ 18-26lbs 
12x Assisted Pull-ups 
154 reps total

So this is a look at how a workout like 300 could be scaled to different levels of clients.  All of my clients could make it through the last version.  The important thing was that we preserved the movements, or with the one exception being the "floor wipers", we preserved the intention of the movements.

Submitted by DMorgan on Tue, 04/24/2007 - 10:30pm.

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