WOD: Team Bull
50 OHS 60/40
Run 1 Mile
2 Rounds For Time:
- 45 Minute Time Cap -
In teams of 2 complete all reps of each movement before moving to the next. Only one person moving at a time, including the run. For example: partner A does 400m, partner B does 400m, and so on.
Now you may have heard of this workout but not seen what it actually entails. The 300 workout was created as a “Rite of passage” for the men who acted in the film 300.
While they did not complete this workout as part of their training regime week in and week out they did use this as a test of strength and endurance towards the end of their grueling few months of trying to get ripped for the film.
The workout is called a 300 workout not only because the actors who carried it out were in the film 300 but also because the workout has 300 reps in total. The idea behind the workout is to complete it with no or little rest in the quickest time possible. From what I understand not all the actors managed to complete the full 300 reps but Andrew Pleavin who played Daxos in 300 completed the workout in eighteen minutes and eleven seconds(18:11minutes).
WOD: 300 Spartan
Pullups – 25 reps
Healthlift aka Deadlift- 50 reps (60/40Kg)
Pushups – 50 reps
Box jumps – 50 reps (60/50cm)
Floor wipers – 50 reps
Single-arm Clean-and-Press Kettlebell – 50 reps (16/12Kg)
Pullups – 25 reps
1 Round for time
Quote of the day: “We know what happens to people who stay in the middle of the road. They get run over.” – Aneurin Bevan 1897 – 1960
Strength/Skill/Technique:Kettlebell Figure of 8: 10-10-10-10-10
30 Kettlebells every odd minute for 12mins
*rest on even minute
*burpee penalty for every missed rep done in even minute.
** Work with a partner. Your partner will encourage you, NO rep you, and count you.