: Become a Spartan program from movie 300 When the movie 300 was released, there was a site that promoted a "Become a Spartan" fitness program. I believe it was an 8 or 16 week program where the intensity increased a lot each

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Spartan Workout courtesy of Mens Health magazine.

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

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

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 article includes video demonstrations of the exercise. Discussion of the workouts here indicate that the above may have been a testing mechanism, something which was timed to figure out where the actors were in the process. Here's another version, cribbed from various accounts to break it down day by day (it's a bit too extensive for me to post quotes, but it's a mixture of weightlifting and cardio that seems high on the "Crossfit" aspects). Overall, I really get the impression that it was whatever Mark Twight felt was right at the moment. There's a lot of "do this to exhaustion" to push people to their limits.