BMW M3 Forum (E90 E92)

BMW Garage BMW Meets Register Search Today's Posts Mark Forums Read


Go Back   M3Post - BMW M3 Forum > BIMMERPOST Universal Forums > Off-Topic Discussions Board > Health, Fitness, Martial Arts, and Nutrition
 
Post Reply
 
Thread Tools Search this Thread
      02-23-2011, 01:03 PM   #1
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Anyone try the 300 workout?

It kicked my ass... The workout was kind of a benchmark developed by Gym Jones. Those are the guys who prepared the actors in the movie 300 I'm sure everyone on this board has seen.

I don't think this is something you want to do every day, but maybe once or twice a week.

The prescribed workout is:

25x Pull-ups (chin over bar)
50x Dead-lifts (135lbs)
50x Push-ups
50x Box Jumps (onto a 24inch platform)
50x Floor-wipers (you hold an Olympic bar with 2 45lb plates in the bench press position, then bring your feet from the ground to your left hand and back. Repeat this again for right side. That is 1 rep)
50x Single arm Kettlebell clean and press (35-36 lbs, 25 reps each arm)
25x Pull-ups

The goal is to complete this workout without resting at all. But unless you are a Spartan you are going to have to rest for at least a few seconds while doing some of these exercises.

I am not able to complete all of this workout. I have had to cut back on the reps on a few of the exercises in the interest of actually getting through this. It is taking me about 40 minutes to get this done (with cutting back on a few). I'm hoping to be able to actually complete the whole workout in under 40 minutes in the next 4 weeks.

Here is a good link that also has a video demonstrating the proper techniques to do these exercises:
http://www.menshealth.com/fitness/muscle-building-11

So, anyone else tried this?
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa

Last edited by Nautik; 02-24-2011 at 08:40 AM.
Nautik is offline  
0
Reply With Quote
      02-23-2011, 01:19 PM   #2
HondaGoneRogue
They like my Swag...
 
HondaGoneRogue's Avatar
 
Drives: 08 AW 135i
Join Date: Aug 2008
Location: Germany

Posts: 3,567
iTrader: (4)

Garage List
2008 135i  [4.33]
I know a few that have done it, not sure how strict they were in the end though. It is very tempting though. I may give it a shot just to see where I stand and to mix things up a bit. Thanks for the post!
__________________

2008 AW 135i, Whats a mod?
HondaGoneRogue is offline  
0
Reply With Quote
      02-23-2011, 01:22 PM   #3
ragingclue
One cam is enough
 
ragingclue's Avatar
 
Drives: VF
Join Date: Oct 2008
Location: mulletville

Posts: 6,774
iTrader: (1)

I did this with a buddy of mine when we were in Qatar several years back. I tried to do it without resting, but I seriously came within a hair of passing out after the box jumps.
ragingclue is offline  
0
Reply With Quote
      02-23-2011, 01:27 PM   #4
HondaGoneRogue
They like my Swag...
 
HondaGoneRogue's Avatar
 
Drives: 08 AW 135i
Join Date: Aug 2008
Location: Germany

Posts: 3,567
iTrader: (4)

Garage List
2008 135i  [4.33]
Ahhh the "Dirty Died" lol.
__________________

2008 AW 135i, Whats a mod?
HondaGoneRogue is offline  
0
Reply With Quote
      02-23-2011, 05:01 PM   #5
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Yea, Box Jump is one of the ones I had to reduce for right now. You wouldn't think it is that bad, I mean you are just jumping onto a box. But halfway into this workout and then trying to do 50 of these is just crushing.
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa
Nautik is offline  
0
Reply With Quote
      02-23-2011, 05:02 PM   #6
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Quote:
Originally Posted by HondaGoneRogue View Post
I know a few that have done it, not sure how strict they were in the end though. It is very tempting though. I may give it a shot just to see where I stand and to mix things up a bit. Thanks for the post!
Good luck! Let us know if you can do it all and if you can, how long did it take you?
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa
Nautik is offline  
0
Reply With Quote
      02-23-2011, 08:54 PM   #7
Kingsley04
New Member
 
Kingsley04's Avatar
 
Drives: 2008 e90 328i Tiag
Join Date: Jan 2011
Location: Tallahassee, Florida

Posts: 15
iTrader: (0)

That workout sounds ridiculous man! It's like a p90x from hell...haha
Kingsley04 is offline   United_States
0
Reply With Quote
      02-23-2011, 10:17 PM   #8
TK-421
Registered Sex Offender
 
Drives: E46 M3 | 1JZ S13
Join Date: Jun 2007
Location: Tampa, FL

Posts: 4,765
iTrader: (0)

Gym Jones is one of the coolest names I've ever heard.
TK-421 is offline   United_States
0
Reply With Quote
      02-24-2011, 12:57 AM   #9
Got Euro ?
Here Comes The Boom
 
Got Euro ?'s Avatar
 
Drives: e92
Join Date: Feb 2011
Location: NNJ

Posts: 494
iTrader: (1)

DEF looks like a nice intense core training.. Will try it once i start cutting down on my weight.
__________________
▀▄▀▄▀▄// DTMPOWER //
Got Euro ? is offline   United_States
0
Reply With Quote
      02-24-2011, 01:34 AM   #10
Garduna
Brigadier General
 
Garduna's Avatar
 
Drives: 128i Sedona Red
Join Date: Oct 2008
Location: Toronto

Posts: 4,009
iTrader: (3)

Quote:
Originally Posted by Kingsley04 View Post
That workout sounds ridiculous man! It's like a p90x from hell...haha
I'd like to see Tony Horton try this workout :P
Garduna is offline   Canada
0
Reply With Quote
      02-24-2011, 09:10 AM   #11
Dre01SS
First Lieutenant
 
Dre01SS's Avatar
 
Drives: 2007 Corvette Z06
Join Date: Jun 2009
Location: Atlanta, GA

Posts: 347
iTrader: (3)

Garage List
2007 E92 335i  [0.00]
It's not as hard as it looks, and back on 02-08-2010 I did it in 22:58 Rx'd (all reps/weights as prescribed). Today, I should be able to do it in the teens without a problem.

Hardest WOD I've done - The Seven:

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post total time.
__________________
"Its only after we’ve lost everything that we’re free to do anything"
Current: 2007 Corvette Z06 (DD/HPDE)
Past: 2012 MazdaSpeed 3, 2007 BMW 335i E92 - 2001 Corvette Z06 - 2001 Camaro SS - 2007 CBR 600RR - 2003 CBR 600RR Racebike - 2001 CBR F4i

Last edited by Dre01SS; 02-24-2011 at 09:33 AM.
Dre01SS is offline   United_States
0
Reply With Quote
      02-24-2011, 10:18 AM   #12
ragingclue
One cam is enough
 
ragingclue's Avatar
 
Drives: VF
Join Date: Oct 2008
Location: mulletville

Posts: 6,774
iTrader: (1)

Quote:
Originally Posted by Dre01SS View Post
It's not as hard as it looks
Yeah it is.
ragingclue is offline  
0
Reply With Quote
      02-24-2011, 10:53 AM   #13
Dre01SS
First Lieutenant
 
Dre01SS's Avatar
 
Drives: 2007 Corvette Z06
Join Date: Jun 2009
Location: Atlanta, GA

Posts: 347
iTrader: (3)

Garage List
2007 E92 335i  [0.00]
Quote:
Originally Posted by ragingclue View Post
Yeah it is.
Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.
__________________
"Its only after we’ve lost everything that we’re free to do anything"
Current: 2007 Corvette Z06 (DD/HPDE)
Past: 2012 MazdaSpeed 3, 2007 BMW 335i E92 - 2001 Corvette Z06 - 2001 Camaro SS - 2007 CBR 600RR - 2003 CBR 600RR Racebike - 2001 CBR F4i
Dre01SS is offline   United_States
0
Reply With Quote
      02-24-2011, 11:01 AM   #14
ragingclue
One cam is enough
 
ragingclue's Avatar
 
Drives: VF
Join Date: Oct 2008
Location: mulletville

Posts: 6,774
iTrader: (1)

Quote:
Originally Posted by Dre01SS View Post
Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.
So, you're saying kipping is allowed in teh 300 workout? I was not aware. We were in the Corps at the time and were doing them as per the regs (up-pause-full extension-pause-repeat).

Anyway, regardless of kipping, that 300 workout is hard in general. Maybe not for you, but I think you're a special case. The workout beat my ass when I was in the best shape of my life, and I was in damn good shape. Same with my buddy. Now, maybe if we had done it more often we would have adjusted to it, but we only did it that once and that was enough for me.

Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?
ragingclue is offline  
0
Reply With Quote
      02-24-2011, 11:24 AM   #15
Dre01SS
First Lieutenant
 
Dre01SS's Avatar
 
Drives: 2007 Corvette Z06
Join Date: Jun 2009
Location: Atlanta, GA

Posts: 347
iTrader: (3)

Garage List
2007 E92 335i  [0.00]
Quote:
Originally Posted by ragingclue View Post
So, you're saying kipping is allowed in teh 300 workout? I was not aware. We were in the Corps at the time and were doing them as per the regs (up-pause-full extension-pause-repeat).

Anyway, regardless of kipping, that 300 workout is hard in general. Maybe not for you, but I think you're a special case. The workout beat my ass when I was in the best shape of my life, and I was in damn good shape. Same with my buddy. Now, maybe if we had done it more often we would have adjusted to it, but we only did it that once and that was enough for me.

Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?
Kipping is allowed, yes. CrossFit workouts created for time, for the most part focus on efficient movement, while others that require strict form are measured on loads (weighted pull-ups, deadlift 5RM, etc...).

Thanks for the comment, but it's still tough and I'm done at the end, but with consistent CF training, my strength/endurance gains have allowed to progress quite well. I've been CF'ng for a while, and coach at a local affiliate as well. The workout I posted, The Seven, on the other hand - is absolutely brutal!

As for the workout itself, it was a benchmark they setup for themselves - a way to measure performance between the whole group:
http://www.gymjones.com/knowledge.php?id=35
__________________
"Its only after we’ve lost everything that we’re free to do anything"
Current: 2007 Corvette Z06 (DD/HPDE)
Past: 2012 MazdaSpeed 3, 2007 BMW 335i E92 - 2001 Corvette Z06 - 2001 Camaro SS - 2007 CBR 600RR - 2003 CBR 600RR Racebike - 2001 CBR F4i
Dre01SS is offline   United_States
0
Reply With Quote
      02-24-2011, 12:13 PM   #16
jpurvis08
Colonel
 
jpurvis08's Avatar
 
Drives: 06 330i Sport, e70 X5 4.8i
Join Date: Feb 2009
Location: Dallas,Texas

Posts: 2,193
iTrader: (5)

The 300 workout is def good to do to mix up your workouts, i use it twice a week when im trying to cut down, Usually monday and friday, and still do my regular splits in between, i had to start out doing about half the reps it listed but once you go through it a few times the reps get alot easier, and always up the weight on deadlift. Good solid workout though.
__________________

2006 BMW 330i| 19" Iforged Senekas|Eibach|12000k HID Headlights|GP Thunder| Blackline||RD Angel|Custom Quad Exhaust|
jpurvis08 is offline  
0
Reply With Quote
      02-24-2011, 01:29 PM   #17
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Quote:
Originally Posted by Dre01SS View Post
Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.
Well, I think Gym Jones "was" a cross-fit gym at some point in time back in the early 2000s. I think there was a falling out though. But yea, this is definitely a functional strength workout and if you train Cross-fit pretty religiously I would imagine you could complete this in a reasonable time.

I actually would do Cross-fit myself but I just don't have the time to join a cross-fit box. I'm already training BJJ 4-5x a week. This I can work on during the other 2 days of the week.
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa
Nautik is offline  
0
Reply With Quote
      02-24-2011, 01:30 PM   #18
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Quote:
Originally Posted by jpurvis08 View Post
The 300 workout is def good to do to mix up your workouts, i use it twice a week when im trying to cut down, Usually monday and friday, and still do my regular splits in between, i had to start out doing about half the reps it listed but once you go through it a few times the reps get alot easier, and always up the weight on deadlift. Good solid workout though.
Yea I just did 300 again last night and I did do a little better. Getting closer to doing the full thing!

About how long did it take you before you could complete it with the prescribed reps?
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa
Nautik is offline  
0
Reply With Quote
      02-24-2011, 01:34 PM   #19
Nautik
Captain
 
Drives: 2009 AW M3 DCT
Join Date: May 2010
Location: NoVA

Posts: 632
iTrader: (0)

Quote:
Originally Posted by ragingclue View Post
Wasn't it just a for-fun competitive workout for the cast though? IIRC, they didn't even use it to get into shape, they just used it for bragging rights at the end? Is that correct?
According to the Gym Jones website they were not training this every day. It was just a test as a means to gauge their overall improvement in fitness (although I have no doubt just doing this workout a few times a week will definitely improve your fitness).
__________________
2009 e92 M3 - AW DCT - Apex Arc8s - Corsa
Nautik is offline  
0
Reply With Quote
      02-24-2011, 01:40 PM   #20
coh4777
Lieutenant
 
Drives: 07 BMW 335i Coupe
Join Date: Jul 2009
Location: Vegas

Posts: 529
iTrader: (0)

This is pretty hard core! Other than the 50 pushups and probably the 50 box jumps, I don't think I would be able to get through any of the other workouts on the list by themselves, much less in combination with the rest!

I think I read somewhere that at the end training, only one of the actors in 300 even attempted to do the full workout!
__________________
COH4777
2007 335i Coupe - Jet Black / Coral Red / Aluminum Trim / 6MT / Sport / Premium / CA / Navi / iPod + USB

coh4777 is offline  
0
Reply With Quote
      02-24-2011, 02:10 PM   #21
HondaGoneRogue
They like my Swag...
 
HondaGoneRogue's Avatar
 
Drives: 08 AW 135i
Join Date: Aug 2008
Location: Germany

Posts: 3,567
iTrader: (4)

Garage List
2008 135i  [4.33]
Quote:
Originally Posted by Dre01SS View Post
Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).

For the remainder of the '300' workout, the standards would be the same.
Looks like the Gym Jones rules were different for the cast and crew of the movie: (these are the standards of the gym, not just for the "300" test)

Quote:
Pull-ups: elbows must pass behind centerline of the body, if this happens the entire head rises above the bar, active shoulder position at bottom (as opposed to full dead hang)

Push-ups: chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move

Squats: thighs must be parallel to floor (at minimum) in the bottom position, full extension at the top of the movement

Lunges: trailing knee must "kiss" the ground but may not support any weight

Push-Press and Thruster: arms must lock out overhead, hips displace horizontally to the rear to initiate recovery of the weight, Thruster includes all attributes of a proper squat

Kettlebell or Dumbell Swing: weight must be raised higher than the head (arms about 45 degrees)

Box Jump: once established on the box the athlete must stand up completely, whether jumping for reps or max height taking steps to gain momentum is not permitted

Ball Slam: full extension at the top with hips forward, ball must actually be slammed (imagine that), catching it on the bounce is better style, rounded back not permitted during recovery

Burpees: includes a proper push-up, explosive finish (jump), overhead clap, and feet remain together throughout movement to ensure maximum hip displacement

Wall Ball: full squat required, ball must hit target

Dips: upper arm must be parallel to the floor (at minimum) in the bottom position, arms lock out in full extension at the top
__________________

2008 AW 135i, Whats a mod?
HondaGoneRogue is offline  
0
Reply With Quote
      02-24-2011, 02:18 PM   #22
Dre01SS
First Lieutenant
 
Dre01SS's Avatar
 
Drives: 2007 Corvette Z06
Join Date: Jun 2009
Location: Atlanta, GA

Posts: 347
iTrader: (3)

Garage List
2007 E92 335i  [0.00]
Quote:
Originally Posted by Nautik View Post
Well, I think Gym Jones "was" a cross-fit gym at some point in time back in the early 2000s. I think there was a falling out though. But yea, this is definitely a functional strength workout and if you train Cross-fit pretty religiously I would imagine you could complete this in a reasonable time.

I actually would do Cross-fit myself but I just don't have the time to join a cross-fit box. I'm already training BJJ 4-5x a week. This I can work on during the other 2 days of the week.
You are correct - there was a falling out years ago, but as far as I know, that's all water under the bridge now.

A friend of mine and coach/owner of a CF box is big into BJJ - He splits his time between running the gym and training and it seems both methods compliment each other.

A lot of people think CrossFit is just HIIT but there's a whole lot more depth than that. We do train for intensity, but support it with olympic, gymnastic, strength and conditioning as well.
__________________
"Its only after we’ve lost everything that we’re free to do anything"
Current: 2007 Corvette Z06 (DD/HPDE)
Past: 2012 MazdaSpeed 3, 2007 BMW 335i E92 - 2001 Corvette Z06 - 2001 Camaro SS - 2007 CBR 600RR - 2003 CBR 600RR Racebike - 2001 CBR F4i
Dre01SS is offline   United_States
0
Reply With Quote
Post Reply

Bookmarks

Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -5. The time now is 07:29 AM.




m3post
Powered by vBulletin® Version 3.7.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
1Addicts.com, BIMMERPOST.com, E90Post.com, F30Post.com, M3Post.com, ZPost.com, 5Post.com, 6Post.com, 7Post.com, XBimmers.com logo and trademark are properties of BIMMERPOST