A Spartan 300 Workout Inspired Kettlebell Challenge

by FitStaff

Here’s a challenging Spartan 300 workout kettlebell style for you. If you’re not familiar with what the 300 workout routine is, it was made popular by the movie 300.

300 kettlebell workout

It’s a challenge workout consisting of a variety of exercises in which you complete 300 total reps in a race against the clock.

Here’s the original Spartan 300 Workout.

This workout is brutal but effective. If you aren’t in good shape or haven’t been training much (or at all) lately, you’ll want to build up to a workout like this.

With the 300 workout you don’t have standard sets or rest periods during the routine.

Instead, you complete each exercises rep total as quickly as you can, resting when you need to, then moving on to the next exercise, until you’ve finished the entire workout.

Kettlebell ExercisesFor example, the first exercise is 25 pull ups.

Some of you may be able to crank out 15 to start with and then take one or two more sets to get the last 10 before moving on to exercise number two.

Others might need to break down the 25 reps into 5 sets of 5 reps each, resting just long enough to gather enough strength to complete the next set of 5 reps.

The Spartan 300 workout looks like this:

1. Pullups – 25 reps
2. Deadlifts with 135 lbs – 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 36lbs Kettlebell – 50 reps
7. Pullups – 25 reps

Like I said, it’s a brutal workout! You can see why those 300 warriors had serious six pack abs. Most guys can’t even finish it, let alone finish it in a good time.

In fact, the guys in the movie did not train like this all the time. It was actually only a one time challenge workout after they’d been training for four months and most guys either didn’t even try it or didn’t finish it.

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You could start out by cutting everything in half or a third, doing only 100 or 150 total reps.

Now, for a different version, using kettlebells.

All you need for this workout routine is three kettlebells of varying weights. Yes, you can do this workout with dumbbells, if that’s what you have available.

We’ll be doing five different exercises.

The sets will consist of 3 reps with the heaviest kettlebell, 5 with the next heaviest and 7 reps with the lightest.

The exercises are as follows:

  • Kettlebell Clean and Press
  • Kettlebell Squat (Kettlebell in rack position)
  • Kettlebell One Arm One Leg Row
  • Kettlebell Reverse Lunge (KB in rack position)
  • Kettlebell One Arm High Pull

You start with your weaker arm and the heaviest kettlebell. Perform the Clean and Press for 3 reps, then switch hands and perform the Clean and Press with the other arm.

If you were right handed, it would go like this:

  • Clean & Press (Left) x 3 reps
  • Clean & Press (Right) x 3 reps
  • Squat (Kettlebell in rack position – Left) x 3 reps
  • Squat (Kettlebell in rack position – Right) x 3 reps
  • One Arm One Leg Row (Left) x 3 reps
  • One Arm One Leg Row (Right) x 3 reps
  • Reverse Lunge (KB in rack position – Left) x 3 reps
  • Reverse Lunge (KB in rack position – Right) x 3 reps
  • One Arm High Pull (Left) x 3 reps
  • One Arm High Pull (Right) x 3 reps

You then go to the next kettlebell and do the same thing for 5 reps. Once those are completed grab the lightest kettlebell and perform the routine for 7 reps. That’s 150 reps total so you know what that means.

Go through the entire routine one more time.

You can stop and rest whenever you need to. Track your time and the next time you perform the routine try and beat your time.

If you ever make it through the routine with minimal rest where you feel you can’t beat that time, move up to heavier kettlebells (or dumbbells).

On the clean and press you may find you need to do a push press instead of a regular strict press, at least with the heaviest kettlebell.

If you want even more of a cardio workout from this challenge and want to REALLY feel the burn, just go through the cycle once with lighter kettlebells and go for 6, 10 and 14 reps.

That will get you 300 reps the first time through the exercises.

Another option is to do this with only one kettlebell if that’s all you have. Obviously, you would need a light kettlebell.

The workout would be a little different as it would tax your strength a little less but you could still get a great workout out of it.

Don’t just READ this article. TRY the workout!

FREE Report: Discover How To Boost Your Metabolism,
Burn More Fat with Less Effort, And Get
Lean, Sexy, Six Pack Abs… Fast!

Click Here to Get 9 FREE Metabolic Training
Bodyweight / Kettlebell Fusion Workouts for Accelerated Fat Loss!



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Gregg
CMT, CRBT, YFS, YNS
IYCAA Endorsed Kettlebell Instructor

Gregg Gillies is a Certified Metabolic Trainer and author of the 5 star rated book, Flat Belly Blueprint, available for $2.99 (and instant download) on Amazon. He’s written hundreds of health and fitness related articles that have appeared on sites like Bodybuilding.com while also being published in the print edition of Ironman Magazine, and contributing to programs like Underground Chest Training Connect with Gregg on Google Plus and Facebook

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