Here’s a challenging Kettlebell 300 workout for you. If you’re not familiar with what a 300 workout routine is, it was made popular movie, 300. It’s a challenge workout consisting of a variety of exercises in which you complete 300 total reps in a race against the clock. You can check out the original here ==>> Spartan 300 Workout
All you need for this workout routine is three kettlebells of varying weights. Yes, you can do this workout with dumbbells, if that’s what you have available.
We’ll be doing five different exercises. The sets will consist of 3 reps with the heaviest kettlebell, 5 with the next heaviest and 7 reps with the lightest.
The exercises are as follows:
- Kettlebell Press
- Kettlebell Squat (Kettlebell in rack position)
- Kettlebell Snatch
- Kettlebell Reverse Lunge (KB in rack position)
- Kettlebell Swing (or One Arm High Pull)
You start with your weaker arm and the heaviest kettlebell. Go down the list, performing the exercises in order, each for 3 reps. You then go back to the first exercise and run through them with your dominant arm.
You then go to the next kettlebell and do the same thing for 5 reps. Once those are completed grab the lightest kettlebell and perform the routine for 7 reps. That’s 150 reps total so you know what that means. Go through the entire routine one more time.
You can stop and rest whenever you need to. Track your time and the next time you perform the routine try and beat your time. If you ever make it through the routine with minimal rest where you feel you can’t beat that time, move up to heavier kettlebells (or dumbbells).
On the press you may find you need to do a push press instead of a regular strict press, at least with the heaviest kettlebell.
If you want even more of a cardio workout from this kettlebell 300 workout and want to REALLY feel the burn, just go through the cycle once with lighter kettlebells and go for 6, 10 and 14 reps. That will get you 300 reps the first time through the exercises.
In this video I take you through the sequence once using 3 reps per exercise.
Give this kettlebell 300 workout a try and leave a comment below!
Good luck!
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{ 7 comments… read them below or add one }
Wow! Saw this yesterday and since it was workout day I gave it a try. I own three kettlebells but not the right one’s as they turned out to be a little heavy for me for this workout. Most of my presses were push presses. I completed it in 29:45. I can definitely improve that time.
Thanks!
Hi, something wrong with the maths, here.
Unless I am reading it wrong 3+5+7=15×5=75.
You need to do the routine four times to achieve 300 reps.
sorry.
Hey Peter! Thanks for the comment. But it does equal 300. If you read it again closely the math is 3 reps for 5 exercises with the kettlebell in one hand (15 reps) then the other hand (15 reps) equals 30 total reps for the 3 rep circuit. Then it’s 5 reps for 5 exercises with the kettlebell in one hand (25 reps) then the other hand (25 reps) equals 50 total reps for the 5 rep circuit (equals 30 + 50 = 80). Then it’s 7 reps for 5 exercises with the kettlebell in one hand (35 reps) then the other hand (35 reps) equals 70 total reps for the 7 rep circuit so now we have 30 total reps (3 rep circuit) then 50 total reps (5 rep circuit) then 70 total reps (7 rep circuit).
So we have 30 reps + 50 reps +70 reps = 150 reps for one time through. Do it a second time for 300 total reps.
Gregg
(3×5)+(5×5)+(7×5) = per arm, 1 round
(15) + (25) + (35) = per arm, 1 round
75 = per arm, 1 round
2 arms = 150 reps per round
two rounds (as rx’d) = 300 reps
That was a much shorter way of saying it, yes. LOL!
Gregg
Hey Gregg! Just wanted to update you and let you know I hit this routine again yesterday and nailed 25:12! Thanks!
Hey Joe! Awesome work! That’s a big drop from your previous time. Keep it up!
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