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300 Gets an Overhaul Part 2

August 13, 2014

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Ever since the release of the movie, many and more have once again become infatuated with the idea of looking like a Spartan.

However, unlike the original 300, trainer Mark Twight had to train up a whole new army for the sequel.

Given the sheer amount of Spartans that are in the sequel, there wasn’t enough time for individual 1 on 1 time with the actors. So Twight had to develop a plan that focused on the group.

This is what makes a Spartan

In part 1, we listed the Spartans group training plan that involved them lifting as many reps as they could within certain periods of time.

For this segment, we focus on the “burner” workout Mark created for smaller groups of training Spartans. In this workout, the actors were encouraged to leave it all in the gym and truly lift to failure. It was this workout that separated a lot of boys and men, so if you go for it, make sure that things like “can’t” and “try” never enter your mind. Just do it and give it your all.

  • Rowing Machine
    500 meters as fast as possible
  • Goblet Squat
    4 sets of maximum reps in 60 seconds, with 24kg, 20kg, 16kg, and 12kg. Rest 60 seconds between sets.
  • Kettlebell Swing
    4 sets of maximum reps in 60 seconds, with 24kg, 20kg, 16kg, and 12kg. Rest 60 seconds between sets.
  • Overhead Barbell Hold
    1 set to failure with 95 pounds or applicable heavy weight.
  • Front Leaning Rest on Rings
    1 set to failure

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