SPARTA 300 Kettlebell Workout

by Marianne  - July 24, 2010

Hi everyone,

After the Spartacus Workout I have been asked about doing a version of the “300 Workout”. I would love to actually train to do the original 300 workout, but you would be waiting a long time for the video LOL. All the same, I may surprise you one day 😉

Anyway I thought that I would do a Kettlebell version. Back in February I did a 500 Rep Kettlebell Workout which was a killer at the time. This 300 workout was, I think, on the same level of difficulty. However I don’t think I could have done it back then.

So basically after night duty on Friday morning I came home in a really good mood. I think it was connected to the fact it was actually SUNNY here and the heat just makes me happy and full of energy. So I stayed up to enjoy the day. I then devised and filmed this workout. Sorry I am so far away, but my dear cameraman was at work and I didn’t want to risk losing the sunshine LOL

The reason I am only posting today is because I then spent the day out with my mum and we went to walk dogs and see cats in the local animal shelter (I love animals). I saw this beauty of a dog, called Domino, a 5 year old greyhound, who was just unwanted. He was so sleek and graceful, gorgeous face and so soft. I would love to take him home, only we simply don’t have enough room 🙁 It makes me so sad to see all the hope in their faces. Even more sad is the dogs and cats who have been there for years, and they are just not “cute” enough for people to want. These animals don’t even bother coming to greet you anymore, they know there’s no point … I just want to cry now, so much for my sunshine mood LOL

The Breakdown

Now back to business. I set my Gymboss Interval Timer to stopwatch mode and timed myself completing one round of the following exercises:

  1. Kettlebell Snatches x 50 reps (25 each side) (I used 16 kg)
  2. Double Kettlebell Deadlifts x 50 reps (I used 2 x 16kg)
  3. Body weight Push Ups x 50 reps
  4. Kettlebell Thrusters x 50 reps (25 each side) (Used 16kg for first 10 reps, then used 12kg)
  5. Two-handed KB Swings (16kg)
  6. Kettlebell Clean and Press x 50 reps (25 each side) (did as many as possible with 16kg, then dropped to 12kg for the rest)

I completed this workout in 24 minutes and 15 seconds.  What a killer workout. Push Ups, thrusters and presses were the most difficult.  I really need to do push ups for volume. I only ever do them for short bursts, or do close push ups on medicine ball.  If I was to do I push up challenge, I would probably reach failure at 25 reps, so need to work on these.

Overall I think I did well. Although not all my snatches are perfect, I am so amazed I did them all with 16kg!! AND 10 thrusters in a row! I can see my strength has increased – because I managed this in a fasted state AND after nightduty. Or maybe it was the pressure to do a good workout kept me going, I don’t know, but I’m happy did it.

I just hope you guys enjoy it as much 🙂



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  1. I really like what you guys are usually up too.
    This type of clever work and coverage! Keep up the very good works guys
    I’ve added you guys to my blogroll.

  2. Did this again but with my 16kg yesterday and I nearly died! 🙂

    Took me just about 28 mins as I forgot to set the timer. Not sure if I cheated a bit but I broke down the last few exercises a bit like thrusters and clean and press, so like say 15 left then 15 right, then 10 left then 10 right to complete all the reps.

    I see you just put up a new 500 rep workout, think I am going to save it until the weekend.


    1. Nice job, think it’s ok to break it up like that. If your form on one side is suffering because you’re tired, then why not give it a break. You’re still working, just the other side in between so the heart rate is still being elevated.

      Hope you like the new 500 rep workout 🙂


  3. Just did this in 25 minutes and 5 seconds, my shoulders are killing!!!!!!!!!!!!!

    It was really good, although i did need a few small rests off and on. Only change I had to make was single leg dead lifts as I only have the one KB.

    I am going to do the 500 rep workout in a couple of weeks before I get my next KB.


  4. Marianne, I did this workout today and it was tough. I forgot to time myself so I don’t know how long it took me. I used a couple of different weights for each exercise. This is what I used:
    Kettlebell Snatches: 15lb (I am still nervous to go any heavier on these)
    Single Kettlebell Deadlifts 12kg (I only have single kettlebells)
    Body Weight Push Ups (next time I will do the chest press suggestion)
    Kettlebell Thrusters 8kg
    Two-handed KB Swings 12kg
    Kettlebell Clean and Press 8kg for 17 each side then switched to 15lb
    Great workout!

    1. Wendy, glad you enjoyed it. It’s good you perservered and just dropped the weight down. As you can tell from the video, I could only do like 2 (just about) clean and presses on my left with a 16kg. Had to admit defeat and go with a lighter weight. But it’s fine to do that because you have so many reps to do 🙂

  5. Did this in 24mins,was very hard and a good challenge.Thanks for the workouts they are inspirational and motivating.Keep up the good work and keep them coming.
    PS.Shoulders still ache 2 days later…..good stuff.

  6. This isn’t specific to this workout (though I did it and it kicked my butt), but it got me thinking about training to failure. I really admire your workouts and use them as a guide pretty much exclusively and I was just wondering what your take on training to failure is. It seems like there isn’t anything consistent (some say train to failure on every set, others train to failure for the last set…). Thanks for all of your work!

    1. Hi Kim, Thanks for the great question. I think, unless you’re tired (so more prone to injury), it is good to train to failure. Or at maybe 2 of your sets. It all depends on what else you plan to do as well. For interval workouts I try to reach failure by pushing myself really hard at the start, until you just can’t do any more. In some exercises I don’t go to failure incase I injure myself. Mostly snatches (except in this workout, but my technique did suffer near the last 5 reps), an exercise that involves a lot of technique I would avoid failure, but go close to it.

      I hope I make sense 🙂

  7. Hey to increase your volume of press-ups maybe you could use ‘Pavel’s ladder’ approach that I use for pull-ups? Except maybe instead of using the

    1,2 etc format you could go up in stages of 5, so like


    and so on and so forth,

    might try that myself actually,


    1. Thanks Steve, might actually use the pull up one too, can only do 3 chin ups 🙁 But I have been slacking off a bit. Hate doing pull ups, they hurt my wrists and forearms.


  8. Wow Marianne, looks like a killer workout!

    I know what you mean about the sad faces. A couple of weeks ago I was walking past our pet store and the local animal shelter was there with some puppies and some cats. I wanted to take all of the puppies home but I could not. I already have two cats and they would not be happy with me if I brought home another animal.

    1. Hi Wendy, it is always sad to see animals without the care and attention they all deserve. I know the volunteers are great at what they do, but it’s no substitute for the life the animals could have. 🙁

  9. i am reading over this workout again, and this is one i’m sure i won’t be able to complete, 50 pushup at a time, are next to impossible for me, especially after doing all the KB reps, and the clean and press for the last exercise, thats killer, i think i will stick with my 8pound weight for most of this, maybe the 15 on some of it.

    1. Tempest, you could replace the push ups with maybe a KB Lying chest press. If you have 2 KBs the same weight do 50 reps. If you only have KBs of different weights, choose the heaviest and do 25 reps each side. Or you could pick a different exercise of your choice.

  10. I went to our local shelter this week as well Im still haunted by the desperate looks that each dog gives as you peek in the cage they occupy. I already have a rescue dog, I wish I could afford to take another The only hope we have is to pray that anyone looking for a pet chooses to give the shelter a chance I can’t understand paying hundreds of dollars for a dog, whhen so many shelter dogs sit waiting for someone to love them.

    1. I agree Izz, I would never buy a dog, I think if I ever get a dog, it will be from the shelter. I just love that greyhound, he’s a big softy! So well manored too 🙂

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