GERARD BUTLER DEDICATED eight months of his life to becoming King Leonidas in 300, with much of that time spent in the gym building a physique worthy of a Spartan warrior. He regards the training as the toughest of his career.
Hollywood trainer Mark Twight proved integral to the Scotsman’s transformation, devising a workout for the cast that has since become iconic. Appropriately comprised of 300 reps, the workout contains six different bodyweight and weighted exercises, and is completed for time. The workout proved a rite of passage on set – only the toughest individuals were able to take on the challenge.
‘Like many workouts, 300 is not hard once you’ve done it, but the apprehension ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised,’ Twight said. ‘This workout was a crucible that some passed through and others still have hanging over them.’
I had that same apprehension ahead of me when gearing up to take on this test. Here’s how I fared…
The Workout
Complete for time
1. Pull-Up x 25 reps
2. Deadlift x 50 reps
3. Push-Up x 50 reps
4. Box Jump x 50 reps
5. Floor Wiper x 50 reps
6. Kettlebell Clean and Press x 50 reps
7. Pull-Up x 25 reps
Is it worth trying?
There’s an indescribable buzz I felt during the first half of this workout that I’ve rarely felt during my time lifting weights. It’s something about rattling through reps as quickly as possible while the time on the stopwatch continuously rises that just gets me going. And I didn’t even have the added pressure of an audience of Mark Twight.
Personally, I love how it’s a workout that has everything you need. Combining bodyweight and weighted exercises challenges your muscles in completely different ways, while having to mix explosiveness from the box jumps and control from the floor wipers offers an altogether different test. The reps might be high – it’s imperative you’re strong. Lifting 60kg on the deadlifts, or your own bodyweight in the pull-ups, for 50 reps is no walk in the park.
Sticking to the same weights Butler and Co. would have used on set – 60kg for the deadlifts and floor wipers, 16kg kettlebells and a 24-inch box – I could really understand how this would have bred a competitive environment. Andrew Pleavin reportedly managed a time of 18:11. I was somewhat slower, completing it in just under 21 minutes. But there’s no doubt this would have built both muscle and high levels of endurance.
It’s a killer having to finish with another round of pull-ups, I must admit. Systemic fatigue had already gripped me by that point, so the last thing I wanted to do was haul my bodyweight over the bar. A snail’s pace sufficed, with single reps just getting me closer to the finish line – much like most of the workout, where I flew out of the traps before having to manage my energy.
It’s also a workout of firsts for me: I had never done floor wipers before, so initially struggled getting the right technique. Once I had it nailed, my core was on fire. Clean and pressing kettlebells did feel a little awkward, however. The first part of the movement actually proved easier due to the handles sitting higher off the ground, but I struggled to find the right grip for the pressing motion. A switch to dumbbells might have worked better.
I believe the real beauty of this workout is that it’s easy to scale up or scale down. Increasing the weight or even adding more reps is possible, while those with more time to spare can cycle through the circuit multiple times. Similarly, it’s easy to drop the weight and reps, or just remove certain exercises if that sort of equipment isn’t available. And the timed aspect also provides a great test where you can keep coming back week-after-week in an attempt to beat previous scores.
How to do the movements
Pull-Up
Grasp a pull-up bar with an overhand grip over shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.
Deadlift
Walk your shins to the bar with your feet underneath your hips. Send the hips behind the heels and reach your hands towards the bar. Your shoulders should be over the bar and middle feet underneath. Keeping your back and head in line, retract your shoulder blades while holding your torso rigid to create tension between you and the bar. Push the floor away from you while keeping the bar close. Lock out your hips without sending the weight back and reverse the movement.
Push-Up
Hit a strong plank position with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.
Box Jump
Stand in front of a box, with your feet hip-width apart. Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact. Step backwards off the box, ready to repeat.
Floor Wiper
Lie on your back holding a barbell pressed above your chest. Raise your legs and move them side to side in a controlled motion, touching your feet toward each end of the barbell like windshield wipers, keeping your core engaged throughout.
Kettlebell Clean and Press
Start with feet shoulder-width apart and the kettlebell between your legs. Hinge at the hips, grab the kettlebell, and swing it back. Snap your hips forward, sending the bell to the rack position with the weight resting on your forearm. From there, press it overhead until your arm is fully extended. Lower with control and repeat.
This article originally appeared on Men’s Health UK.
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