Basic Rules:
1)Complete all those exercises in order and reps written in the shortest time.
2)Total reps =300
From:http://www.gymjones.com/knowledge.php?id=35
3)THIS IS SPARTAN!!!!!!


25x Pull-up

50x Deadlift @ 135

50x Push-up

50x Box Jump @ 24” box

50x Floor Wiper @ 135# (one-count)

50x KB Clean and Press @ 36# (KB must touch floor between reps)

25x Pull-up

300 reps total

Exercise Description:
Pull Up



Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.

Deadlift

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.






Box Jump

















Personal Tip:
Do not try to rush through this exersice.Do it as steady as possible.Keep your body stable when your leg hit the bench.Then repeat

















Floor Wiper
Cant get a good picture demo.Check here

KB Clean and Press















Go here for a video instruction


Ref:
http://www.bodybuilding.com/fun/likness29.htm
http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=115
http://content.scholastic.com/browse/article.jsp?id=3747642
http://www.gymjones.com/knowledge.php?id=35
http://www.moviecritic.com.au/the-300-spartan-fitness-routine-from-gym-jones/
http://www.shapefit.com/spartan-300-workouts.html
http://www.associatedcontent.com/article/187722/300_the_spartan_workout_pg2.html?cat=51
http://ezinearticles.com/?In-Depth-Look-at-the-Spartan-300-Workout&id=1546039
For Some Good KB Workout Description Go Here