The Spartacus 300 Workout Challenge

The Spartacus 300 Workout Challenge
–Week 1–
The Spartacus Workout
10 exercises. Each for 60 seconds with a 15 second rest between. Rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Repeat twice. ~41.5 minutesStation 1: Goblet squat
Station 2: Mountain climber
Station 3: Single-arm dumbbell swing
Station 4: T-pushup
Station 5: Split jump
Station 6: Dumbbell row
Station 7: Dumbbell side lunge and touch
Station 8: Pushup-position row
Station 9: Dumbbell lunge and rotation
Station 10: Dumbbell push press
Week One Day One Scores (06.03.2011):
– 28, 20, 21 (10 lbs)
– 100, 99, 93
– 15-15, 16-13, 15-15 (10 lbs)
– 12, 11, 13.5 (5 lbs)
– 30, 23, 23
– 35, 31, 31 (10 lbs)
– 8-8, 8-8, 9-9 (10 lbs)
– 29, 29, 35 (5 lbs)
– 12, 16, 17 (10 lbs)
– 23, 23, 20 (10 lbs)
Week One Day Two Scores (08.03.2011):
– 24, 21, 23
– 120, 120, 98
– 18-15, 16-15, 15-14
– 14, 12, 12
– 29, 23, 21
– 35, 36, 31
– 11-10, 11-11, 11-11
– 40, 44, 40
– 21, 18, 17
– 28, 28, 31
Week One Day Three Scores (10.03.2011):
– 23, 22, 21
– 106, 82, 100
– 14-14, 15-15, 15-14
– 12, 13, 12
– 23, 22, 20
– 38, 44, 42
– 11-12, 11-12, 12-11
– 40, 32, 36
– 19, 18, 19
– 28, 35, 30
Scores (16.04.2011):
1 round
– 27 (15 lbs)
– 122
– 18 – 17 (15 lbs)
– 10 (15 lbs)
– 27
– 33 (30 lbs)
– 8 – 9 (30 lbs)
– 23 (15lbs)
– 17 (15lbs)
– 20 (30 lbs)
Scores (13.05.2011):
– 27, 27, 24 (15 lbs)
– 107, ~100, 117
– 20-17, 33, 36 (15 lbs)
– 10, 10, 11 (15 lbs)
– 28, 22, 28
– 33, 35, 35 (30 lbs)
– 9-9, 17, 16 (30 lbs)
– 27, 25, 22 (15lbs)
– 17, 16, 17 (15lbs)
– 22, 21, 20 (30 lbs)
Scores (20.05.2011):
10 x 60/15
– 19 (20 lbs)
– 110
– 17, 17 (20 lbs)
– 8 (15 lbs)
– 25
– 27 (40 lbs)
– 7 – 7 (40 lbs)
– 19 (15 lbs)
– 14 (20 lbs)
– 10 (30 lbs)
–Week 2–
The Spartacus Workout 2.0
STEP 1: 10 x 40/20 second intervals. Rest 2 minutes. 10 x 40/20 second intervals. Rest for another 2 minutes, then go to Step 2.Station 1: Dumbbell Hang Pull
Station 2: Offset Dumbbell Reverse Lunge
Station 3: Single-Arm Dumbbell Swing
Station 4: Thrusters
Station 5: Single-Leg, Single-Arm Underhand-Grip Dumbbell Row

STEP 2: 10 x 40/20 second intervals. Rest 2 minutes. 10 x 40/20 second intervals. You’re done! ~ 46mins

Station 6: Dumbbell Chop
Station 7: Plank Walkup To Pushup
Station 8: Rotational Dumbbell Straight-Leg Deadlift
Station 9: Squat Thrusts
Station 10: Jump Squat

Week One Day One Scores (13.03.2011):
– 18, 17, 18, 17 (10 lbs)
– 16, 15, 16, 16 (10 lbs)
– 18, 21, 20, 22 (10 lbs)
– 17, 16, 16, 18 (10 lbs)
– 21, 20, 22, 25 (10 lbs)
– 15, 15, 16, 15 (10 lbs)
– 8, 8, 8, 7
– 12, 12, 12, 14 (10 lbs)
– 11, 10, 9 , 10
– 15, 13, 17, 15
Week One Day Two Scores (15.03.2011):
– 17, 18, 18, 19
– 18, 18, 17, 16
– 22, 24, 22, 24
– 17, 18, 19, 18
– 27, 23, 26, 27
– 16, 16, 18, 17
– 8, 7, 11, 8
– 13, 14, 14, 14
– 12, 11, 11, 11
– 14, 19, 20, 20
Week One Day Three Scores (17.03.2011):
– 28, 25, 27, 22
– 21, 21, 20, 20
– 26, 21, 25, 24
– 21, 20, 21, 18
– 36, 36, 33, 27
– 18, 15, 17, 15
– 9, 8, 9, 9
– 15, 15, 15, 17
– 12, 10, 10, 11
– 14, 12, 13, 13
Scores (22.04.2011):
1 round
– 16 (30 lbs)
– 8-9 (15 lbs)
– 17-13 (15 lbs)
– 11 (30 lbs)
– 14-15 (15 lbs)
– 8-8 (15 lbs)
– 8
– 8-8 (15 lbs)
– 12
– 20
Scores (13.05.2011)
– 18, 13, 17, 14 (30 lbs)
– 14-R, 13-L, 14-R, 17-L (15 lbs)
– 25-R, 25-L, 24-R, 23-L (15 lbs)
– 12, 11, 12, 11 (30 lbs)
– 22-R, 22-L, 20-R, 23-L (15 lbs)
– 15-R, 15-L, 17-R, 16-L (20 lbs)
– 8, 9, 8, 9
– 11, 11, 12, 12 (20 lbs)
– 12, 11, 13, 11
– 15, 15, 15, 17
Scores (20.05.2011)
10 x 40/20
– 14 (40 lbs)
– 7-7 (20 lbs)
– 20-0 (20 lbs)
– 8 (40 lbs)
-10-11 (20 lbs)
– 8-8 (20 lbs)
– 8
– 7-6 (20 lbs)
– 11
– 15
–Final Test–
The 300 Workout
Complete as fast as possible.
25 Pullups
50 Deadlifts at 135 pounds
50 Pushups
50 Box jumps with a 24-inch box
50 “Floor wipers” (a core and shoulders exercise at 135 pounds)
50 “Clean and press” at 36 pounds
25 Pullups
For a total of 300 reps
Scores (28.03.2011):
25 Pullups (assisted)
50 Deadlifts at 135 pounds (30lb Dumbbell deadlifts, lol)
50 Pushups (normal)
50 Box jumps with a 24-inch box
50 “Floor wipers” (a core and shoulders exercise at 135 pounds) (30lb Dumbbell)
50 “Clean and press” at 36 pounds (15 lbs)
25 Pullups (assisted)
Total Time: 20m11s
Scores (28.04.2011):
12 x 50/10
Pullups (foot assisted): 12, 12
Deadlifts at 135 pounds (30lb Dumbbell deadlifts): 18, 12
Pushups (normal): 31, 30
Box jumps with a 24-inch box: 14, 14
“Floor wipers” (a core and shoulders exercise at 135 pounds) (30lb Dumbbell): 16, 19
“Clean and press” at 36 pounds (15 lbs): 14, 15
Scores (13.05.2011):
25 Pullups (assisted)
50 Deadlifts at 135 pounds (1st half 30lb/2nd half 40 lb Dumbbell deadlifts)
50 Pushups (normal)
50 Box jumps with a 24-inch box
50 “Floor wipers” (a core and shoulders exercise at 135 pounds) (40 lb Dumbbell)
50 “Clean and press” at 36 pounds (20 lbs Dumbbell)
25 Pullups (assisted)
TIME: 25m05s
Scores (20.05.2011):
10 x 40/20
25 Pullups (assisted): 9, 8
50 Deadlifts at 135 pounds (40 lb Dumbbell deadlifts): 12, 14
50 Pushups (normal): 23, 18
50 Box jumps with a 24-inch box: 10, 10
50 “Floor wipers” (a core and shoulders exercise at 135 pounds) (40 lb Dumbbell): 12, 14
50 “Clean and press” at 36 pounds (20 lbs Dumbbell): 9, 8

The 300 Workout

http://www.bodybuilding.com/fun/300_workout.htm
http://www.menshealth.co.uk/building-muscle/get-big/gerard-butlers-300-workout-347544

ALT Version
15 body-weight rows
25 body-weight squats
15 push-ups
50 jumping jacks
20 mountain climbers
10 close grip push-ups
15 body-weight rows

The Spartacus Workout

Directions:
Do this circuit 3 days a week. Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that’s challenging for 15 to 20 reps.

Station 1: Goblet squat

With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position. If that’s too hard, do a body-weight squat instead.

Station 2: Mountain climber

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles [A]. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest [B]. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.

Station 3: Single-arm dumbbell swing

Hold a dumbbell (or a kettlebell) at arm’s length in front of your waist. Without rounding your lower back, bend at your hips and knees and swing the dumbbell between your legs [A]. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position [B]. Swing the weight back and forth. At the 30-second mark, switch arms.

Station 4: T-pushup

Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T [C]. Reverse the move and repeat, this time rotating your left side.

Station 5: Split jump

Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.

Station 6: Dumbbell row

Grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length [A]. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together [B]. Pause, lower the dumbbells, and repeat.

Station 7: Dumbbell side lunge and touch

Hold a pair of dumbbells at arm’s length at your sides [A]. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor [B]. Repeat for 30 seconds, and then switch to your right leg. If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands.

Station 8: Pushup-position row

Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A]. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm.

Station 9: Dumbbell lunge and rotation

Grab a dumbbell and hold it horizontally by its ends, just under your chin [A]. Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body to the right [B]. Return to the starting position, and repeat with your left leg. Alternate left and right until your 60 seconds are up. If the exercise is too hard, perform the movement without the dumbbell.

Station 10: Dumbbell push press

Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent [A]. Dip your knees [B], and then explosively push up with your legs as you press the weights straight over your shoulders [C]. Lower the dumbbells back to the starting position and repeat.

Read more: http://www.menshealth.com/mhlists/high-intensity-circuit-routine/index.php

The Spartacus Workout 2.0

Directions:
Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts.

You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2. For each circuit, perform 1 set of each of the five exercises (or “stations”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise.

Once you’ve completed one circuit of all five exercises, immediately repeat the entire circuit (without resting). Then, after you’ve completed Circuit 1 two times, rest for 2 minutes, and repeat two more times, for a total of 4 circuits. Once done, rest 2 minutes and move on to Step 2.

For Step 2, repeat the entire procedure, until you’ve completed another 4 circuits.

Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first. (Also, if you can’t go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.)

STEP 1:
Station 1: Dumbbell Hang Pull
Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.

Station 2: Offset Dumbbell Reverse Lunge
Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg.

Station 3: Single-Arm Dumbbell Swing
Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.

Station 4: Thrusters
Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.

Station 5: Single-Leg, Single-Arm Underhand-Grip Dumbbell Row
Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.

STEP 2:
Station 6: Dumbbell Chop
Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell down and to the outside of your left knee by rotating and bending your upper body in the same direction. Reverse the movement to return to the starting position. On your next round, switch sides, this time holding the dumbbell over your left shoulder and chopping to down and to your right.

Station 7: Plank Walkup To Pushup
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change (don’t let your hips sag!), place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Now do a pushup. Then lower yourself back to your elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you can.

Station 8: Rotational Dumbbell Straight-Leg Deadlift
Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend that knee slightly. Without changing the bend in your left knee, bend at your hips (don’t round your lower back), and lower your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat. On your next round, switch arms and legs.

Station 9: Squat Thrusts
Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. With your hands on the floor, kick your legs backward so that you’re in a pushup position. Then quickly bring your legs back to a squat and stand up.

Station 10: Jump Squat
Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Push your hips back, bend your knees, and squat down. Then jump as high as you can. When you land, squat and jump again. If that’s too easy, hold a pair of dumbbells at your sides as you perform the exercise.

http://my.menshealth.com/workout/The-Spartacus-Workout-2.0

Spartacus 3.0 Workout

http://kjrzeek1.hubpages.com/hub/2012-Spartacus-Workout

 

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12 Comments

Filed under abs, exercise, spartacus, workout

12 responses to “The Spartacus 300 Workout Challenge

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