John did 300 exactly as it was written by Mark Twight, exactly the same way the actors from the movie did it:
“300”
25x Pull-ups
50x Deadlift @ 135lbs
50x Push-ups
50x Floor Wiper @ 135lbs
50x Kettlebell Clean and Press @ 36lbs (KB must touch floor between reps)
50x Box Jump @ 24” box
25x Pull-ups
300 reps total
John’s time – 19:54
Ok, not exactly the way they did it – the keen observer will notice he accidentally put the box jumps after the clean and presses instead of after the pushups. Regardless of the order, John did the full 300 reps with the full weights on everything, and the floor wipers.
At 19:54, John’s got the fastest time I’ve seen. In fact, at 19:54, he’s less than two minutes behind Andrew Pleavin, the actor who played Daxos in the movie 300. Andrew did 300 in 18:11.
Some people have asked me, how many times did John do 300? He only did it once. 300 wasn’t the workout that got him here, it was just a test. John eats a steady diet of heavy full body movements at high intensity, all the time.
Also check out: Workout Routine Expert Craig Ballantyne does the 300 Workout
By Josh Hillis
© Joshua Hillis 2007
Any chance you could post a sub 20 min workout on You Tube???
I’m still confused as to what a weighted Floor Wiper is!!!
A floor wiper:
lay on your back, have a spotter hand you an olympic bar with 45’s on each end with collars (i.e. 135#)
press the bar to lockout like a bench press.
now with your legs together and straight, swing both feet up and touch the right plate. return to the start, and swing up to the left plate, return. This is one rep
its basically leg raises to the bar while lying on your back pressing and holding 135#
i did it in 17 minutes 50 seconds
Just to post my time for the 300 workout. i cant see it getting to much faster possibly by 20 secs or so. Finishing time equaled 12:59 let me no if anyone has a faster time?
The 300 workout is an extreme workout. I am personal trainer from Northern Virginia and i have been training for the work out for a few months. I performed the final test on saturday with my boss to see who could do it faster. My boss did it in 14:30 and i performed one second faster then him with a crazy 14:29! We are SPARTANS
I’ve been training doing this workout for about 6 weeks. Yesterday I ran 6 miles at 9mph on the treadmill, stretched and did the 300 workout for time. I split the reps up so I did 2 sets of 25 for everything except pullups I did a set of 25 at the beggining, 15 in the middle and 10 at the end. I completed the workout in 17:52. Halfway through the workout I was at 7:30 and at that point I didn’t stop for rest at all, repping one thing after another and I had everything set up so I could go immediately from one thing to the next. If I kept up my pace from the first set that would give me a maximum best time of 15:00. Sure you could probably rep a little faster then I was but I don’t believe 14:30 is really possible no matter how good of shape you are in.