James Madison University 300 Workout WOW!!
JMU Strength & Conditioning, 300 version 3 workout from Greg Werner on Vimeo.
Awesome 300 workout from JMU.. We give it 2 thumbs up as the best 300 workout..
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Crazy workout man…how can he handle that? i’d say he’d need atleast 2 days rest after all that
good work though!
Did it all in 45 mins the first time it was intense…
If you like things along these lines .. Try out Dr Javoreks complexes http://www.istvanjavorek.com/
He has a few samples on his site…. Wild crazy and real hard.. I about to start a complex with my hockey playing son to change up the routines
There was just an interesting article about him in the latest Men’s Health.. If your an athlete check it out.. I have no connection to him
Cheers
Damn dude, that is intense stuff… Me and my friend are trying to reach the status of being able to complete this 300 workout
How often should this workout be done a week? MWF? And should lifting still be done or just do this and take off of lifting? Right now I lift 4 days a week hitting each muscle group. I want to tone up for summer, but not sure if I should just do this and how often. Thanks in advance.
how often should this workout be done? and should cardio be mixed in?
Sick workout, just completed it yesterday in about 40 mins. the guy in this video is in unbelievable shape
I’m in good condition and completed it in 27 minutes. Still can’t completed it without taking a few rest breaks.
hi
this workout is very nice and interesting. i already train like this.
try this one
50 barbell squat with 135 pounds
25 wide-grip pull-up
25 decline push-ups with push-ups bar (feet on bench)
25 dumbbell clean and press with 25 pounds
25 romanian deadlift with 135 pounds
25 push-ups to press with 20 pounds dumbbell
25 seated cable row with 110 pounds
25 wide-grip pull-up
25 body weight parallele bar dips
25 crunchs
25 russian twist with 25 pounds dumbbell
my time record : 300 reps in 16 minutes and 32 seconds
i am so excited to try this video, but i have question
some movements like bent over and shrug, and push-up to pull-up….
one rep of bent over and one rep of shrug count for 1 rep or 2 rep ?
thanks
Very nice Olivier..
Those reps count as 1 rep
Good Luck
thanks mr. Cunningham for the speed with which you replied.
for all the people who are interested in that kind of training, i did it twice a week (monday and friday) i did one or two cardio workout (HIIT) high intensity interval training and one upper body workout by week on wednesday
flat Db chest press, seated row, clean and press, biceps curl, chin-up and dips in superset)
for the gain, i lost body fat, i gain a lot in my capacity of recovery, i am more effective in working with fatigue, and i am better to delay muscle fatigue, which is very important for sport and competition. i think it is a part of great conditioning preparation for your next sport season, whatever the sport is (martial art, football, soccer, ice-hockey)
however, i lost in strength, but i am probably sure to get it back very soon.
if you have question, olivier.j.b@hotmail.com
I thought i was reasonably fit until i did this 47 mins in all today I feel like ive been kicked to bits defo doing it again though!!!!!!
Wow, that workout is lethal. I finished it in 58 mins, wanted to quit / throw up multiple times.
Can’t wait to do it again to bring down my time!
dude is a beast. did you find this more effective as a benchmark or as a training tool?
Would you recomend the 300 style workout twice a week with one day of a different, maybe a little heavier type of lifting?
i would recomend the 300 style workout twice a week. the routine show in this video is a good one, but i find there is not enought legs work on it.
however, you could do it if you want on monday (exemple), and take a day off (tuesday) after. on wednesday, you could do a lower body workout such as squat, leg press, deadlift, lunges and calf raises.
on thursday, you can take a day off, or, if you feel in shape, you can do a abs and core workout for 40-45 minutes.
on friday, you can do an other 300 workout. you could do the same one as monday and change the routine the next week. if you are in good shape, you could even do and other workout on saturday (upper boddy) with heavier weight.
bench press, military press, pull-ups, bent over row, dips and push-ups.
you take an other day off on sunday to get back in shape for monday with your knew 300 spartan routine.
this is just an exemple.
if you do my own routine, you got a better leg work (50 reps for squat and 25 reps for romanian deadlift) for a total of 75 reps for legs on a 300 reps workout, almost 25 %.
if you do my routine, you could do an upper body for your next workout, with heavier weight. so you could do my own routine on monday, do a HIIT workout (cardio)on tuesday, upper body on wednesday, off on thursday, 300 spartan workout on friday, abs and core on saturday and off on sunday.
with that kind of workout, and the good nutrition (70% of results), you will build muscle, but not as fast as an hypertrophy workout, but your muscle tonus will be better. however, you will get in a better shape, lost body fat, best recovey capacity, better to delay muscle fatigue and you will maintain your strength with your heavier weight.
if you want some suggestion for workout of all kind, ask your question.
hope to help you
Does anyone know if its 50x DB snatch on each arm or if it’s 50 together?
thanks
Just did the workout again… was able to bring my time down from 58 minutes to 54 minutes! Its still brutal though
What would be a good time for a first timer with this sort of training? Just saw the video and am going to the gym right now. Thanks in advance.
30′s are two dumbbells 15 each?
40′s are two dumbbells 20 each?
Anyone? Thankx
Steve
30′s are 2 30 lb dumbells
Olivier,
The reason for you losing strength is because you are doing this type of workout twice a week, plus the additional workouts. There is no way that you can gain strength doing that type of workout that often. I am not flaming you but you should not recommend to others to do this workout twice a week. This workout is a benchmark not a routine.
There are many hardcore people that do this 300 workout and others similar to the workout that you posted. However, they do it maybe every other month or once every three months. The remainder of the time they do HIIT type of workouts without that many sets.
For example, the so called ‘hardcore’ that I am referring to do this:
Day 1:
6 rounds for time:
5 Power Cleans @ 185lbs
10 knees to elbows
15 25lb DBall Slams
Day 2:
Front Squat 12 x 2 on the minute @ 80% of 1RM (keep speed of bar fast)
Rest 5 – 10 min
3 Rounds of
20 pull ups, 30 push ups, 40 sit ups, 50 squats
Day 3:
Press: 5, 5, 3, 3
Power Snatch: 3, 3, 2, 1, 1, 1
rest 10 min
5 rounds of
1 min as many double unders as possible
6 muscle ups
Day 4: Rest
The reason I posted this sample workout is to reference what the so called ‘hardcore’ people that I mentioned do. They change up their workout constantly to keep it interesting while keeping it intense. Then they use workouts like the 300 to compare against their last time they did it after 3 months of working out.
Again, I am not flaming you. I just dont want to see any beginner/intermediate give up on weight training because they believe they are expected to do this workout so often.
Out of respect for this website, I do not want to post the websites of the hardcore people that I mentioned. However, one can find them by Googling “300 workout”.
Hi Joe
I understand what you are trying to say. i respect it.
However, i understand that, this kind of 300 spartan workout (the one of the video) is more a benchmark they could do once a mouth to see their progression.
my 300 spartan workout is more a routine, not a benchmark. it is a conditioning workout that people and athlete could do once or twice a week. It is very beneficial for martial arts athlete who dosnt need a lot of muscle mass like football player.
I understand your point of vue, when you dont want to see beginner and intermediate giving up on training because they try a routine like this. but, you must understand i could not stop my self to post a routine, because, some begginer would read and maybe try this. you must agree, there is a lot of advanced lifter who read that blog too, and they always want new workout routine and new kind of workout to challenge them self.
Plus, i beleive very much, that people are able to do much more that they think, they just dont know until they try.
training is all about that, it’s about surpass our limit, discover who we are and what we are. we are stronger then we think, so, i dont know why you fear for others, they are stronger than you think, and they can do everything with will and determination.
Ps : i do realy like your “hardcore” workout routine you posted. i would like to try it soon.
thanks for your commentary, it is constructive
Joe or Olivier.. Or others with passion
How about putting together a workout of your own.. You can include pics / video links.. Whatever you like.. I like what you guys have to say.. Talk about whatever you like
Zap it over to me at webmaster@thebodygenesis.com .. And if we like it you can be a regular contributor with your own login..
Franco just got married in Venezuela .. And I’m stuck on an IT project in Singapore.. Hence the slow update of our e-book etc.. But we will finish it up.. At the moment I’m gearing up to loose about 5% bodyfat.. Something hard to do in this hot and steamy weather..
Cheers
Anthony
workout looks good, how has everyone been doing the single arm snatch? have you been doing 25reps each arm or 50 each arm? and also with the bentover row into the shrug ,is both together classed as a rep and te same with the pull up/press up.just dont want to do any more than i have to do.
Just do 25 each arm for 50 total.
Both movements together are 1 rep.
this is some crazy stuff man, i like it, the intensity is always there, low rest periods, i have a feeling it would be quite effective…haha, i think its awesome, but i am too much of a wimp to try it…lol
How many days a week do you do the 300 workout? And when do you change up routine to avoid hitting a plateau.
Good lord! My arms, chest and shoulders hurt just watching this!
Has anyone seen the the show Spartacus? They have a similar workout that I find effective and exhausting. For 12 years I’ve been bulking up and trying to become a prototypical “muscle head” (Goldberg or Dwayne Johnson type) Now I’m a firefighter and I want to lean down and change my body. By doing so I’m doing workouts with higher intensity, more reps per workout, and less rest during the workout. So diet aside…I’ve been doing the Spartacus workout one day followed by HIIT cardio. Then I’ll do the 300 workout followed by a pullup pushup burnout. On the third day I’ll do Core excersises, abs and an emphasis on stretching. Then rest the 4th day and repeat. I’ve seen a few people ask this already on this forum and I’ll ask it again on their behalf. DOES ANYONE KNOW IF DOING THE 300 WORKOUT TWICE A WEEK IS TOO MUCH? I’m tired of the 12 10 8 6 rep range and 1 minute rest periods. I’m bored and need to shock my body.
how often should i do this workout in a week?