The 300 Workout

[Mr.T]

The 300 Workout

The workout gets its name from the total number of repetitions. But those 300 reps weren't done daily. The 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It's daunting, and includes these weight-training moves:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
There's no rest between movements and the score is based on total time.

[Mr.HotStuff]

SEEMS TOUGH no wonder every one of them were bolloxed at the end of every scene :)

you didn't happen to get their food diet sheet too ?? need to get the last few cms off my belly

[supraman_2]

You gonna walk around in a diaper and a cape now?

[RAZORMAID]

what exactly is the "floor wiper"? Is it something like picking a barbell up from the ground and in one fluid movement doing a military press or something??

[Mr.HotStuff]

You gonna walk around in a diaper and a cape now?


already do - and just like them it is in a small room with a fake screen behind me :)


what exactly is the "floor wiper"? Is it something like picking a barbell up from the ground and in one fluid movement doing a military press or something??
I think that is the clean and jerk

sounds a lot like wax on wax off but with big weights :)

cant actually picture an exercise to go with the thoughts in my head

[BigDaddy_GFS]

OK. My doc said my cholesterol was a tad high. If I do these exercises, let my hair grow long and put on a red cape, will that help?

[BassMan]

I'm afraid genetics will keep you from the spartan world.
Lol

[Mr.T]

what exactly is the "floor wiper"? Is it something like picking a barbell up from the ground and in one fluid movement doing a military press or something??

Floor Wiper

Purpose: Develop the oblique and abdominal muscles

Starting Positions:
1. Lie flat on the floor with your legs together and straight out.
2. Place your arms at your sides with your palms down.

Procedure:
1. Reach your right hand down your side trying to touch your knee. Your left shoulder should raise slightly.
2. Hold for a second, then return to starting position.
3. Repeat on the other side.

Key Points:
1. Maintain your torso in contact with the floor, this is your source of resistance.

http://www.newtrier.k12.il.us/athletics/sports_medicine/images/New%20Folder%20(2)/FloorwiperR.jpghttp://www.newtrier.k12.il.us/athletics/sports_medicine/images/New%20Folder%20(2)/Floorwipermid.jpg http://www.newtrier.k12.il.us/athletics/sports_medicine/images/New%20Folder%20(2)/FloorwipperL.jpg

Wipers
Purpose: Develop the oblique and hip flexor muscles

Starting Position:
1. Lie on your back on a bench with your hips at the edge.
2. Grasp the bench or an immovable object (power rack) above your shoulders.
3. Extend your legs upward towards the ceiling, knees unlocked.

Procedure:
1. Lower your legs to the one side, using your full range of motion.
2. Hold for a second then return to the starting position.
3. Repeat on the other side.

Key Points:
1. Keep your legs straight throughout the exercise.
2. Keep the movements smooth and fluid, don't move too quickly and create excessive momentum.

Variations:
1. Perform exercise with a small weight or medicine ball between your knees or ankles.

http://www.newtrier.k12.il.us/athletics/sports_medicine/images/New%20Folder%20(2)/WiperLDSCF0063.jpg http://www.newtrier.k12.il.us/athletics/sports_medicine/images/New%20Folder%20(2)/WiperR.jpg

[Mr.HotStuff]

fuck - you would have to do that for about 6 months just to notice the 1st set of serratus muscles - guess I wont be in the sequel - oh neither will any of the original cast :p

tnx T for clearing that up

[Mr.T]

50 "floor wipers" (a core and shoulders exercise at 135 pounds)
i'm still trying to figure out where in the hell the shoulders come into play w/ 135 pounds. i think that part is wrong in the description.

[Mr.HotStuff]

cant see that myself - I figured using shoulders would involve - like karate kid wax on wax off movement - only lying down because even in the position shown if you can hold a plate 45 lbs on your chest - but that will work sides and Stomach - but never shoulders and no way you can hold 3 plates of 45 and work like shown

[RAZORMAID]

I was way off with floor wipers, thanks for the lesson...looks like fun....:p

[D'Artagnan]

sounds like a nice little program.
did they just have to make it 300, talk about obsessive.

and i bet the cast from the number 23, did 23 push ups before each scene.

[Mr.HotStuff]

glad I was not in the series the 4400 :p

[Ms.T]

All I will say is that their hard work deffffff paid off and I'd take any one of them :013:

[supraman_2]

T you'd better get to work. :p