By Mark Twight · Gym Jones · Advanced · 3× / week · Ongoing · Full gym
Hard metabolic circuit
The single brutal circuit used to condition the cast of "300" — 300 total reps straight through, for time. A benchmark test of strength-endurance, not a daily plan: use it as a finisher or a monthly gut-check.
| Pull-up | 25 |
| Deadlift @ 60kg | 50 |
| Push-up | 50 |
| Box Jump (24") | 50 |
| Floor Wiper | 50 |
| Clean & Press (KB) | 25 |
| Pull-up | 25 |
Source: Mark Twight · Gym Jones — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run The 300 Workout and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.