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“The 300”

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Gym Jones Benchmark WOD

57.9K 556
  • For Time
  • 25 Pull-Ups
  • 50 Deadlifts (135/95 lb)
  • 50 Push-Ups
  • 50 Box Jumps (24/20 in)
  • 50 Floor Wipers (135/95 lb) (one count)
  • 50 Alternating Kettlebell Clean-and-Presses (1/.75 Pood)
  • 25 Pull-Ups

On a running clock, complete the workout as written as fast as possible. The entire workout is 300 repetitions.

Score is the time on the clock when the last 25 Pull-Ups are completed.


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Background: “The 300”, famously used by the actors and stuntmen training with Gym Jones for the 2007 film “300,” was said to have been designed to help them achieve the “Spartan look.” In reality, the actors followed a functional fitness and diet regimen, of which this workout and others like it were one part.

The workout didn’t originate from CrossFit, but from Gym Jones @gymjonessalvation, where the actors trained, and has since been adopted as a popular benchmark workout by CrossFitters and functional fitness athletes around the globe.

Gym Jones first posted the workout online on March 6, 2007, along with more details about the training regimen the actors followed.

See also: a different “300” Benchmark WOD (from 2018)

Source: gymjones.com
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