Workout: 300 (Battle of Thermopylae)
Thursday, August 5, 2010 at 19:09 | by Darryl Edwards aka "Battle of Stamford"
Warmup:
5 minute Indoor Row
10 Push-Ups
10 Air Squats
10 Sit-Ups
10 Pull-Ups
Workout:*
50 Double Unders**
50 Jump Pull-Ups
50 Walking Lunges (with 25kg plate arms fully extended overhead)
50 Tricep Dips
50 Floor Wipers (with 25kg plate overhead)
50 Burpees (with 2 Push-Ups between each rep)
--
i.e. 300 Reps in total.
Finisher:
"Cliff Hangers" - 12 Pull-Ups - (alternating grips and moving from left to right after each rep - without feet touching the ground).
30, 20 and 10 second rounds of Treadmill Drivers ***
* Complete these 300 reps as quickly as possible, completing each set of 50 reps before moving onto the next exercise.
** To perform a double under, jump up higher than usual swinging the rope twice per jump. With minimal bending of the knees and staying as upright as possible. To substitute do 200 single jumps.
*** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward). Tougher than it sounds!
"We are taught never to retreat, never to surrender" - King Leonidas
300 Times:
Edwards: 18:30
Barker: 20:50
Keshani: 25:48
Mitch: 26:06
300, Air Squats, Alternative 300 Workout, Burpees, Floor Wipers, Pull-Ups, Spartan, Squats, Thermopylae, Tricep Dips in 300, Fitness, Workouts 
Reader Comments (4)
I found the 50 Burpees (with 2 Push-Ups between each rep) the hardest as I have had 5 days of punishment to my shoulders but the skipping was the easiest.
When it came to the floor wipers I had to focus on using my abdominal muscles rather than my leg muscles but I do a lot of floor wipers in other workouts with the 134 lb Barbell.
Another great routine; I have been working out for 15 years and played college football but may have found my new routine. It is great if you do not have a lot of time but still looking for the pump – full body at that. The 50 Burpees set with two push-ups/each was a killer... Thanks Darryl
-Barker
Good fun, really tested my mental endurance today, plan on trying to get this done under the 20 minute mark.
One more day and I can rest..........
Looking at the 300 I am intrigued. As a female I would like to know if you have any 300 plans adapted for women?