WORKOUT (MODIFIED FOR THE NORMAL MAN)

This workout is similar to the 300 workout except it is for the normal person. TRY not rest between
exercises. IF YOU HAVE TO, THEN REST. DO NOT HURT YOURSELF!
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows


300 WORKOUT
This workout is called the 300 Workout. At the end of their 3-4 months of working out, the actors were
challenged to complete this workout. The workout is to be performed in series with no rest
between each exercise.
a) Pullups - 25 reps
b) Deadlifts with 135lbs 50 reps
c) Pushups 50 reps
d) 24-inch Box jumps 50 reps
e) Floor wipers 50 reps (basically benchpressing 135 pounds, but holding the weight in the air while
you swing your legs up and down, while not touching the floor. The ultimate Ab workout.)
f) Single-arm Clean-and-Press with 36lbs Kettlebell 50 reps
g) Pullups 25 reps


Original: (300 total reps)
- 25 Pullups
- 50 Barbell Deadlift with 135 lbs (60kg)
- 50 Pushups
- 50 24-inch Box Jumps
- 50 Floor Wipers
- 50 Single-Arm Clean-and-Press with 36 lbs (16kg) Kettlebell
- 25 Pullups 25 reps
Intermediate:
- 25 Pullups
- 50 Dumbbell Deadlift
- 50 Pushups
- 50 Body-Weight Squat Jumps
- 50 V-Ups
- 50 Dumbbell Push Press
- 25 Pullups
Beginner:
- 15 body-weight rows
- 25 body-weight squats
- 15 push-ups
- 50 jumping jacks
- 20 mountain climbers
- 10 close grip push-ups
- 15 body-weight rows