It has been exactly two years since 300 was released. It was a groundbreaking film and probably the most muscular movie to ever hit the big screen. I found the training the actors put in to be almost as stimulating as the epic tale and legendary CGI. I used to watch the trailer before all my workouts. “Just like You Imagined” quickly became one of the top played songs on my iPod Shuffle.



But the most important reminder I got from all the inspiring training footage and physiques was never to forget about the fundamentals of lifting. These guys were going back to the basics by doing pushups, pull-ups, box jumps, and deadlifts but taking them to the next level by using gymnastic rings, kettlebells, med balls, and even massive tires. Strict form was also a requirement of their training style. It was a great wake up call to make sure I did not stray too far into the workout realm where style is favored over substance.



I tried the 300 challenge that some of the actors and stunt doubles attempted at the end of their training. It’s a near perfect test of fitness with a clever combination of strength and endurance that taxes every muscle in your body. Floor wipers were my new ab move of choice and I realized the incredible intensity that these men must have trained with. So if you’re up to the challenge here it is.

25 pull-ups
50 deadlifts w/ 135 pounds
50 push-ups
50 jumps on a 24-inch platform
50 Floor Wipers w/ 135 pounds
50 Clean and Presses w/ 35 pounds
25 pull-ups

300 Total Reps Performed As Quickly As Possible


Check out the articles from the creator of the challenge at gymjones.com. They have an excellent one on proper form for the moves in the challenge as well as several other core lifts. There’s lots of other inspiring material – The second to last paragraph in this article is one of my favorite excerpts.

So the next time you’re jonesin’ for the gym – Remember the Fundamentals. Keep it simple, creative, intense, & of course, Intelligent.