Stew’s Favorites: Spartan 300

When the Spartan 300 workout came out after a very popular movie with nothing but ripped-up actors playing the Spartan warriors, many people started doing this type of 300 total-rep workout spread over six exercises of 50 reps each. Here is just a sample of many combinations that are fun to add running to the max repetition circuit or complete the 50 reps, then rotate to the next exercise.

Spartan 300 run/PT

• Quarter-mile run at goal timed run pace (all runs)
• Push press 50 (barbell 50% body weight)
• Quarter-mile run
• Kettlebell swings 50
• Quarter-mile run
• Pull-ups 50
• Quarter-mile run
• Overhead weighted walking lunges 50/​leg (hold 25- to 40-pound dumbbell)
• Quarter-mile run
• TRX atomic push-ups 50 or weight-vest push-ups/bench press 135 pounds
• Plank pose two minutes

You either can keep completing the reps for each exercise until you get 50 total, then run, or -- if you want to run more -- you can do a max rep set, then run a quarter-mile. Optional: Cooldown cardio for 30 minutes of swim, bike or elliptical, easy.

Weight cycle Spartan 300

Here is another way to build a Spartan 300 but with a weighted version of exercises in five categories to get a full-body workout:

Here are the movements of the body that, when arranged like this, ensures a full body and balanced workout:

Push -- Pick bigger movements like bench press or military press/some push press, too.

Pull -- Do weighted pull-ups, pulldowns, heavy rows.

Leg -- Exercises with moderate weight like squats, lunges, leg press.

Full -- These are more dynamic movements like the deadlift, power clean, hang clean and thrusters, but easier versions, too, like the MJDB — multi-​​joint dumbbell exercise. (Take out the triceps extensions if the weight is too heavy).

Abs/core -- Mix in plank poses per cycle as well as weighted ab exercises.

Each of the above sections require a total of 60 reps. Arrange in any manner you wish, but focus on a weight where you will get no more than 10-15 reps per set. So you will wind up doing 5-6 sets of the push, pull, leg, full, abs options. You can mix and match options if you wish as well.

Now if that is not enough for you, try another Build Your Own Spartan with a calisthenics version mixed with running or swimming.

Swim 200 meters or run a half-mile

Every 60 reps, do the run or swim until you have completed 300 reps.

Push = push-ups or dips

Pull = pull-ups

Leg = squats or lunges

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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