So I'm finally getting to the point where I can actually finish the 300 workout (just barely, haha) but I haven't timed myself since it takes me well over 50 minutes and wipes me out pretty good for the next day, although because I haven't put myself on the pressure of the clock I may be taking a lot more "rest" time than I actually need.

Anyone else got this workout as one of their goals? I think I'd like to get to the point where I can finish this thing up in under 25 minutes, which is pretty reasonable in my opinion. I think the "record" for all 300 reps from the movie cast was like ~18:30, so how are you folks measuring up to that?

For the uninitiated, the 300 workout is (in order, with no scheduled rest beyond what is necessary to finish the repititions):
25 pullups
50 deadlifts (135lbs)
50 pushups
50 24-inch box jumps
50 floor wipers (f'in BRUTAL)
50 one-arm clean and press with a 36lb kettle bell
25 pullups

I think Jericho and I were rolling in around 20 or 21 minutes. I agree, the floor wipers are toughest, but probably only from a muscular exhaustion standpoint. The box jumps had me close to the vomit comet, probably because I am a bigger guy who doesn't do much cardio anymore.

I think I broke the floor wipers into 4 sets of 12-13 with a brief rest.

We both stopped doing the 300 a couple months back because I felt like it was hindering powerlifting progress. It really is a fantastic way to spend 20 minutes. Between 300, dumbbell bear, and 10->1 man makers, you can really brutalize yourself.

Oh, and congrats of 3 sets of 8 @ 315 man, that's good stuff.

I got to try this some day!! Looks gruelling!!

Good shit guys!!

Yeah, the box jumps are pretty tough on me in terms of exhaustion but what's killing my time the most is pullups, I can hit maybe 8 in my first set... I weigh quite a bit more than I used to in high school when I could do pull ups all day haha.

Honestly, I'm not sure how much further I want to push the powerlifting stuff; my goals right now are to squat two times my body weight, keep my bench above 225 on the straight bar, then everything else is more about performance than power (5 minute mile, 21 minute 5k, dunk again, etc.) so something like the 300 workout could reasonably fit into that. Let's see if I can beat Hollywood's best! Haha

those mile/5k times are disproportional, by the way. if you can run a 5 minute mile, you can do a 19 minute 5k, at least, i bet.

I think maybe he was talking about the erg?

what's the erg? he says '5 minute mile, 21 minute 5k.' the few people i know running 5 minute miles are posting 17, 18 minute 5k's.

It's more about the endurance, I've never been a distance runner but I've been in the 5 minute mile range for a single mile before (ages ago) so that's why the goals are set that way. Ultimately I'd love to be in the 17-18 minute range on a 5k but I set my goals in baby steps.

I'm running ~6:20 mile right now and about a 27 minute 5k, so my times are already pretty disproportionate! As it is, my 6:20 mile wipes me out so it'd be a struggle to hold a 10 minute mile pace for another 2. It's all about pacing and your goals though; I'm more of a sprinter from sports and training and that's how I prefer to run. In fact as soon as it's nice I'm going to run an unofficial interval 5k (me and a stopwatch) just to see what the time looks like.

Running is an interesting beast: i know plenty of people who can run a 21-25 minute 5k but struggle to run a 7 minute single mile and I know plenty of people who can run a 6 minute mile who don't even think they could finish a 5k. I know one guy who runs the 40 in about 4.8 and he runs a 7 minute mile. It's all about how you train yourself and, while I haven't been training for a long time, my body has been conditioned as a sprinter.

Yes, it can be a beast. However, it's nothing compared to the 300 workout. Running is like a T-Rex, and the 300 workout is like King Kong.