300: Rise of an Empire Workout

The film “#300” put #gym jones and the whole idea of Crossfit training on the map. Gym Jones looks to whip a new batch of actors into shape in the latest sequel, “300, Rise of an Empire”.

Taking place before, during and after the events of the original “300”,  the movie centers on Greek general Themistocles as he attempts to unite all of Greece against the Persian invasion.

Building the body of a hero

Both the original and the new cast of “#300: rise of an empire” worked with Mark #twight, the founder of Gym Jones. Gym Jones is an exclusive invite-only gym that trains elite athletes and special forces out of a small facility in Salt Lake City, Utah.

Twight is known for putting actors and stuntmen though extremely intense, constantly changing workouts. As he puts it; “The training emphasized athleticism by combining compound movements, lifting and throwing. Primitive tools–medicine balls, kettlebells and rings–were used instead of machines.”

“Gym Jones is not a cozy place. There are no televisions, no machines, no comfortable spot to sit . Effort and pain may not be avoided. Physical and psychological breakdowns occur.”

The 300 Routine

Probably the closest to the #300 workout routine we can do without trying to get an invite to Gym Jones is Crossfit Football. Crossfit football is a modified Crossfit program geared towards more strength and size. It combines high intensity movements with a comprehensive strength and speed program.

A 300: Rise of an Empire workout could look like this:

Dynamic warm up complex

Kettlebell Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Goblet Squat Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg

100x Back Squat
Keep bar on back throughout the whole set
If bar is set dropped the penalty is 1 minute All Out on stationary bike

Kettlebell Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Kettlebell Push Press Ladder
10x each @ 2x12kg, 2x16kg, 2x20kg, 2x24kg

Cool down

Dynamic warm up complex

Complete 5 rounds:
5 Snatch Pulls
5 Power Snatches
5 Snatch Push Press

50 Push Ups
50 Box Jumps using 24″ box
20 Turkish Get-Ups

Cool down

Dynamic warm up complex

3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat

3x20m Lunge
3x20m Overhead Barbell Lunge
2x Dead Stop Back Squat @ 80% of Max

2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)

Kettle Swings to failure with 50 lb. kettlebell
Farmer Hold, 60-65% of body weight

6×10 Bench Press @ 225 lb.
4×12 Military Push Press @ 125lb
2×25 Dumbell Arnold Press
2×25 Hammer Curls

“Jonestown Sprint:” 45 secs of each exercise below. 2 sets.
Ring Dip
Dumbell Overhead Hold
Kettlebell Swings
Dead Hang Pull Ups
Ball Slam
Wall Sits


Complete as many rounds of the following as possible in 20 minutes.

Push-up progression, 4 reps
Behind the neck Pull-ups, 4 reps
Push-up progression -2, max reps
Chin-ups, max reps

Rest 30 seconds between each exercise.

The “300”
The “300” is an optional test that the actors and crew used to evaluate their form and fitness after several months on the program. It is meant to be a crucible to test their strength and will.

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24″ box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

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