300/Spartan/Cross-fit traning
This is my take on the "300/Spartan/Cross-fit" training (What ever you want to call it). I've been trying this type of workout once a week. It's extremely difficult, a lot harder than I expected it to be.
This workout is done for time (AKA: Do it as fast as you can):
Pull-ups: 25 reps
Push-ups: 50 reps (these are unstable push-ups)
Clean and Press: 50 reps (use a dumbbell, 25 reps on each hand)
Turkish Get Up: 50 reps (25 reps on each hand)
Box jumps: 50 reps (box should be about knee level)
Burpees: 50 reps
Pull-ups: 25 reps
If you don’t know what a Turkish Get Up is then click here: http://www.youtube.com/watch?v=0vhJza-2xiI (PS: It's an absolutely brutal exercise!!)
A realistic goal for this exercise would be to get this done in fewer than 30 mins! Sound easy? Give it a try...
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First time I tried this
First time I tried this exercise I finshed it in 32:45 minutes.
I just finshed doing it for the second time and I finshed it in 28:15 minutes.
I'll post my results the next time I do this exercise!
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how heavy were the weights
how heavy were the weights you used?
Oh yeah, I probably should
Oh yeah, I probably should of mentioned that. I only used weights on two of the exercises; Clean and Press I used 25 pounds and Turkish Get Up I used 10 pounds.
I wouldn't use a whole lot of weight because this exercise is so brutal. Also, it's not a exercise to gain strength, just to get ripped.
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Great submission Alex. I
Great submission Alex.
I would recommend doing this workout no more than twice a week. 50 reps of anything tears a muscle quite a bit and should allow adequate recovery so you can reach your maximum potential next time you perform.
That time sounds good Alex, I look forward to trying to beat it.
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I did this last year, it
I did this last year, it really fucks you up. You can see almost immediate improvements with in the first month if you keep with it. The key like Alex said is to go for time.
Do it once, mark your time down. Improve on that time each try you go at it. Soon enough you'll be under the 30 minute mark, who knows maybe even under 25 minutes.
I highly recommend giving this routine a shot.
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Thanks guys.. I just finshed
Thanks guys.. I just finshed it for my third time and I completed it in 24:03 mins.
This shit is retarted.. LOL
Ive ordered a Weight Vest and im waiting for it to come in.. Its a 100 pounds.. So the next time i do this, it might be with a weight vest (not the full 100 pounds though.. probably with 20)
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Weighted
Weighted Vest? Definitely something I NEED to invest in for free weight training.
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Yeh dude, there expensive (a
Yeh dude, there expensive (a 100 pound one will cost $250-$350) but there defently worth it. Ive used one before and it was like the best workout I have ever had Lol.
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did this at my school gym at
did this at my school gym at around 32minutes...
i had to rush into the student lounge covered in sweat cause i forgot an exercise (the burpees)
but this was definately fun
the turkish get ups was a lot harder than i expected, especially cause it was just 10 pouds
Yeh man, the turkish get ups
Yeh man, the turkish get ups always kill me too.
I find once i get to the Burpees, after doing box jumps and turkish get ups, my legs are sooo tight with lactic acid. Also, everytime i do this im covered in sweat.
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Yeh man, the turkish get ups
Yeh man, the turkish get ups always kill me too.
I find once i get to the Burpees, after doing box jumps and turkish get ups, my legs are sooo tight with lactic acid. Also, everytime i do this im covered in sweat.
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Alex, Where did you order
Alex, Where did you order that vest? I'm searching for a good one.
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On Amazon.com - I searched
On Amazon.com - I searched under "weight vest 100 pounds"
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There's something im worried
There's something im worried about, this kind of exercise.. how many times should i perform it in a week. People tell me i need to rest but im afraid im not doing enough. What is better? super sets on gym with regular isolation exercises 5 days a week or doing whole body circuits 3 times a week ?? I NEED HELP!
It really depends on what
It really depends on what you’re trying to do. A whole body circuit will, primarily, help you lose more weight, But isolation exercises will help you, primarily, gain muscle.
If you want to get ripped - this is what most people want. You need to gain muscle then lose weight. Otherwise, you won’t notice much of the results when you lose the weight.
This kind of exercise should only be done every second or third day. Its a pritty intense exercise. I would follow what dylan said and only do it twice a week, max 3 - if your crazy!!! haha.
Hope this helps,
Alex
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Hmm.. i do have my muscles
Hmm.. i do have my muscles packed.. but i need to get more ripped. So, how can i loose weight and maintain muscle? may be.. doing one week circuit and next week gym isolation? alternating like that. What do you think?
Yeh, that would work to
Yeh, that would work to maintain the muscle you already have.
If you have the time, doing isolation in one half of the day and then doing cardio like 6 hours later would be a great way to build and lose at the same time. But, it is very difficult. You need a LOT of carbs. haha im doing it right now :P
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Hmm.. nice, but it's kinda
Hmm.. nice, but it's kinda hard doing cardio after, laziness lol
haha yeah defently
haha yeah defently
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ive been doing these kinda
ive been doing these kinda workouts all week and have seen crazy results.
if you go to www.gymjones.com and look at their schedual, it shows you the kinda of stuff they do every day (gym jones is the gym that the stuntman and actors from 300 trained at)
a lot of it is endurance and strength training and is pretty damn tough. what i did was a took a bunch of exercises that i liked and bunched them together so they were my own little group of "300" styled work outs, but targeting different muscles groups with different exercises each day so i dont stress it out that much.
ive made massive gains in even just a week! you can really feel your endurance go up.
ex. i did the full 300 workout on sunday, with 115 pound deadlifts and 30 pound press and cleans+the all the other exercises in 26 minutes
today i did the full 300 workout with the original weights (135 pounds deadlift, 35 pound press and cleans) in 29 minutes. i was huffing and puffing at the end of it, but shit, do you feel acomplished
when i get time ill post some of the workouts i did during the week to show you guys what i did...but in the mean time, visit the gym jones website, cause it is crazy amazing, i spent like 3 hours on it one day!
time for some healthy
time for some healthy competition...
I did...
25 pullups
Deadlifts x 50 at 135 lbs
Floor wipers x 50 at 135 lbs
Pushups x 50 on bosu
Clean and press x 50 - 25 per hand
Box jumps x 50
Pullups x 25
...in 22 minutes (Dylan is my witness)...I wanted to die/ puke afterwards, but completed it nonetheless....anyone think they can beat it?
shit well im impressed
shit
well im impressed
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thats very useful tips for diet
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