AthLEAN-X “300” Spartan Body Workout
Summary
Jeff Cavalier presents the AthLEAN-X version of the “300 workout,” a full-body circuit featuring 6 unique exercises performed for a combined 150 reps per round. The circuit is completed twice with no rest between exercises, totaling 300 consecutive reps. The workout emphasizes core engagement, unique movement patterns, and progressive overload through unconventional exercise variations.
Key Points
- No rest between exercises — the goal is to complete all 300 reps continuously and as fast as possible while maintaining good form
- The workout consists of two full rounds of a 6-exercise circuit, each round totaling 150 reps
- Several exercises are AthLEAN-X originals, designed to challenge muscles in ways they haven’t been before
- Muscle activation and core engagement are emphasized throughout every movement in the circuit
- The workout is intended as a variation tool to break training plateaus rather than a standalone program
- Incorporating different techniques and movement patterns is presented as essential for building new muscle
Exercise Details
1. Cross Elbow Push-Ups (X Cross Push-Ups)
- Target muscles: Chest, triceps, core (functions as an assisted one-arm push-up)
- Form cues: Start in a standard push-up position; lower down onto one forearm, effectively performing an assisted single-arm push-up each rep
- Reps: 20 (each side contact counts as one rep)
2. X Cross Knee Planks
- Target muscles: Core, stabilizers
- Form cues: Stabilize the core throughout; each cross-knee movement counts as one rep
- Reps: 20 total
3. Knee-Up Pull-Ups
- Target muscles: Lats, biceps, core
- Form cues: Engage the core and drive the knees up during each pull-up rep; maintain controlled movement
- Reps: 15
4. Plate Press Squats
- Target muscles: Quads, glutes, shoulders, core
- Form cues: Hold a weight plate in front of the body; stabilize the core, squat straight down; be cautious of the plate on the descent to avoid contact with the face
- Common mistakes to avoid: Losing core stability; allowing the plate to drift and make contact on the way down
- Reps: 20
5. Land Mines (Landmine Press)
- Target muscles: Shoulders, core, legs
- Form cues: Load a bar and place one end in a corner; use a wide stance; 10 reps per side
- Reps: 20 total (10 each side)
6. X Swings (Kettlebell/Dumbbell Swings)
- Target muscles: Posterior chain, glutes, core
- Form cues: Swing the weight in an “X” pattern, alternating sides; drop it down and drive up explosively
- Reps: 20
7. Med Ball Rushing Twist with Press
- Target muscles: Obliques, core, chest/shoulders
- Form cues: Perform a rotational twist to each side followed by a press; each side press counts as one rep
- Reps: 20 (side press, side press pattern)