trailer4Some of you may be excited that this weekend the sequel to 300 is out in theaters.  300 is one of my favorite movies of all time.  It actually was the catalyst behind me totally rethinking my fitness routine that was pretty much the same for the prior 20 years.

It got me into circuit training, bodyweight movements, and working through what I used to consider acceptable discomfort levels when exercising.  The 300 workout that supposedly some of the actors in the movie would do for time became a staple of my workout routine.  This page describes the routine, this page is my log of my workouts when I was doing the routine.  I was really into it. The workout was the first time I noticed a big physical transformation from a fitness routine.

Today I decided to pay tribute to 300, doing one of the more brutal movements, floor wipers.  A floor wiper, at least when used in the 300 workout, consists of laying on the floor while holding a 135 pound barbell overhead in top bench press position with your legs straight and flat on the floor.  You then raise your feet up to touch the 45 pound plate on the left side, bring your feet back to the center on the floor and then back up to touch the weight plate on the right side before returning your feet to the floor.  That is ONE rep.  Yes they are not fun.

Good form for this movement would include keeping your legs as straight as possible during the lifting portions of the movement.  Because of my dimensions, my form isn’t very good with these, I need to bend my knees a bit, increasingly so as fatigue sets in.

To get to the 50 reps required as part of the 300 workout I had to break my sets into 25, 10, 5, 5, .  My abs were screaming by the end of it and my legs shook as I tried to get my feet to touch the plate the last few reps.  I am sure I will be feeling it all weekend.

Today’s Workout

5 minutes cardio/stretching

With minimal rest in between 30 dips – 15 pull ups – 30 push ups

50 floor wipers with 135 pounds

Ab wheel knee roll outs, nose to ground – 10 reps x 2 sets