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The 300 Spartan Challenge

Updated on July 25, 2011

The Spartans

The 300 Spartans that supposedly brought down the might of a Persian Army alone, would, as you can imagine have had the bodies of Gods. Extremely quick, strong and bold. This is why, when the cast of the film finally appeared on screens everywhere, we realised that they must have been on a warrior like workout program... and they had been.

They trained at a gym in Salt lake city, but this gym was not like your average modern day, state of the art training facility. It was a hard core, no nonsense, hall of pain. No air conditioning, no comfortable seating, no mirrors, and the fact that the instructor Mark Twight warned that the 300 workout is not for the faint hearted, nor the out of shape.

Kettle bell swings
Kettle bell swings

Daily Routines

The daily routine of a Spartan in the making, consisted of various different training techniques. The actors had to partake in 90 mins, to 2 hours a day, for 5 days a week. The stuntmen had to do this and another 4-6 hours fight training.

There was high intensity circuit training, with very little rest in between circuits. Heavy lifting days with low reps, and some days with a series of mini workouts, that added up to a very high work load.

The final test (300)

This is the final 300 test, that the cast built up too, after months of training. It is named after the number of repetitions accumulated.

Its almost scary to look at!!!

  • 25 pull-ups
  • 50 deadlifts (135lb/61.2kg)
  • 50 push-ups
  • 50 box jumps with a 24-inch box
  • 50 "floor wipers" (a core and shoulders exercise at 135lb/61.2kg)
  • 50 "clean and press" (36lb/16.3kg)
  • 25 more pull-ups

There's no rest between movements and the score is based on total time. The reps add up to a total of 300.

Only 1 cast member passed the test, in around 18 mins.

You must aim to complete the test in under 20 mins.

300 Trailer


My challenge

I now challenge any of you to attempt this, record your times, and post them in the comment section!!

But be warned, I've done smaller, similar workout tests, and honestly, it isn't possible to get through this test without training and prior progression. So please get yourself a little used to heavy lifting and circuit training before doing 50 deadlifts. ;)

Good luck!!

A persons attempt :)


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    • JacKingy profile image

      JacKingy 6 years ago


      so awesome!!!