Welcome back to our #WODoftheWEEK posts! Tony, Sasha & Nolan just got back from leading an epic Greece tour (shout out to all of you - you know who you are) and on the trip, we were lucky enough to workout at CrossFit Piraeus, a Reebok-branded box on our way to Santorini.
The workout was BRUTAL, but when you see just how cool this box is, you'll undoubtedly understand. The coaches were awesome, the box was epic, and of course we did a "300" inspired workout.
When doing this workout, think about how every rep is a life, honoring each of the 300 hand chosen Spartan Warriors who led a coalition of Greeks against the massive army of Persia at the Hot Gates of Thermopylae. Knowing full well what fate awaited them, it was not death they feared but Spartan law. Never retreat, no surrender.
When asked to surrender their weapons, King Leonidas responded, “Come and take them.”
Did we mention we also went to Thermopylae on this trip, too? You better not miss the next Greece trip, that's for sure.
Anyway, the whole experience was so awesome, we had to fit this workout into our #WODoftheWEEK programming. Let's dive in.
Strength: Work to a heavy load for the day
1 Power Clean
1 Front Squat
1 Hang Squat Clean
Metcon: Partner "300"
20 min. time cap
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24”/20”)
50 KB Clean & Jerks (35#/26#)
50 Floor Wipers
25 Pull Ups
Instead of doing pull ups, substitute them for ring rows but make them challenging for yourself. Prop your feet on a box, make the rings lower - work for the reps!
For the floor wipers, you can scale down by holding an empty barbell or simply lower the weight. Continue with that hollow position and do the reps as normal. If holding the barbell out is just not happening, you can substitute these altogether with V-Ups. If you’re going sans bar, double the amount to feel that burn!
RECAP: This EMOM above is a spicy one. With a power clean, front squat and hang squat clean every minute on the minute (EMOM) your grip is going to fade fast.
Better take it slow and start with weights you know you can do for 6-7 sets then push it into high gear and go for a PR on the triplet. Get some rest afterward, cause the partner workout is also no joke here.
The '300' workout has been around since the movie came out, and although there are hundreds of renditions, the idea is that 300 reps are to be counted during the workout. And yes, while Gerard Butler and his co-stars on the movie set itself went through some incredible transformations, CGI and computer editing also helped a lot. Remember, abs are made in the kitchen, baby!
The strategy for the partner '300' workout should be to earn your rest. That is to say, dive into this at 95-100% and split the rep count evenly between you and your partner. 25 pull-ups can be split, as well as the 50 deadlifts, push-ups, box jumps, KB clean & jerks. The floor wipers is where it can get complicated (watch the video down below for those) and of course, the last 25 pull-ups before you get going.
20-minutes should be just about enough time for this, and again, shout out to CrossFit Piraeus for having us in for this very special workout.
Have a thought or already tackled this workout? Comment at the bottom of this post!
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