If you have seen the film 300 then chances are you will have heard of the 300 workouts. There are many to be found on the Internet but the original one used to get the actors and stuntmen into incredible shape used exercises such as pull-ups, clean and presses and box jumps. The entire workout added up to the magic total of 300 reps. As well as being put through this workout the cast were put through 6-12 weeks of hardcore training using kit such as kettlebells and medicine balls.

Now here I bring you the Results Conditioning 300 workout, a tough barbell session that can help you towards the physique of a Spartan soldier. The workout uses large compound barbell exercises completed in circuit fashion, which will help you to improve your muscular endurance, burn body fat and help bring out the muscle definition.  Below are the 2 ways of performing this workout, either as a basic 3 round circuit or as the Results Conditioning 300 challenge.

3 Round circuit: For this you will perform the 10 exercises back to back with little rest in between each one. You complete 10 reps of each exercise and at the end of the circuit you rest for 1-2 minutes before repeating.

300 Challenge: Same as above but this time the aim is to complete the 3 rounds as quickly as possible.

The aim is to use the same weight for each exercise, as it is more of an endurance workout. Start light first and focus on good technique. Once all 3 sets can be completed comfortably then increase the weight on your bar.

300 workout:

Clean and press

Hang clean

Squat

Bent over row (overhand grip)

Bent over row (underhand grip)

Barbell press up

Rollouts

Suitcase deadlift (right hand)

Suitcase deadlift (left hand)

Burpee to deadlift

Make sure to warm up thoroughly before the workout or challenge and cool down at the end.