Get ripped like the lads from 300: Rise of an Empire with JOE’s epic workout
While a lot of us will head along to the latest cinematic epic 300: Rise of an Empire for a great night of craic, most of us will spend the few hours wishing we were the type of shape that the lads in the movie are in. Well wish no more, JOE has the answer! Unsurprisingly, it’s a lot of working out and eating right, but what to do in the workout is key.
JOE headed along to visit our mates at Raw Condition Gyms in Dublin where Anthony Lynch ran us through some of the incredibly tough training that the cast of 300: Rise of an Empire did to get in shape for the movie.
Metabolic conditioning is the key when it comes to this workout, a term that is thrown around a lot these days. A real ‘metcon’ session should mix aerobic and anaerobic forms of exercise and while these workouts are seriously tough, they are designed to help you burn calories for longer.
The particular workout that Anthony runs us through in this first part of our 300 series is the circuit that the actors would have done as their ‘initiation’, towards the end of their training. If you want to jump in at the deep end, you can do the full run through as Anthony shows, but remember that the key should be to get through your reps. Start with lighter weights, or with less reps (10 on each exercise, moving up to 20, and so on) until you think you’re ready for 50, depending on your level of fitness.
The full circuit is as follows:
25 pull ups
50 deadlifts (20kg on each side of the bar)
50 press ups
50 box jumps
50 floor wipers
25 kettle bell at 16kg clean and press on each arm – 50 total
25 pull ups
Keep an eye out for the next installment of the series where we’ll have another workout routine based on the training for 300 as well as a few tips on nutrition. You can stay up to date with all the goings on with the lads at Raw Condition Gym on their website or check out their Facebook page and their Twitter too.
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