The Spartan 300 workout and new variations for combat use

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.

Regular 300 workout

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.

Spartan Run and Spartan Swim workout plans

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 superset 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 flutter kicks 25

Custom (Build Your Own) Spartan Workout

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 a pushup position)
dips 50 military press/push press 50
V sit twists 50 pulldowns 135# 50
burpees 50 deadlifts 135# 50

What? A Double Spartan? Try it back to back!

Do both Spartans if you can…


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