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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.

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