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    Spartan Workouts

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    brucemartin3
    The document outlines three Spartan workout routines of varying intensity levels: MiniSpartan, Spartan, and Spartan+. Each workout includes instructions for warmups, main exercises, and cooldown stretches. The Spartan+ workout is the most challenging, involving sprints, hill walks, and a declining ladder of exercises to be completed as fast as possible.

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    © All Rights Reserved
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    Spartan Workouts

    Uploaded by

    brucemartin3
    2K views14 pages
    The document outlines three Spartan workout routines of varying intensity levels: MiniSpartan, Spartan, and Spartan+. Each workout includes instructions for warmups, main exercises, and cooldown stretches. The Spartan+ workout is the most challenging, involving sprints, hill walks, and a declining ladder of exercises to be completed as fast as possible.

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    Fitness

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    The document outlines three Spartan workout routines of varying intensity levels: MiniSpartan, Spartan, and Spartan+. Each workout includes instructions for warmups, main exercises, and cooldown stretches. The Spartan+ workout is the most challenging, involving sprints, hill walks, and a declining ladder of exercises to be completed as fast as possible.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    2K views14 pages

    Spartan Workouts

    Uploaded by

    brucemartin3
    The document outlines three Spartan workout routines of varying intensity levels: MiniSpartan, Spartan, and Spartan+. Each workout includes instructions for warmups, main exercises, and cooldown stretches. The Spartan+ workout is the most challenging, involving sprints, hill walks, and a declining ladder of exercises to be completed as fast as possible.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 14

    Week

    Week 3

    Week 3
    Wk 1

    Wk 2

    Wk 1.1

    Wk 1.2

    Wk 2
    Wk 1

    Wk 32
    SPARTAN WORKOUT
    MiniSpartan Workout
    Warmup
    10 air squats and 5 burpees (3 rounds)

    Workout
    100 wallballs for time: 6 kg (13 lb.) for men, 4 kg (9 lb.) for women

    Cooldown
    10–15-minute brisk walk

    Spartan Workout
    Warmup
    10 air squats and 5 burpees (5 rounds)

    Workout
    250 wallballs for time: 9 kg (20 lb.) for men, 6 kg (13 lb.) for women)

    Cooldown
    Stand straight, touch your toes, and then reach for the sky (10 times)
    Stretching for 10 minutes
    Spartan Workout

    Warmup
    5-minute jog at 7–9 kph (4–5.5 mph) on the treadmill

    400 m run followed by 3 rounds of:


    • 20 air squats
    • 15 sit-ups
    • 10 pushups

    Workout
    Sprint, as fast as you can, for 30 seconds, with a 1-minute rest between
    sprints. Zero incline, 10 rounds.
    Follow this with a 20-minute brisk walk uphill. Set the treadmill to 6
    kph (4 mph) on a challenging incline for the walk.

    Declining ladder: 24-21-18-15-12-9-6-3 for time (i.e., as fast as you can)


    In the first set, you will do 24 reps. In the second set, you will do 21
    reps, and then 18 in the third, and so on until in the last set, you will do 3
    reps of each of these:
    • Kettlebell swings (24 kg / 53 lb. for guys, 16 kg / 35 lb. for ladies)
    • Box jumps (32ʺ for guys, 24ʺ for ladies)
    • Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
    Finisher: After you finish the ladder, you need to complete the following:
    • 24 goblet squats with the kettlebell
    • 24 box-over burpees (a burpee and then you climb over the box)
    • 400 m run (as fast as you can)

    Cooldown
    Walk back down the hill or set the treadmill to 4.5 kph (3 mph) for 10
    minutes.

    • Cry for a minute (if required)


    • Walk or light jog for 3 minutes or 400 m
    • 10 minutes of stretching
    Motivation Is Bullshit
    Oct. 26 Oct. 29 11-Mar

    Done Done Done

    Done Done Done

    Done Done Done


    Done Done Done
    Week

    Wk 1

    Wk 2

    Wk 1.1

    Wk 1.2

    Wk 2

    Wk 1

    Wk 2
    Wk 1

    Wk 2
    Wk 1.1

    Wk 1.2

    Wk 2

    Wk 1

    Wk 32
    SPARTAN WORKOUT
    MiniSpartan Workout
    Warmup
    5-minute walk at 4 kph (2.5 mph) on the treadmill

    400 m jog followed by 2 rounds of:


    • 10 air squats
    • 10 sit-ups
    • 5 pushups (on your knees if you prefer)

    Spartan Workout
    Run for a minute; walk for a minute. Run at 8–12 kph (5–7.5 mph) for one
    minute. Then go back down to 4 kph (2.5 mph) for one minute. Ten rounds
    for a total of 20 minutes.

    Follow this with a 10-minute uphill walk. You can walk up a real hill or
    set the treadmill to 4 kph (2.5 mph) on an incline of 5–8 degrees.

    Declining ladder: 18-15-12-9-6-3


    In the first set, you will do 18 reps. In the second set, you will do 15
    reps, and then 12 in the third, and so on until in the last set, you will do 3
    reps of each of these:
    • kettlebell swings: 12–16 kg (26.5 – 35 lb.) for guys, 8 kg (18 lb.) for ladies
    • Step-ups (24ʺ box or use an exercise step, alternating feet)
    • Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
    Finisher: After you finish the ladder, you need to complete the following:
    • 20 kettlebell deadlifts
    • 12 burpees (with a jump, clap your hands above your head each time)

    Cooldown
    Walk back down the hill or set the treadmill to 3–4 kph (2–2.5 mph) for 10
    minutes on zero incline.

    • Walk or light jog for 3 minutes or 400 m


    • 10 minutes of stretching

    did not do
    completed
    Spartan Workout

    Warmup
    5-minute jog at 7–9 kph (4–5.5 mph) on the treadmill

    400 m run followed by 3 rounds of:


    • 20 air squats
    • 15 sit-ups
    • 10 pushups
    Workout
    Sprint, as fast as you can, for 30 seconds, with a 1-minute rest between
    sprints. Zero incline, 10 rounds.
    Follow this with a 20-minute brisk walk uphill. Set the treadmill to 6
    kph (4 mph) on a challenging incline for the walk.

    Declining ladder: 24-21-18-15-12-9-6-3 for time (i.e., as fast as you can)


    In the first set, you will do 24 reps. In the second set, you will do 21
    reps, and then 18 in the third, and so on until in the last set, you will do 3
    reps of each of these:
    • Kettlebell swings (24 kg / 53 lb. for guys, 16 kg / 35 lb. for ladies)
    • Box jumps (32ʺ for guys, 24ʺ for ladies)
    • Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
    Finisher: After you finish the ladder, you need to complete the following:
    • 24 goblet squats with the kettlebell
    • 24 box-over burpees (a burpee and then you climb over the box)
    • 400 m run (as fast as you can)

    Cooldown
    Walk back down the hill or set the treadmill to 4.5 kph (3 mph) for 10
    minutes.

    • Cry for a minute (if required)


    • Walk or light jog for 3 minutes or 400 m
    • 10 minutes of stretching
    Oct. 19 Oct. 22 Oct. 24
    Don't Be
    You Can Do More
    Fat; Be
    than You Know
    Fit
    Week 1 Week 2

    Skip Rope

    Done Done

    Done Done Done

    Done Done Done

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