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300 Gets an Overhaul – For the Ladies

August 15, 2014

In the original film, Zach Snyder focused on the 300 Spartans that went to war with their king, Leonidas.

Although there were female roles within the original, none of them were ever in battle nor had a real fight-scene (unless you count the Queen stabbing that traitor guy, but we don’t).

In the sequel, Snyder cast Eva Green in the role of Artemisia, the Persian-allied Queen of Caria. In the film, Artemisia is a badass warrior-woman who kills people with swords, knives, bows and arrows, and a scarf to boot.

However, Eva never had a background in physical sports, playing only a little tennis, and so it fell to legend Mark Twight to bring her along.

The Routine

Since Eva Green couldn’t really be described as physical, Twight had to start her off slow. However, as the weeks went on, the intensity picked up, leading to the wicked warrior-woman Artemisia.

  • Rowing Machine:
    5 minutes at easy pace
  • Rowing Machine:
    5 minutes sprinting for 10 seconds, recovering for 50 seconds
  • Wall Squat:
    2 sets of 5 reps
  • Bodyweight Squat:
    3 sets of 13 reps
  • Bodyweight Lunge:
    3 sets of 20 meters
  • Single-Arm Sots Press:
    10 reps per arm with 10-pound dumbbell, 5 reps with 15-lb. dumbbell, 5 reps with 20-lb. dumbbell


Perform 6 reps of each movement nonstop (36 reps per round). Do two rounds with two 10-pound dumbbells and two rounds with two 15-pound dumbbells.

  • Deadlift:
    4 sets of 6 reps
  • Bent-Over Row:
    4 sets of 6 reps
  • High Row:
    4 sets of 6 reps
  • Hang Clean:
    4 sets of 6 reps
  • Front Squat Push Press:
    4 sets of 6 reps
  • Renegade Row:
    4 sets of 6 reps with each arm
  • Kettlebell Swing:
    Perform 3 rounds of 5, 10, 15, and 20 reps with a 12 kg kettlebell, resting 30 sec. between sets and 3-4 minutes between rounds
  • Mountain Climber:
    4 sets of max reps in 30 sec. (hands on floor, feet suspended in rings), rest for 30 sec.
  • Front Leaning Rest on Rings:
    4 sets holding for 30 seconds, resting for 30 seconds

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