The 300 Workout: Get a Ripped Spartan Body | Onnit Academy
300 Workout #1: Zombie Apocalypse 300 Workout
1. Barbell Deadlift and Curl – 50 reps
2. Knee to Chest High Planks – 40 reps (20 reps per side)
3. Bulgarian Split Squats – 30 reps (15 per side)
4. Chin Ups – 30 reps
5. Abs Spring Ups – 50 reps
6. Barbell Chest Press – 50 Reps
7. Burpees – 50 Reps300 Workout #2: Med Ball 300 Workout
Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement.
Exercise List
1. Med Ball Reverse Lunges – 50 (25 per side)
2. Med Ball Side to Side Plyo Push ups – 25 Reps
3. Med Ball Russian twists – 25 Reps
4. Med Ball Jump Squats – 50 Reps
5. Med Ball Climbers – 50 Reps
6. Med Ball RDL – 50 reps–(25 per leg)
7. Med ball Burpees – 50 Reps
300 Workout #3: Bodyweight 300 Workout
Perform each exercise for the prescribed reps as fast as you can.
Exercise List
1. Abs – In and Outs – 25 reps
2. Jump Squats – 50 reps
3. Pike Push Ups – 25 reps
4. Kick Ups – 50 Reps
5. Burpees – 50 reps
6. Clapping Push Ups – 50 reps
7. Mountain Climbers – 50 reps
300 Workout #4: Dumbbell 300 Workout
Perform each exercise with little to no rest in between. Make sure to time how long it takes you to Get It Done so you can beat your time later!
Exercise List
1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB Jumping Lunges – 40 (20 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Jump Squats – 40 reps
9. DB Swings – 50 reps
300 Workout #5: 300 Ab Workout
Exercise List
1. Prisoner Squats (BW Squats) – 50
2. Close Grip Push Ups (Push Ups) – 50
3. V-Ups (Flutter Kicks) – 50
4. Rotational Burpees (Burpee – No jump) – 50
5. Jumping Lunges (Forward Lunge) – 50
6. Plank Builds (Plank Body Raise) – 50
300 Workout #6: Spartan 300 “Bulletproof” Weighted Vest Workout
Use a weighted Vest that is challenging.
Exercise List
1. KB Snatches – 50 reps (25/side)
2. Kick Outs – 40 (20 per side)
3. Medicine Ball Slams – 40
4. One Arm Kettlebell Swings – 25 (per side)
5. Renegade Row Push Ups 40 – 20 (per side)
6. KB Thrusters – 40
7. Burpees – 40
300 Workout #7: Burpee 300 Workout
Exercises
1. Burpee Thrusters (no Jump) – 50 reps
2. Burpee Jumping Lunges – 50 reps
3. Spiderman Burpees – 50 reps
4. Side-to-Side Plyo Burpees – 50 reps
5. Pull Up Burpees – 50 reps
6. Mountain Climber Burpees (4 Mountain Climbers and Jump) – 50 reps
300 Workout #8: Barbell 300 Workout
300 Workout Barbell Edition. Great challenge workout to help build muscle, strength endurance and mental toughness.
Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to time how long it takes you to Get It Done!
Exercise List
1. Floor Chest Press – 40 reps
2. Jump Squats – 30 reps
3. Cleans – 30 reps
4. Floor Windshield Wipers – 50 reps ( 25 per side)
5. Bent Over Rows – 30 reps
6. Push Press – 40 reps
7. Power Barbell Sprawls with Curl – 40 reps
8. Deadlift – 40 reps
300 Workout #9: Brutal Beatdown MMA 300 Workout
Exercise List
1. Sprawls – 100 reps (Full body explosive movement, cardio and functional)
2. Rotational Mountain Climbers – 300 Reps (Core Strength, Rotational Power, Shoulder Stability)
3. Jumping Lunges – 100 Reps (Lower Body Plyometric movement, Explosiveness, Lactate Threshold)
300 Workout #10: Combat 300 Workout Challenge
Advanced Version (VIDEO)
1. Single Kettlebell Swings – 20 per arm
2. Pull Ups/Chin Ups – 20 reps
3. Ninja Tuck Jumps – 20 reps
4. Tornado Push Ups – 20 per side
5. Alternating Single Leg Power V-Ups – 20 reps (Left and Right = 1 rep)
6. Dumbbell Reverse Lunge to Plyo Jumps – 10 per side
7. KB Clean and Press – 10 per side
8. Mountain Mules – 40 reps
9. Pistol Squat or One-legged Squats – 10 per side
10. Power Plank – 20 reps
11. One Legged Burpees – 40 reps
Intermediate Version:
1. 2 Arm Kettlebell Swings – 40 reps
2. Chin Ups/Inverted Rows 20 – 20 reps
3. Jumping Squats – 20 reps
4. Push Ups – 40 reps
5. Abs Bicycle Crunches – 20 reps
6. DB Lunges – 10 per side
7. DB Clean and press – 10 per side
8. Mountain Climbers – 40 reps (Left & Right = 1 rep)
9. Assisted One Legged Squats – 20 reps
10. Plank Builds – 20 reps
11. Burpees – 40 reps