300 Team Bootcamp Variation

The original ‘300’ workout that spread across the world like fire after the release of the 300 movie was a challenge issued to only the fittest and strongest of the 300 cast. It involved just 6 different exercises with a total of 50 reps each.

This variation has little to do with the original workout but never-the-less provides a fun challenging workout for all levels of clients.

Goals: Team Building/Challenge

Duration: 1 hour

Equipment needed: Mats

Warm Up

Light jog that leads clients into running in a small circle. Follow up with some mobility work:

• Spider crawl with reach
• Walking hamstring
• Walking side lunge
• Isreali pushups

Conditioning

Split teams into groups of 6 clients each. Each team is to complete 300 reps of each activity. eg. a team of 6 will require an average of 50 reps each, however the faster clients may do more to make the team faster.

Demonstrate and teach three exercises at a time. Once each group has finished 300 reps on each exercise, move onto the next three exercises.

1. Pushups
2. Squat Jumps
3. Knees up Crunches
4. Sideline 1A Pushups (each side)
5. Squats
6. Plank with twist (each side)
7. Bench Dips
8. Forward Lunges
9. Stir the pot
10. Partner  Low5 Pushups

Cooldown

Perform a few extra low intensity abdominal and weakpoint exercises. Stretch.

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Image: johnxfire

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.