300 Spartan Workout - Australia

This is my version of the now popular "300 workout". It's not exact as I have absolutely no weight training in the process.

However the workout goes something like this...

- Jog 500 m's to the park
- Hydrate myself, stretch for 5 mins
- 4 sets of 30 push ups
- 2 laps of ~1 km cross country, 1 lap per every 2 sets of 30 push ups
- 24 bunny hops at Footy goal's, 1st pole to 4th pole. Repeat on the other side of Oval
- Kirikaeshi on each 4 poles, 20 cuts per set pole, repeat on other side of Oval
- 3 sets of 20 pull ups
- 3 sets of 12 clap push ups
- 3 sets of 30 Haya Suburi
- 3 sets of 50 leg wipes / sit ups

Jog home, ~500 m's....protein shake.....crash on bed (after shower).

I am 6 foot, currently weigh 83 kg with a resting heart rate of ~45 bpm.

Category:

Sports

Tags:

• 300
• spartan
• Workout
• Australia
• kendo
• kirikaeshi
• best
• abs
• ever

[MrCurtybird]

terrible workout,static streching before workout = fail

[GeneralHanSolo]

@MrCurtybird

I didn't want to waste time showing my stretching. As far as the workout goes, can you make a video of yourself doing my workout within one hour?

[jorgeCorporation]

muito bom

[GeneralHanSolo]

Obrigado!

[panzer971]

Kudos for the workout. I'd be twice dead before I do half of it :-D

Check your footwork though. When doing Kirikaeshi your left foot doesn't stay behind your right foot but gets in front of it. Now that you have the stamina, it's time to pay more attention to those details, which will help you get better

[GeneralHanSolo]

Thanks mate :-)

May I ask... are you a kendo practitioner? I have always been taught that the left foot in Kirikaeshi leads up with the right foot as shown in the video, to always keep the body balanced and that ratio timing with the sword cuts....? :-)

Or maybe I misunderstood what you were trying to say...? Thanks again! :-)

[danwormald]

wat music is this ?

[kracklejack]

@GeneralHanSolo LOL U MAD

[MrCurtybird]

@GeneralHanSolo im saying not to static stretch b4 u workout, dynamic stretching instead thats all

[lilGnTug]

i love the fact... crash on bed (my favourite part!)

[Wyglyph]

Pretty good work-out, although I don't see any point in doing pullups without the full range of motion. You would do well to slow down both your push-ups and your pullups, and enusre you do them through the full range of motion.

[ERIC052778]

Excellent version of the 300 mate! :) Btw, you compete in Kendo/Kenjutsu? :)