The 300 Workout (A&B)

[gugujames]

Love it :) thanks guys

[TheParm1990]

fukin sick man tried this 2day, but cut the reps dwn to 205 man, need to work upto this level

[pelsass]

I am 41 years old, I am 5'6", and I weight 158. I did not practice this, I had witnesses, and I completed the original version that the actors did in 19:50.

The only alteration I made was I dropped the jump box to 20". Given that I am much shorter than the actors, I felt jumping 4" less was reasonable. However, I did lift the same weight as them, so that more than makes up for it. I do not recommend this for anyone who has lower back problems. Thanks for posting!

[richrichrich88]

who ever is saying cardio is not important is wrong.

Good video - but the guy on the left doing deadlifts needs to keep neutral spine otherwise he is goig to get back problems.

[Trintinaz1]

i dont know you or your friend ,but second guy doing deadlift wrong .. but +5 anyway :]

[dethmaul]

Ellimist rings a bell, where have I heard that? Something with Animorphs?

[apud86]

holy shit that was insane, good job!

[zone275]

this training is amazing iv'e done it

[OpatijskaMona]

that is some intense stuff, i do cross fit workouts myself .

but on deadlift the guy on left will fuuck his back up if he continues like that.

you must be careful with your back man, keep that shit straight

[cultusdeus]

Nice music. .. what is it?

[Janilenae2007]

when things go wrong by airwave

[hipoxantha]

i've done this too. i had almost vomited ahahahahaha!!!!!

[mezzanodalaghetto]

@hipoxantha Me too idiot!

[Nickthepunk22]

no way dude those guys are ripped in rael life. ive seen gerard butler in an interview and hes still ripped.

[my89tube]

Yea. This guy looks way different in other movieds though.. I mean i had no idea who gerad buttler was before I saw 300. Then I saw the movie Rock N rolla and in some interview they jokingly asked him how it was to not have to be lifting dumbells in between takes on the set of 300 and I was like WHAT THE FUCK!!!!!!?? they dont even look like the same people.

[CryWolf915]

what should i be doing on the off days? sprints or somethin...?

[ninjanerd8]

Try to tailor your workouts to fit with what you need to do. If you're working out just for fitness then it's probably best to balance anaerobic with aerobic.

[Kulturrevolution666]

I got to agree with joopdemon, this workout is not about strenght, it is all about cardio and stamina, just try it, your muscel will bourn but they won´t grow, but check your heartbeat while you´r doin the workout, I just reached almost 90 percent of my max pulse which means about 180, this is just the ultimate pukingpractise !

[at1]

Do i do a day of Cardo and then the next day do the 300?

[kippuck]

the 300 basically is cardio

[punjabirally]

You will need to learn training methods. Cardio is not too imporant, its about the burst and the after burn. Your looking at interval training, resistance and aerobic exercises. where you use you muscles to get to a low enough body fat to get a six pack. (7 percent) If this makes no sense, you need to learn. Otherwise, you will never reach your fitness goals.

[whatjamaican]

so your engine aka your heart isn't too important. can't say i've heard a fitness guru dropped that on someone before.

[hatecape]

disagree. cardio is extremeley important, as are plyometrics- probably what you mean when you say "interval/resistance/ aerobic " training.

[joopdemon]

let me tell you boys, the 300 workout has very little to do with strength and everything to do with cardio fitness and recovery ability. Alot of people will think i dont have a clue what im talking about but im currently ranked number 5 fittest in the uk and the 300 workout test pails in comparison to my everyday training. Ill do this workout and let you know my time but i will smash this dreamers time who thinks he knows all

[Auriconxl]

LOL, I see you haven't posted your vid yet. Who's the "dreamer" now?

[rivetingcactus]

ya who in the fuck ranks people on fitness? How the fuck do they rank you.

[unkyusong]

Anyone know the name of the song?

[unkyusong]

Anyone know the name of the song?

[murbachgodzero]

i dont got a bar around here to do pullups on any ideas what i should do?

[anarleba]

go climbing!

[arghmetis]

the smith machine can be used for chinups

[ewm555]

thats awesome guys...kick ass job

[chrisboyo77]

Hey Boys! Curious is this was the final test that involves 50 reps of each workout. Im a personal Trainer from Northern VA and me and my boss had pushed eachother through a crazy 14:30 total time for the 300 reps with no rests. If you guys would like some tips on how to train yourself to get a time like that i would love to help ya out.

[Auriconxl]

14:30? That's insane......I'd like to read how you trained for that myself.

[chrisboyo77]

Hey man Yeah i know its crazy!! Im a crossfit instructor I do alot of crazy workouts a lot like the 300 workout! 300 isnt designed for the average joe though you need to train for extensively for it. I trained for about 3 months until i did the final test i did level three of the test about 3 times a week for atleast a month so i was well conditioned. Level three is 2 rounds of 30 reps of everything so in a since your doing 60 of ever exercise.

[jet23do]

good shoot man kee

p it on baby

[saulherman]

respect boys, this is the defenition of the PUMP

[controledfury]

WOW!!! I'm getting ready to start a modified version of this workout today. I'll be doing russian twist until I get comfy with floor sweepers. For those who do this workout, how long did it take you to build up to it? For those who do this work out, VERY IMPRESSIVE!!!

[Carsonsea911]

anybody who tries this should get some props, however if you really look at most peoples form, technic it is lacking. There is great information on what is expected, form wise for each move layed out by Mark Twight the trained who put this "300 challenge" together. It was never intended to be a work out that is performed on a regular basis but a fitness challenge to test yourself.

[FrootOFmahLOINS]

our coach makes the linemen at our school do this workout (because the fast guys are pussies) and i finished mine in a total of 12:23 minutes. to be honest its the most physically tiring thing i have ever done. the only modification that coaches did was instead of pull-ups (for those who couldnt do them) they had to do inverted rows. still really tough though.

[friteliberte2007]

Hey how often a week can you do this workout? And how long until it no longer shocks your system? At least I've always heard that you need to constantly shock your system.

[Nat3skiz]

its different for everyone. When you find the exercise easy(if you ever do) then you know that you need to step it up. This wasn't designed to be a regular workout though..

[friteliberte2007]

I have a couple of questions for anyone. Are we supposed to do sets of 25 pullups, 50 floorwipers, each time, or is the workout finished once we get the 300 reps in at the ascribed proportions? What I'm asking is, are we supposed to repeat this workout after we get to a grand total of 300 reps? Also, are we supposed to finish all 25 of our pullups before moving to the next exercise, or can we alternate back and forth until we get to 300?

[rjg1467]

Hey guys. Ballsy effort. As a 41 yr. old father of 2, I have done this workout myself. It's tough. Really, really tough. I did mine in just under 32 minutes, as I was really focusing on Mark Twight's goal of perfect form. Yeah, your form and technique could have been better. Something to work on, right? People who haven't done it have no idea. The last 25 pullups are hell. My arms were like jello.

Still, nice ass effort. Great job fellas.

[Auriconxl]

Nice man! 38 year old married with toys here....no kids yet, but I do this workout as well. Check my vid on my page. Best time of 24:50 so far, but you're EXACTLY right. The last set of chins is a killer.

[KingOfPancrase]

Hey guys My 300 workout is finally uploaded. It is in the form of 2 videos.

"300 workout part A"

"300 workout part B"

Exact names of the 2 files check them out.

Im the guy in the red shorts and black shirt. They should also be under Auriconxl's video files since he helped me upload them.

[reverendzach]

does it make a difference if you use a 35 pound dumbell rather than a 35 pound kettlebell?

[rambo5551]

Kettlebells are way harder, but go use the dumbbells.

[KingOfPancrase]

Hey guy's nice job trying to do the workout. Your form on everything needs work but at least you tried. I have a few videos of myself doing it in its full form but for some reason I am having problems uploading. It usually go's for about 3 hours and then the page expires and says "Can't find source" If anybody can help me out I would appreciate it greatly. Very frustrating not being able to post a vid of myself doing the entire work out.

[Auriconxl]

Make sure the video is compressed to the right size. Feel free to PM me and I'll help you out if I can.

[sgtkhodj]

nic eone lads,,done it under 30mins too which is impressive.

[therealdomparker]

thats a top effort

[Kimmsendream]

Good work out guys...!!!

Im attending to do the 300 work out during this summer 2008...

/Kimmo from Sweden

[superbadjohnny]

good vid... shows how tough the workout is. people dont realize how hard it is until they try it. i'll be recording myself doing the workout in like 4 days, my goal is to be under 17 minutes, keep an eye out for it and let me know what ya think... search 'rhsportfit 300' try this workout- search 'ghetto peg board'

[kingsixoffsuit]

Quote from Mark Twight, who created the 300 test:

"We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for FORM and RANGE OF MOTION."

It's a valiant effort but both guys cheated on their form and range of motion. Do the test again but using the correct form and full range of motion.

[Ellimist325]

Sorry, I couldn't get Mark Twight to come to our gym and oversee our attempt.

I'll try harder next time to see if he can make the trip.

[Auriconxl]

LOL, great response....and to those of you that are going to criticize these guys form; you need to do two things:

1. Actually do the workout and record it so we can all see how it's done by the internet "experts". Put up or shut up.

2. Watch any Gym Jones training video of their clients training. Their form is many times not any better (and sometimes worse) than these guys.

[pad021]

Awesome. Your fans want MORE.

[jeepthing98]

holy crap, any chance of a flexing video?

[bucasas]

i tried it, did kipping instead of pullups, and finished in like 13-15 minutes, just used the clock on the wall. but i had toatke breaks. is that allowed?

[3dscott]

i got a question for you guys. When i do pull up or when im lifting weights i kinda get light headed. I was at the Gym today and tried breathing in when i lifted and exhaled when i let the weight down. Is this the best way? What do you guys do?

Thanks

[Auriconxl]

Make sure you eat clean and well the day before you attempt the "300" and hydrate well the day before. Getting light headed is a sign of overall physical fatigue and the body running low on glucose to use as fuel. It also simply indicates that your tolerance for this kind of strenuous training is low, but you'll improve endurance wise with time. Get plenty of sleep the night before a "300" day as well. It all helps you perform at your peak the next day in the gym.

[Bigturns33]

couple bananas and proper hydration as well the morning of your work out. Helps a lot but yea start eatting fuel foods so that they can get your through the workouts and even through the day.

[nylccp005]

i dont care what anyone says that is an aggressive ass workout. one of the most aggressive ive seen. im literally going to do that tomo. keep it aggressive fellas. kudos

[jambonbego]

watch out dude, the less-muscled guy did the wrong deadlifts, he may injured his back and waist. but still, it was a really nice effort guys.

[danny2008FTW]

do you mean by not bending his knees?

[nylccp005]

i think its cuz the guys back. if you notice the first guy has his chest out and his back straight. not the other guy.

[nwcasey]

good stuff guys....the crossfit(kipping pullups might make it a bit different if you do it again) and bend your knees on the K&J's but still a superb effort!

[rbowen47]

Props to the both of you. I have done all of the lifts, just never 300 consecutive. hopefully someone will get a continuous video to show how difficult it really is to complete every rep.

Again, congrats for completing that

[Auriconxl]

Trust me, and I'm sure you guys that did this for this video will agree.....video just doesn't do justice to how much suffering actually is going on mentally/physically while completing this workout at a fast pace. It never gets easy.....ever. I personally find the dumbbell clean and presses, plus the last set of chins get to me every time.

[HansSteenbakker]

i can't wait to see more gay videos like these.thx

[Auriconxl]

I can't wait to read more posts by big guys that could not do this workout in under 40 minutes. thx

[darkstorms33]

Fitness Rx magazine has a 3step progress for this workout if anyone is interested!

[adoonisadoonis]

PS: I have also watched the "arm wrestling dad" video. Great atmosphere, looks like you and your dad are best friends!!

Reminds my of me arm wrestling my dad - I still remember the 1st time I beat him!!

You MUST organise a rematch - winner gets to eat the whole birthday cake! Or looser gets cake smashed into his face ;-)

Your dad has also great biceps - you know what they say: "Like Father, Like Son"

[adoonisadoonis]

wow guys! excellent video. If that's what you call "piss-poor form" I'd love to be in piss-poor form!! ;-)

Keep on working out like that!

regards from spain

[Auriconxl]

Please see my 300 workout video I just posted kind of as a way of thanking you guys for inspiring me to give this routine a go in the first place. :)

[Benz7321]

bunch of bones

[bayzbol44]

Its 11/30 and the video is not working.

[Ellimist325]

Yea, I know.

I asked youtube about it.

Hopefully it gets resolved, because I don't have the original file anymore.

[bayzbol44]

Okay thanks!

[Auriconxl]

Oh, and to the guy that stated that your liver would shut down from lactic acid buildup if you do this too often doesn't know a thing......what textbook did you get that from? Trust me, if you eat right and supplement correctly, you could do this one three to four times a week with no problem. I have never been significantly sore as a result of doing this this workout. You won't be tearing down muscle tissue unless your body is not used to weight training to begin with.

[MkMKlasikal]

amm yeh auriconxl is right...your liver wouldn't shut down from this..i train hard 6 days a week and lightly 1 day and i'm fine...

[Auriconxl]

Excellent vid guys.....and thanks for giving me a new workout to add to my routine. I've been doing it for a few weeks once or twice a week with an average time of about 28-30 minutes each time, but I did it the other day in 23:50 because I was trying to break my personal best and it definatly took a lot of effortto reach that mark. I admire you guys for giving it a go, and thanks for the goal to shoot for!

[88malky]

TRUE spartan ahaha. great job. that is an incrediably hard routine to do and only a handfull of people can do it. you are one of those people lol

[iamatarheelsfan]

instead of goin to the gym today im going to be doing this at home, thanks for the motivation guys

[paintrain101]

good job, but your not suppost to rest in between exercises, but i couldn't do any better

[contact29]

WOW nice I think I'll try that out when im older i just turned 14 and I don't know what to do that won't affect my growth. Is there anything I can do? This is way too hard for me.

[edubble]

pushups and situps. wait till you're at least 16 to start lifting

[Auriconxl]

Inaccurate.....you can start lifting safely by 15 years of age with no issues, and in some cases of rapid maturity, age 14 is fine.

It is a common myth in bodybuilding that weight training before age 16 will adversely affect a person. The body does not know the difference between bodyweight exercises and traditional weight lifting exercise. Each one stresses the muscles in the same fashion.

[mondizzle22]

when doing the box jumps you must get lower and have more explosion in your jump

[Ellimist325]

Go ahead and do all the steps required leading up to that exercise.

Then tell me how much 'explosion' you'll have in your legs.

[fudgeslice]

אחלה גוף ושרירים

Cool body, keep working :)

[socmg14]

astounding. congratualtions. I have never been so impressed in my life. Those actors have nothing on you!!!!!! LOL LOL OMG!

[metzz57]

that looks fucking intense i might try it sometime

[fightingfoo2]

you didn't lose the armwrestle due to being overpowered, I'm sure your dad knows he's no where near your strength. But he was able to drag your elbow a bit closer to him along the table so his whole upper body was over your hand, and able to overcome your isolated arm muscles. Still surprised you lost though, you're ALOT bigger

[Ellimist325]

Dad-Strength > Me

[fightingfoo2]

very surprised if thats true, doesn't look it, or even close, just better technique. but credit to him if he is, cos its a massive guy hes beating

[1200villain]

Holy f#ck its hard!My first try i got 38:24, and i'm in good shape!I was going more for form than speed,and suggest that to anyone attempting this.Was going to a dead hang on every pullup,last set took me 3 sets to complete!Floorwipers took me 4 sets.The box jumps were a bitch, but even more so because like an idiot I did legs the day before.Glad there's only 135 pounds on the deadlift or the dude on the left would be in a wheelchair,check your form!

[advonthebomb]

i tired this once i need to bulk up alot more before i try it again

[tune5k]

song please?

[kungfuman82]

I.... hate.... Floorwiper's.... that is all.

[WHITEHSF]

But good on you for getting out there and trying a damn hard workout. My last time on this workout was 46 minutes and I stll have a few form inperfections to work through as well.

[kungfuman82]

I agree 100%. I'm sure the vast majority, if not all, of the people on here slamming their form and are too scared to try the workout.

[magnet101]

Hardcore stuff.

[retardriot911]

what is the name of that hot techno song playing? it makes me want to rave

[keetonbob]

When Things Go Wrong by Airwave

[patdimeyah]

The pull ups for the second guy and the floor wipers were done with bad form... other than that though good job it looks tought. When doing floor wipers, you need to raise both feet towards one of the weights, back down to the middle then to the opposing weight and thats is considered one rep.

[pagola]

shut up i hate guys who think they know everything man gad damn

[leechtheboxer]

the guy that said this isn't a workout is actually correct. I am studien 2 be a personal trainer, i am a boxer, and love fitness. When you keep repeating the same workout you will not get any results because you need to give each muscle at least two days rest. thats why people say something like, "today I am doing back and biceps" because they need to give the shoulders and triceps a rest from the day before.

[adtastic]

not actually true. sure doing the same thing over and over will yield slow to no results after a certain extent, but your muscles don't need two whole days to recover as a general rule. it really depends what you do prior. plus, this is just a test, it's not a 'workout'

[BearsMuhammad87]

Not sure if this has been mentioned but this isnt a workout, its a assessment test after a period of training. This isnt something performed regularly. A workout like this can lead to injury. All of the lactic acid buildup can shut down your liver an also atrophy is most likely the outcome. Do yourselves a favor and not even bother. And to the guy doing the deads on the left. Dont be surprised if you end up having kyphosis, or some kind of soft tissue injury.

[kenwlowell]

What do you mean this isn't a workout. All this stuff is basically circuit training which has been around forever. Bad form is bad form, and working out beyond your ability is always to be discouraged. But to say that intense circuit training should not ne bothered with and can will only cause injury and liver problems is just not true. Ask any professional sports athelete or marine cadet what their booth camp training was like, and how many cases of kyphosis they see on a regular basis.

[BearsMuhammad87]

I didnt say it would only cause this, did i? ummmm no! I told you what can happen, and atrophy will most likely be the result, repeating this "workout". If you knew the body and how it reacts to exercise and about the buildup of too much lactic acid, you would understand. And the kyphosis is a result of bad form, not working out.

[Drudorius]

firstly, it shows that people are HUMAN lol even if you take rests between exercises...SO WHAT, it does get easier over time even if the goal is to complete the whole things without rest, secondly, it shows these 2 guys lifting as much as they can, as best as they can...this clip was very inspirational and felt very HUMAN (i.e. down to earth)!!!...these 2 guys seem to have a great physique and look like they both train hard, BRAVO and thank-you for posting!!!

[kungfuman82]

I'm with you. I think this "do it all without rest" is just urban legend/ignorant bullshit. If you watch the video's on Gym Jones' and CrossFit's sites you'll see every single person taking quick water/breath breaks.

[mernst]

any hard high rep rate are the best workout there is!

[kungfuman82]

Does anyone know if there was a time limit to this workout? For example, if you didn't do it in under 30 minutes you failed or anything like that?

[redoak91]

well we did notice that you are resting alot. we do workouts like this all the time and our bodies have become machines in a sense. Crossfit's website will help you improve your overall fitness. We all have room for improvement.

Michael G

CrossFit Central

[mrdiko]

Good work boys. I would have liked to see full range of motion pull ups(from a dead hang). I believe the correct form for floor wipers is to touch each plate with your feet. Tell the dude in silver shorts to learn good technique for dead lifts before he hurts himself.

[wulfyson]

Do sandbag deadlifts and up-downs instead of push-ups. That way you cannot cheat yourself and if you use improper form you're know right away!

[milo2361]

i think the hardest part of floor sweepers is keeping the weight up - - im 145lb and holding 135 for that long is pretty tough - - my BEST time is 21:35, i do it once every 2 weeks along with regular weight training and ive averaged around 25 mins each go

[kungfuman82]

I know what you mean. I'm training for this workout and I weight 138, so the deadlifts and the floorwipers are naturally the weak links.

[milo2361]

haha all right! just did it today and hit 18:30!!! WOOT!

[kungfuman82]

18:30?! Shit! I'm just hoping to be under 25! Well done. Is there a video, perchance?

[milo2361]

man i wish! - i have several witnesses and about 50 bucks to prove it really. - guys in the weight room were making bets

[kungfuman82]

lol.  Yeah, I know what you mean. Not everyone has $500 bucks to shell on one of those digital camcorders (me being one of them(. That's a good idea on having people bet on your progress. I'm in the need for some money. :-P

[Duf67]

I think the most important things to take from this that 1.) the 300 workout/fitness test is hard, brutally hard

2.) It shouldn't be done by fitness novices

3.) Proper form should be used, else you are risking injury, especially with the box jumps and dead lifts

4.) It is an awesome way to shake up your fitness routine. I have been going to the gym for 20 years and doing this workout regularly has leaned me out like nothing else I have tried before.

[Duf67]

Yea I realize it is a test. I do it one to two times a week. Doing it as your core fitness routine would be suicidal.

[htnguyen]

what's the name of the track used for the background music of this vid? (btw, cool vid, keep it up!)

[htnguyen]

nvm, you posted the track at the end of the vid!!  Thanks :)

[JamieWadman]

My new Goal, to complete the 300 workout!

Thansk guys.

[kungfuman82]

Now that I've seen somebody actually go through, it has inspired me to do the same. Nice work guys.

[MNobida]

dudes, great job

I did it myself, and I'm still pissed off that I got 18:40 and an actor got 18:11.

fine, I'll film it next time, WOO HOO!

[bxbski]

silver shorts didn't impress me too much b/c of poor form and he wasnt going all the way down on pushups but the dark shorts guy did great!! You guys are in amazing shape to do this!! how old are you guys?? I mean i'm only 14 yrs old but by the beginning of junior year of high school i hope i can do this, thanks for the extra goal, guys! Great work!!

[testman2]

very nicely done guys. both of you. good stuff.

I failed at my first attempt (mind was willing but the body wasn't able:).

After a toned down version and a work up, I'm ready for round 2 which I expect much better results in.

Turns out that pure strength training will NOT get you ready for this workout. I really had to change stuff up to get into the "right" shape for it.

Great video guys.

[Nat3skiz]

very impressive, i also noticed the deadlift improper usage but it was still great to see, congratulations

[shimmeryone]

Great job on the workout guys. I tried it for the first time today and it took me just over 30 mins (I had to take a few extra breathers during the deadlifts). It really kicked my ass. You've got to be in phenomenal physical condition to even get through it, let alone hit that magical 20 minute mark.

Keep it up!

[dice283]

Actually roman deadlifts keep your legs at the same position and really work the lower back, hamstrings and glutes, though it is important to keep the lower back arched. Either way this is an insane workout and I have to hand it to anyone who can complete it. In my opinion 50 pull ups are a lot of pull ups to do in one session, improper or not. and you did this all in under a half an hour?? get out of this city

[strongarm205]

You weren't going all the way down on your pullups. You are allowed to do 25 pullups (properly) *in as few sets as possible*! You were cheating yourselves a little on the floor wipers as well. Even so...well done! It's a very difficult workout!