10 minute Row @ Easy Pace
Six-Way BB Complex:
6x Deadlift +
6x Bent-over Row (back parallel to floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets.
Increase weight on bar with each series, i.e. 75#-85#-95#-105#
"12 Minutes of Hell":
5x DL @ 225# +
10x Push Press @ 75#
Max rounds in 12 minutes
5-10 minute Intermission
6x (30sec Work/30sec Rest) Row or SkiErg. Max Meters in each 30sec work period.
Notes:Six Way, "12 Minutes Of Hell", Etc:
A workout from our 300: Rise Of An Empire™ training program
We have released our 300: Rise Of An Empire™ training programs. There are two of them. The first program is based on what the cast and stunt crew of the film did to prepare for their respective roles. The program is three months in length. We have just uploaded month one to the site and month two will be uploaded in a few weeks. The second program is exactly what Andrew Pleavin did to prepare for the role of Daxos in the film. That program is 5 weeks in length. Both of these programs are available to Full Members and may be found in the 'Training' section of the website.
In addition to the programs we have also uploaded some knowledge articles to the site. These talk about the training involved and give a deeper insight to the process. There is also a gallery of behind the scenes training pictures. These may all be found in the 'Knowledge' section.