The 300 Movie Workout

Exercise	Reps	Sets	Rest
The original 300 workout	300 reps	1 set	No rest during circuit	All exercises are done without a scheduled rest between moves. Do the following exercises below in a row. Complete all reps before moving on to the next exercise. Pullups - 25 reps Barbell Deadlift with 135 lbs. - 50 reps Pushups - 50 reps 24-inch Box Jumps - 50 reps Floor Wipers - 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps Pullups - 25 reps
The intermediate 300 workout	150-300 reps	1 set	No rest during circuit	All exercises are done without scheduled rest between moves. Do the following exercises below in a row. Complete all reps before moving on to the next exercise. This is still a challenging workout which be easily adapted. Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. Pullups - 25 reps Dumbbell Deadlift - 50 reps Pushups - 50 reps Bodyweight Squat Jumps - 50 reps V-Ups - 50 reps Dumbbell Push Press - 50 reps Pullups - 25 reps
The beginner 300 workout	150 reps	1 set	No rest during circuit	All exercises are done without a scheduled rest between moves. Do the following exercises below in a row. Complete all reps before moving on to the next exercise. Bodyweight Rows - 15 reps Bodyweight Squats - 25 reps Pushups - 15 reps Jumping Jacks - 50 reps Mountain Climbers - 20 reps Close-Grip Pushups - 10 reps Bodyweight Rows - 15 reps