Spartan Workout: (developed by Mark Twight of Gym Jones)
25 x Pull-up (any grip)
50 x Deadlift @ 60kg
50 x Push-up
50 x Box Jump (24 inch box)
50 x Floor Wiper @ 60kg
50 x KB Clean and Press @ 16kg (KB to touch floor between reps)
25 x Pull-up (any grip)
= a total of 300 reps.
An oldie but a goodie!
KB = Kettlebell (substitute with 20kg Dumbbell)
Note:
Please scale all workouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup
Watch Fitness Explorer video's here on YouTube
--
Darryl Edwards