Complete as many rounds in 20 minutes of:

5 Ring Dips
10 Overhead Walking Lunges (20Kg)
15 Sledgehammer Swings

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Then: How many Spartans can you do in 5 minutes?

Concerning 300 – It’s amazing how many people watch a movie like 300 and come up with reasons why the Spartans looked so ripped, even if they themselves are involved in exercise. These two articles from (“300 Opinions” and “The So Called 300 Workout“) give a good insight into how they reached that level of physical superiority. In short, the worked hard with an intelligent protocol, and watched their diet.