The 300 Challenge
Spartans. The elite of the elite fighting forces. No surrender, no retreat.
Everyone has, or should see the movie "The 300". But did you ever wonder, how
did those guys end up looking like they did. How did Gerard Butler rip himself
into the physique that all the ladies pined over for so long? Well it was a
personal trainer named Mark Twight that developed a rigorous routine that the
actors in the movie were put through for months before the film even started
filming. For full details of those months spent in the gym go take a look at
this book. But i will be focusing on the challenges
that will get you ripped just the same.
"It looks simple on paper, but I promise you, it's a great muscle building workout," posted one man on MensHealth.com.
Read more at Men's Health:
http://www.menshealth.com/fitness/muscle-building-11#ixzz28MD9hDhZ
There are 3 different levels of this challenge, all with the same sets of exercises. but your level of reps determines your classification to either of them. The challenges are:
Level 1: The Barbarian Horde Workout
Level 2: The Greek Hoplite Workout
Level 3: The Elysian Fields Workout
If you can do Level 3, then King Leonidas may just allow you to stand by his side in The Elysian Fields where his soul rests.
now to explain these workouts.
Like i said before, all of these different levels contain the same workouts listed below and done in the order listed.
Pull-ups
Deadlifts (135 pound bar)
Push-ups
Box Jumps
Floor Wipers (135 pound bar)
Dumb bell Clean & Press (35 pound bar)
Pull-ups
now the levels. Again as i said earlier, The levels get progressively harder from 1-3. They all consist of the same workouts, it's just a matter of reps. For a full breakdown on this you can go to this article or just read below.
Level 1: The Barbarian Horde Workout consists of 10 pull-ups split 5 and 5 at the beginning and end of the routine with 10 reps of each of the other workouts performed in order.
Level 2: The Greek Hoplite Workout consists of 20 pull-ups split 10 and 10 at the beginning and end of the routine with 20 reps of each of the other workouts performed in order.
Level 3: The Elysian Fields Workout consists of 30 pull-ups split 15 and 15 at the beginning and end of the routine with 30 reps of each of the other workouts performed in order.
If you can do these levels, then you are ready to see if you can stand beside King Leonidas in the Elysian Fields and be one of his spartan warriors by doing 50 reps of each workout, with the pull-ups split half and half just as in the challenges.
Everyone has, or should see the movie "The 300". But did you ever wonder, how
did those guys end up looking like they did. How did Gerard Butler rip himself
into the physique that all the ladies pined over for so long? Well it was a
personal trainer named Mark Twight that developed a rigorous routine that the
actors in the movie were put through for months before the film even started
filming. For full details of those months spent in the gym go take a look at
this book. But i will be focusing on the challenges
that will get you ripped just the same.
"It looks simple on paper, but I promise you, it's a great muscle building workout," posted one man on MensHealth.com.
Read more at Men's Health:
http://www.menshealth.com/fitness/muscle-building-11#ixzz28MD9hDhZ
There are 3 different levels of this challenge, all with the same sets of exercises. but your level of reps determines your classification to either of them. The challenges are:
Level 1: The Barbarian Horde Workout
Level 2: The Greek Hoplite Workout
Level 3: The Elysian Fields Workout
If you can do Level 3, then King Leonidas may just allow you to stand by his side in The Elysian Fields where his soul rests.
now to explain these workouts.
Like i said before, all of these different levels contain the same workouts listed below and done in the order listed.
Pull-ups
Deadlifts (135 pound bar)
Push-ups
Box Jumps
Floor Wipers (135 pound bar)
Dumb bell Clean & Press (35 pound bar)
Pull-ups
now the levels. Again as i said earlier, The levels get progressively harder from 1-3. They all consist of the same workouts, it's just a matter of reps. For a full breakdown on this you can go to this article or just read below.
Level 1: The Barbarian Horde Workout consists of 10 pull-ups split 5 and 5 at the beginning and end of the routine with 10 reps of each of the other workouts performed in order.
Level 2: The Greek Hoplite Workout consists of 20 pull-ups split 10 and 10 at the beginning and end of the routine with 20 reps of each of the other workouts performed in order.
Level 3: The Elysian Fields Workout consists of 30 pull-ups split 15 and 15 at the beginning and end of the routine with 30 reps of each of the other workouts performed in order.
If you can do these levels, then you are ready to see if you can stand beside King Leonidas in the Elysian Fields and be one of his spartan warriors by doing 50 reps of each workout, with the pull-ups split half and half just as in the challenges.