The Spartan Work-Out Plan

THE “ORIGINAL” 300 WORKOUT

• 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

• Pullups – 25 reps
• Dumbbell Deadlift – 50 reps
• Pushups – 50 reps
• Body-Weight Squat Jumps – 50 reps
• V-Ups – 50 reps
• Dumbbell Push Press – 50 reps
• Pullups – 25 reps

Obviously, this is still a challenging workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

THE BEGINNER 300 WORKOUT

• Body-Weight Rows – 15 reps
• Body-Weight Squats – 25 reps
• Pushups – 15 reps
• Jumping Jacks – 50 reps
• Mountain Climbers – 20 reps
• Close-Grip Pushups – 10 reps
• Body-Weight Rows – 15 reps