Thursday, March 13, 2008

"The 300 Workout"

Another so-called benchmark workout is the "300" named for both the total number of repetitions and after the movie about the battle between the Spartans and Persians in 480BC. This video by Men's Health magazine is one of those that most people with even above average fitness flinch at. This is NOT (as popular belief may hold) a workout program. It was designed as a benchmark to be performed irregularly to test overall progress.
  • 25 pullups
  • 50 deadlifts (135#)
  • 50 pushups
  • 50 box jumps (24")
  • 50 Floor Wipers (L+R=1 rep)
  • 50 35#KB Clean-n-Presses (25 ea)
  • 25 pullups
Advice: Practice each of the disciplines alone, then as the weeks progress, begin to pair and triple up some of the element together. Other popular options have been to cut each of the repetition numbers in half, creating the "150 Workout" or to cut weight or use assist-machines.

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