a) Pullups – 25 reps

b) Deadlifts with 135lbs – 50 reps

c) Pushups – 50 reps

d) 24-inch Box jumps – 50 reps

e) Floor wipers – 50 reps

f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps

g) Pullups – 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced 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:

15 bodyweight rows

25 bodyweight squats

15 pushups

50 jumping jacks

20 mountain climbers

10 close grip pushups

15 bodyweight rows

Has anyone actually done this? I know that my husband is giving it a shot while he is deployed.

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3 Comments on The 300 Spartan workout craze. give it a shot?

coookid on Mon, 12th Jan 2009 8:21 am


i will try this i will give you my results in maybe a month or how long it takes

Flicker on Thu, 15th Jan 2009 6:42 am


WOW! That is one insane workout. I take it your husband is a military man so he should be safe. Anyone who is not in the BEST of health they can be in should stear clear of such a strenuous workout.

bullsi890 on Sat, 17th Jan 2009 1:46 pm


my dad was deployed and he worked out mostly every day for a year he left with a beer belly and he came back all ripped i don’t know if that was the exercise he did but your husband will have the time and the sun and heat will get him to loose weight and look more muscular.

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