300 Workout - Does it really work?

Submitted by justin on Mon, 03/24/2008 - 20:48.

Male Workout Routines & Programs

Hi all, I'm sure a lot of you have all heard of the popular 300 workout. Well, Today and over the time spam of the next couple of weeks I'm going to be testing this workout. So what's in the 300 workout?

The 300 Workout:

* Pullups - 25 reps
* Deadlifts with 135lbs - 50 reps
* Pushups - 50 reps
* 24-inch Box jumps - 50 reps
* Floor wipers - 50 reps
* Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
* Pullups - 25 reps

* 300 Reps Total

----- Seems easy enough right? --------

I'll be putting this workout to the test!

My workout thoughts will be added today after the workout is completed.

- Justin - FWG EMPLOYEE

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Day 1 - 300 workout

Submitted by justin on Mon, 03/24/2008 - 23:30.

Well, here are my thoughts on day one of doing the 300 workout.

First of all, this is probably the most challenging workout I've ever done in my life!

If you are not in moderate shape, you should work your way up to this program.

I'm not in the best shape of my life ether, so this was a crazy challenge.

I want to mention. If you can't get all of the recommended reps in a set, just take a break for 30 seconds - a minute and get going again till you finish the full recommended set amount.

So lets start off with the pull ups, 25, yes 25 pull ups. If you've never done pull ups before like myself then your in for a treat. These things are killers, I would recommend investing in some workout gloves as well, as they tend to rip up your hands a bit.

Deadlifts(50) - Yet another workout I don't do often. This workout also gave me a bit of trouble. Took me 3 sets to finish these guys. You can really feel these in your quads / hamstrings after your done.

Pushups(50) - I think this might have been the only thing in the workout that I could actually do consecutively without stopping for another set.

24-Inch Box jump(50) - Ok, I'm not going to lie, these looked easy at first but in the end they were probably the hardest set to complete. It took me 4 sets to complete these guys. (They were hard!)

Floor-Wipers - Ok, just in case you guys don't know what a floor wiper is... it's when your laying down on your back, then doing leg raises to the left of your head, then drop and do one to the right of your head. This Counts as one rep. You have to do 50!!! Yes, this was insanely hard even though I was already doing this in my previous workout routine. This took me 3 sets to complete.

Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps - Ok, I really liked this workout. I could do this one consecutively but it still was a serious challenge to complete the full set. BTW this is 25 on each arm, not 50 on each arm.

Ending the 300 workout with 25 more pull ups? Are you kidding me? These guys are just mean! This was a challenge to complete the final 25 pull ups.

Overall after the 300 workout was completed I felt great!... Sore... But Great!

So my time was 45 minutes with a lot of split up sets.

My goal for the next couple of weeks is to do the 300 workout in less than 25 minutes and be able to do all the sets consecutively with a 1 minute break in between sets.

I will also be posting pictures after each week to see improvements.

Till next time - Justin FWG EMPLOYEE

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Nice good luck on that

Submitted by Anonymous on Tue, 03/25/2008 - 05:26.

Good to see someone trying to battle the epic 300 workout. Hope things go well for you.

- Dave

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Week Two

Submitted by justin on Fri, 04/04/2008 - 03:22.

Well it's now the end of week two. I've been doing this workout one day on one day off. My second day usually consists of something to boost metabolism. Like HIIT.

The works outs have become a little bit easier, and like most workouts my body is starting to get use to the routine. Witch is good for me cause I'm able to increase my endurance throughout the workout... leading to a lower overall time.

Last time I posted I finished my workout at around 45 Minutes. I just finished my workout at the end of the second week at a new best time of: 30:00 Minutes!

Haha, Still I have shed more than 5 minutes to beat my goal that I've set. I also have to complete all sets fully. Witch is going to be hard.

The pullups are still amazingly hard I can only throw off about 12 at once, but my breaks in between sets are less than before.

Dead-lifts I can throw off about 20 at once so it's easy to complete the 50 set in two gos.

Push ups - Still easy I can complete in one go.

Box jumps - They are getting easier! Before I felt like throwing up after each set, I an now complete them in Three sets quick sets.

Floor wipes- Aww these guys are still a bitch to do. I can get off about 40-50 in my first go, then I can only get off about 15 each set after that. Until I reach 100 of course.

The clean and press - Still fairly easy to do, I can do them faster now though.

Finally the ending pull ups - The hardest part!

So what changes has my body made after 1 week of the 300 workout?

Well the muscle are obviously increasing their endurance, in doing so Starting to get a bit more toned.

My body fat hasn't gone down to much from what I can tell but I'm sure after a few weeks It will be lowered.

Till next time, - Justin

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15 minuets off your start already?

Submitted by Anonymous on Mon, 04/07/2008 - 20:26.

wow good improvement, keep it up!

I got my friend to try out

Submitted by Anonymous on Wed, 04/09/2008 - 22:12.

I got my friend to try out this workout! Oh wow was he out of breath! He says his muscles still ache and it's been 3 days since he did it! Just goes to prove how epic this workout really is.

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Week Three

Submitted by justin on Mon, 04/14/2008 - 19:54.

Well it's now the start of week 3 and I got to say I've came a long way.

Last Friday I've completed one of my goals for this workout plan... I completed the workout in under 25 minutes. Actually I completed it in 22 minutes witch is pretty amazing.

I'm going to be concentrating on finishing all the reps in one set. This is going to be somewhat the most challenging part.

I need concentrate on firing off 25 pull-ups. I think this is going to be the biggest killer for me.

These are my max amount of reps I can do in the set:

12 pull ups | ---25---
25 Dead lifts | ---50---
50 Push ups | ---50---
25 Box jumps | ---50---
25 floor wipers | ---50---
30 clean & press | ---50---

As you can see I got to step my muscle endurance up a lot! I'm only doing about 50% of the suggested reps. Of course for starting out you would have to be a nut case to do 100% of the suggested reps.

As of this week my new goal is to achieve more reps in my sets. Until I hit the recommended 300 workout sets.

After this goal is complete I must combine it with my other goal and complete the 300 workout in under 25 minutes.

Till next time - Justin

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Crazy. That workout is

Submitted by Joe (not verified) on Tue, 04/15/2008 - 13:03.

Crazy. That workout is insane. But kudos to you to knocking it out of the park. Never heard of floorwipers before now. Wish I hadn't!

Well, I would like to

Submitted by justin on Mon, 04/28/2008 - 07:40.

Well, I would like to officially sat this workout has kicked my but!

I'm know moving onto other things, but I'll be coming back to this workout to complete it's full sets / reps.

Here were my final Specs:

Week 5 Stats

Quickest timee: 21 minutes

Max reps
Pullups - 15 reps
Deadlifts with 135lbs - 25 reps
Pushups - 50 reps
24-inch Box jumps - 40 reps
Floor wipers - 30 reps
Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
Pullups - 15 reps

Till next time - Justin

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Nice man, Looks like you

Submitted by Jon (not verified) on Tue, 04/29/2008 - 00:00.

Nice man, Looks like you improved a lot. Maybe you'll be able to finish it the next time you go at it.

Push ups are definatly my

Submitted by dylan on Sat, 05/03/2008 - 21:55.

Push ups are definatly my fortez.
Box jumps ... definatly my weakness.
You need Quads of steel for those.

Push are my best aswell. My

Submitted by arm88 on Thu, 09/11/2008 - 17:49.

Push are my best aswell.
My pull-up are very bad, i can only get to 10 then im done. I need to work my lats more.

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check out the V Torso

Submitted by dylan on Sun, 10/05/2008 - 20:43.

check out the V Torso workout in the weight training, has good back stuff

Yeh, I was looking at it

Submitted by arm88 on Mon, 10/06/2008 - 00:23.

Yeh, I was looking at it before. Im going to sub. it into my workout.
- Alex

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