Ange’s Spartan 300 Challenge: Week 4 Mini Milestone

AKA Exactly what your PT means when they say they have a “surprise” for you at training:

This Is Sparta!!


Caution people – be very careful what comments you make on facebook…  it may very well come back to bite you just when you had totally forgotten about the conversation you had! Especially once your PT becomes one of your facebook friends!

Back on 30 May my PT, Mason, uploaded some photos to facebook of the Spartan 300 Night he had participated in. I made a few smart a*se comments (see pic below). Mason suggested it could be a future workout for me… I thought he was joking. (I should have listened the the comment made by fellow 12WBT, Sharon, who knows a lot more about training than I do)

Fast forward to yesterday and I receive a message confirming our PT session for today with Mason saying he had a surprise for me. *GULP*

I knew based on what Mish considers a ‘surprise’ in 12WBT (fitness tests!) that I was in for something full on.  The Spartan 300 workout Mason & I joked about (or so I thought!) had not entered my mind.

I arrived there today a bit nervous & very sore from my recent training sessions. Mason says here you go and pulls out a print out with the title “Ange’s Spartan 300 Challenge”  *BIG GULP*

Mason said that he had been thinking about ways I could challenge myself now that I am doing Mish’s 12WBT Lean & Strong program where the focus is no longer on weight loss.  Mason explained the background to the Spartan 300 Challlenges – apparently it’s this thing that lots of people do, all the trainers at Zenergy do it regularly as their ‘fitness test’ (NO Mish, leave the 12WBT fitness test as is please!!).  So this Spartan 300 Challenge is based on the story that to prepare for the movie 300 the actors did this workout to get all buff & Spartan-like.  I have not seen the movie… I recall hearing something about the story of the Battle of Thermopylae in the past but really, I was flying blind. My eyes were darting down the print out and my brain was going OH MY FREAKIN’ GOD NO.   I have seen that snippet of the movie 300 where a very buff chap yells “THIS IS SPARTA” – I like that bit! So I just decided to focus on that and getting it over as quickly as possible. Dread was definitely the emotion I was feeling.

But, there was no time to think, Mason got me stuck into it before I could hesitate.

6 different exercises, each set at a level to test me out given my current fitness & strength levels.  50 repetitions of each exercise for a total of 300 (hence the name!).  The rule was I could not move on to the next exercise until I completed all the reps of the current exercise.  Here’s what I did:

25 smith pull-ups

50 deadlifts at 40kg

50 smith push-ups

50 single arm cleans at 10kg

50 box jumps

50 butterfly sit ups at 5kg

25 smith pull ups

I completed it in 25m59s. OMFG was I pumped!

I have never trained that hard before – and I loved it!! I could not believe it took me less than 30 mins. I had never done a single arm clean before, so that was a steep learning curve to boot!

As I loved it so much we have set this as a regular challenge, working towards an EPIC challenge down the track!

David tells me he has a copy of the movie so guess what I am going to watch after I get some work done today!? :)

THIS IS SPARTA – no ‘apparently’ about it!  What on earth am I doing!!??

13 thoughts on “Ange’s Spartan 300 Challenge: Week 4 Mini Milestone

  1. Laura Adams June 16, 2011 at 4:06 pm Reply

    WOW! Not that there was any doubt before, but you can do anything! I don’t even know what any of those exercises are! I want to ask my PT if she knows about it but I’m scared it’ll give her an idea and make me do it too ha ha

    Great work Ange!


    • bellaxthree June 21, 2011 at 11:03 am Reply

      Thanks Gorgeous girl!! Definitely ask your PT about Spartan challenges – I am sure she will know all about them. You can print out this page and ask her to put you through a similar workout :) I am just loving watching your transformation Laura, you have changed so much already! xxx


  2. Sharon June 16, 2011 at 5:04 pm Reply

    way to go Ange! You found out what you were in for, nailed it, and lived to tell the tale!!! And I bet you felt an amazing sense of achievement and want to go back for more!!!! Now just take a little reminisce down memory lane to think what your reaction would have been last year? You are amazing!


    • bellaxthree June 21, 2011 at 11:04 am Reply

      Thanks Sharon!! It was amazing! But I will becareful about what I joke about on facebook now… we have Andrew, Mason and Victor all facebooking…. they could dream up all kinds of ‘surprises’ for us huh?? xxx


  3. Mel June 20, 2011 at 7:43 pm Reply

    Nice work! Soo….what IS a box jump? And a smith pull up and smith push-up, for that matter?


    • bellaxthree June 21, 2011 at 11:05 am Reply

      Thanks Mel! I will have to get some pics taken next time….. :) xx


  4. [...] to surprise us with a challenge. I had already had one surprise from Mason earlier in the week: Ange’s Spartan 300 Challenge, so I was very curious about what the Mt Coot-tha session would [...]


  5. [...] learnt what PT-speak for a ‘surprise’ is – my first Spartan 300 Challenge!  Mason had come up with a Week 4 Mini Milestone for me as a [...]


  6. Jasperbear June 22, 2011 at 9:09 pm Reply

    Sounds like an awesome workout Ange. Gonna have to give it a go myself and challenge some of the guys at my course too


  7. janeblogsnow June 23, 2011 at 7:12 pm Reply

    awesome work ange!! spartan is a tough workout, but it is over before you know it (even if it is one of the hardest 30mins ever!!). Also ask your trainer about ‘filthy fifty’ and ‘fight gone bad’ – 2 more cross fit hardcore workouts (and quite a bit quicker than spartan 300). Awesome thing bout crossfit is you burn huge cals in not too much time, rather than slogging it out in the gym for ages – and you feel like you really achieved something huge after!

    Next challenge, do it again in 4 weeks and better your time ;)

    keep up the good work girlie! xx


  8. [...] weeks ago, on 16 June I completed my first Spartan 300 Challenge. Something my PT, Mason, ‘surprised’ me with.  It was a terrific challenge and despite it [...]


  9. [...] Week 4 of this round I did my first Spartan 300 Challenge as a Mini Milestone and repeated it with hugely increased difficulty and in a faster time in Week 8 again as a Mini [...]


  10. [...] round I was introduced to the Spartan 300 challenges by my PT and I thoroughly enjoyed them. This round I have picked some new challenges to attempt, [...]


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