Have you heard of the Spartan 300 Challenge? I'm going to try it out. The fastest anyone in the movie did it in was 18 minutes. This is my goal for the year for this challenge. I'll be starting the challenge in a couple of weeks. I may have to replace the box jump exercise, though, for something else (for the time being) because I need to go to the doctors for an ankle injury.
Below are the three levels you should train at before attempting the challenge. Do each workout three times a week. When you feel comfortable with the workout, advance to the next level. If you wish to join me on this challenge, post your development and improvements in the comments field. Ok. Here we go!
LEVEL 1: The Barbarian Horde Workout
Do three times a week. Do circuit two times, resting one minute between each exercise.
(1) Pull-ups, 5-reps
rest 1 min
(2) Deadlifts with 135 lbs., 10 reps
rest 1 min
(3) Pushups, 10 reps
rest 1 min
(4) Box Jumps (24 inches), 10 reps
rest 1 min
(5) Floor Wipers (135 lbs barbell), 10 reps
rest 1 min
(6) Single-Arm kettlebell (35 lbs) clean and press, 10 reps (each arm)
rest 1 min
(7) Pull-ups, 5 reps
rest 1 min
Repeat circuit exercises 1-7
LEVEL 2: The Greek Hoplite Workout
Do three times a week. Do circuit two times, resting 30 seconds between each exercise.
(1) Pull-ups, 10-reps
rest 30 sec
(2) Deadlifts with 135 lbs., 20 reps
rest 30 sec
(3) Pushups, 20 reps
rest 30 sec
(4) Box Jumps (24 inches), 20 reps
rest 30 sec
(5) Floor Wipers (135 lbs barbell), 20 reps
rest 30 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 20 reps (each arm)
rest 30 sec
(7) Pull-ups, 10 reps
rest 30 sec
Repeat circuit exercises 1-7
LEVEL 3: The Elysian Fields Workout
Do three times a week. Do circuit two times, resting 15 seconds between each exercise.
(1) Pull-ups, 15-reps
rest 15 sec
(2) Deadlifts with 135 lbs., 30 reps
rest 15 sec
(3) Pushups, 30 reps
rest 15 sec
(4) Box Jumps (24 inches), 30 reps
rest 15 sec
(5) Floor Wipers (135 lbs barbell), 30 reps
rest 15 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 30 reps (each arm)
rest 15 sec
(7) Pull-ups, 15 reps
rest 15 sec
Repeat circuit exercises 1-7
ONCE YOU HAVE MASTERED ALL THREE LEVELS YOU WILL BE READY TO TAKE ON THE SPARTAN 300 CHALLENGE!!!
DO IT FOR SPARTA!!!
THE 300 WORKOUT CHALLENGE
Complete the workout once, without rest in between exercises. Do it for time.
(1) Pull-ups, 25 reps
(2) Deadlifts with 135 lbs., 50 reps
(3) Pushups, 50 reps
(4) Box-Jumps (24 inches), 50 reps
(5) Floor Wipers (with 135 lbs barbell), 50 reps
(6) Single-Arm Kettlebell (35 lbs) clean and press, 50 reps (each arm)
(7) Pull-ups, 25 reps
Goal: to beat the best Spartans in the movie 300. Time: 18 minutes. Ready! Set! GOOOOO!!!!!
Below are the three levels you should train at before attempting the challenge. Do each workout three times a week. When you feel comfortable with the workout, advance to the next level. If you wish to join me on this challenge, post your development and improvements in the comments field. Ok. Here we go!
LEVEL 1: The Barbarian Horde Workout
Do three times a week. Do circuit two times, resting one minute between each exercise.
(1) Pull-ups, 5-reps
rest 1 min
(2) Deadlifts with 135 lbs., 10 reps
rest 1 min
(3) Pushups, 10 reps
rest 1 min
(4) Box Jumps (24 inches), 10 reps
rest 1 min
(5) Floor Wipers (135 lbs barbell), 10 reps
rest 1 min
(6) Single-Arm kettlebell (35 lbs) clean and press, 10 reps (each arm)
rest 1 min
(7) Pull-ups, 5 reps
rest 1 min
Repeat circuit exercises 1-7
LEVEL 2: The Greek Hoplite Workout
Do three times a week. Do circuit two times, resting 30 seconds between each exercise.
(1) Pull-ups, 10-reps
rest 30 sec
(2) Deadlifts with 135 lbs., 20 reps
rest 30 sec
(3) Pushups, 20 reps
rest 30 sec
(4) Box Jumps (24 inches), 20 reps
rest 30 sec
(5) Floor Wipers (135 lbs barbell), 20 reps
rest 30 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 20 reps (each arm)
rest 30 sec
(7) Pull-ups, 10 reps
rest 30 sec
Repeat circuit exercises 1-7
LEVEL 3: The Elysian Fields Workout
Do three times a week. Do circuit two times, resting 15 seconds between each exercise.
(1) Pull-ups, 15-reps
rest 15 sec
(2) Deadlifts with 135 lbs., 30 reps
rest 15 sec
(3) Pushups, 30 reps
rest 15 sec
(4) Box Jumps (24 inches), 30 reps
rest 15 sec
(5) Floor Wipers (135 lbs barbell), 30 reps
rest 15 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 30 reps (each arm)
rest 15 sec
(7) Pull-ups, 15 reps
rest 15 sec
Repeat circuit exercises 1-7
ONCE YOU HAVE MASTERED ALL THREE LEVELS YOU WILL BE READY TO TAKE ON THE SPARTAN 300 CHALLENGE!!!
DO IT FOR SPARTA!!!
THE 300 WORKOUT CHALLENGE
Complete the workout once, without rest in between exercises. Do it for time.
(1) Pull-ups, 25 reps
(2) Deadlifts with 135 lbs., 50 reps
(3) Pushups, 50 reps
(4) Box-Jumps (24 inches), 50 reps
(5) Floor Wipers (with 135 lbs barbell), 50 reps
(6) Single-Arm Kettlebell (35 lbs) clean and press, 50 reps (each arm)
(7) Pull-ups, 25 reps
Goal: to beat the best Spartans in the movie 300. Time: 18 minutes. Ready! Set! GOOOOO!!!!!
1 comments:
UPDATE:
I've advanced from the Barbarian Horde Workout to the Greek Hoplite Workout.
I would have been doing these me regularly throughout the year, but my workouts have been limited because of two torn ligaments on my left foot, then pulled both my calves, and also pulled my inner thigh. Nevertheless, I try to do what I can. I still can't do the box jumps because of my injuries.
Anyway, I found that my heart could take the 30 seconds of rest in between workouts no problem. The issue I had today doing the Greek Hoplite Workout was that since I removed the box jumps from teh equation until I can do them, that I do three exercises back-to-back that hit the triceps, forearms, and shoulders. Without the box jumps for just a quick recovery I felt like I was going to pull my left upper forearm and my triceps were exhausted. I was only able to do the circuit once before feeling like I may tear something.
Regardless, this is an amazing workout and the goal is still to get to the full 300 challenge before the year is over. Just need to heal up. :-)
Let me know how you are all doing if you are trying this workout out.
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