In this post, Dave C, one of my readers, relates his experience with kettlebell training and his attempts to try out the 300 workout routine – recently made popular by the movie 300.
I’ve been working out, cycling, circuits, running etc. for years. The gym I go to is small and owned by a friend so over the last couple of years I’ve convinced him to get a kettlebell, some high & low rings as additional equipment.
Last week on Friday, the workout was the 300 workout for those that felt up to it. I tried it but focused on finishing rather then on time. I took 44 minutes & I was wiped. Today, after a weekend off, I hit it again but this time I worked on speed. I managed to complete it in 27 minutes. The last 25 pullups were murder. I’m 46, male, and I eat pretty good. I usually get 1g of protein per lb, I’m 6’3″ and weigh 195lbs. I’m not saying this workout was easy, far from it, but it’s doable. The 20 minutes is not something I’ll ever get down to though. My time today was probably as good as I’ll get – I didn’t see much time I could have cut off. Maybe if I get better at pullups I can improve.
As far as preparing for this workout, I added components of the 300 into my regular workouts for the past year. So I’d do floor wipers (the hardest part of the 300 IMO) or kettlebell presses in sets of 25 so when I tried the 300 I’d be familiar with them and my body would be able to handle the stress.
In the end the cardio stress was greater then the muscle stress. It’s hard to move from exercise to exercise without taking a long break, as each exercise forces you to work to exhaustion 2-3x.
Publicity photo from movie ’300′
(Credit: Warner Bros.)
Be sure to read my post: The 300 Movie Workout – What We All Overlooked for more insight and my thoughts on the challenging 300 Workout Routine.
DM says:
As you can see from Dave’s experience… the 300 Routine, or components of the routine can be fit into your existing workout routine for that extra bump in intensity and perhaps even breathe a refreshing change into a stale routine. Just because we can’t perform the entire routine, does not mean that we don’t even try!
Anyone else out there having fun with their kettlebells?
Do You want to workout 300-style?
Although not as hard as the original 300, this 4-week workout program by Fat Loss expert Craig Ballantyne will put your metabolism through the roof, leaving you with nothing but a lean and tight body!
Download it over here (and leave me some feedback):
=> http://www.dailymuscle.com/300workout
I’d love to hear how it went for you.
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 13 comments… read them below or add one }
Did any woman give the 300 Workout routine a try? I’m just wondering is it doable for women.
None of the women at my gym did the 300. I think it’s the pullups that are the sticking point.
Mich: Still.. it doesn’t mean that you can’t.
i’ve seen alot of women try those (in videos, not real life though)
for the pullups, its not dead hang pullups. the standard “pullup” prescription for that is the kipping pullup, where you use momentum and hip swing to create vertical displacement through horizontally created momentum.. check out CrossFit.com for more into on those kipping pullups.
I tried and I failed. Dave was right, it’s the pull ups. I’m doing different routines. :)
trey: Did you know that a gym that focuses on Crossfit style workouts, etc is going to be opening very soon, as early as Feb? Will update everyone once I get more details. It’s a pity I can’t attempt the kipping pullups at the gym as part of my workout – there isn’t even a bar there that I can use.
Mich: You tried it! I’m impressed. How’s progress coming along?
I’m getting slimmer and bigger at the same time (muscle) but not with 300 workout! I’m hoping to give it another try soon. :)
I’m sorry, u sent a msg to me but it went to my bulk folder and I pressed delete too fast. Ooops sorry
DM, it’d be a dream come true if i get to know people who trains a-la CrossFit, as i’m the only one doing all this “weird” exercises in any of the gyms that i go to.
i’ll be finishing in Melaka this week so i’ll be back in KL from next week onwards… i really do hope to get to know more CrossFitters. where would this gym be?
Mich: You can tell me the truth… You’re sick of my bullshit already aren’t you? Heh heh. :P
trey – you are not alone bro. I recently got to know an extremely fit individual who eats, lives, and breathes CrossFit. His physique and fitness levels are proof undeniable of the incredible benefits of CrossFit. He beat me flat to a showdown of pushups, and his physique speaks for itself.
I can imagine the stares you get at your gym – I get weird looks even when I’m moving around incorporating push-ups and deadlifts for speed at Fitness First. From what I know so far, the gym will be somewhere around Merchant Square, which is nearby Aman Suria (where EGOnutritions is). It’s supposed to be ready next month. Will update more once I get confirmed details.
i wonder how many pushups and pullups you can gut out.. hehe
imagine doing Thrusters (front squat into push press) for speed… now that definately would get everybody’s eye poppin’. haha.
and i havent even mentioned the handstand pushups. lol
Hell no, I visit dailymuscle.com pretty often :) So 300 Workout is just another variation of CrossFit workout. Didn’t know about it till now.
Pretty good movie and great workout routine. did it yesterday and enjoyed it alot.
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