Thursday, April 21, 2022

In Depth Look at the Spartan 300 Workout :

In Depth Look at the Spartan 300 Workout
Here are the components of the Spartan 300 Workout Challenge followed by explanations of how they did the floor wipers and the clean and press:

1. Pull-ups: 25 reps;
2. Deadlifts with 135 pounds: 50 reps;
3. Pushups: 50 reps
4. 24-inch box jumps: 50 reps;
5. Floor wipers: 50 reps;
6. Single-arm clean and press with 36 pound kettlebell: 50 reps;
7. Pull-ups: 25 reps;

Floor wipers: This exercise builds core strength and works the abs. Load a barbell with 135 pounds and lie on the floor. Press the barbell up, extending your arms all the way and holding in that position. Keeping your legs straight, touch your feet to the right side of the bar and then to the left side to complete one repetition.

Single-arm clean and press: If you're not familiar with them, a kettlebell looks like a cannonball with a handle. If you don't happen to have one hanging around, you can also use a 35-pound dumbbell. With your legs shoulder-width apart, set the kettlebell on the floor and grab it by the handle. Bring the weight up in front of your shoulder, elbow bent and pointed down. Press the kettlebell up towards the ceiling. Without pausing, bring it immediately back down to your shoulder and then lower it back to the starting position, with the weight on the floor-repeat (49 more times).

If you're looking to replicate that "300" look, you can take the basic elements of what these guys did and come up with your own routine and get the same basic results. Mix up your training and incorporate bodybuilding exercises, fighting exercises, dumbbells and even kettlebells. Be sure to add plenty of exercises that build and strengthen your core. Set a goal for yourself to do your own version of the 300 rep workout, lowering the number of reps or swapping out some of the exercises. Do something that's challenging but not so tough that you wind up in the hospital. But do set a goal. It gives you something to strive for and helps keep you on track.

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