Workout: @ Home II

Push-Ups - 100 reps

Air Squats - 100 reps

Kettlebell Snatches (each arm)

12 reps, then 9, then 6

Box Jumps (24" box) - 50

Skipping

200 Singles

10, 20, 30, 30, 20, 10 Double Unders

Crocodile Plank

1st set 10 seconds

2nd set 20 seconds (and so on for 30, 40 and 50 seconds).

Pull-Ups

1st Round: Maximum Number of Reps 

2nd Round: Half max reps 

3rd Round: Half max reps

Workout: 300

 

 Spartan Workout:

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.  

This challenge got me exciting about fitness again.  It seemed so fresh and an interesting approach to working out.  I first completed this in late 2006 and have done it about 6 times since, every 4 or 5 months.  The aim is to complete this as quickly as possible, with minimal rest but with quality reps.  

It's not so much a workout, but a challenge, a benchmark of general physical capacity.  Used as a one time test for the actor's in the film 300 devised by Mark Twight of GymJones.

My first attempt at this took around 50 minutes, my best attempt to date 19 minutes.  Good luck!

KB = Kettlebell (substitute with 18kg DumbBell)

Workout: Kettlebell Blitz

KB = Kettlebell

Warm Up: 10 minute Row (minimum 2000m)

3 rounds of:

10 x two arm KB swings

5 x 1 arm KB swings (L/R)

(take 30-60 second rest after completion of 3rd round)

3 rounds of:

10 x KB front Squat (hold kettlebell horns at chest height)

(take 30-60 second rest after completion of 3rd round)

3 rounds of: 

10 x KB Power Clean & Press

(take 30-60 second rest after completion of 3rd round)

Complete for Time:

5 Burpees : 1 KB Press Up (i.e. perform full pressup on kettlebell horns)

4 Burpees : 2 KB Press Up 

3 Burpees : 3 KB Press Up 

2 Burpees : 4 KB Press Up 

1 Burpees : 5 KB Press Up 

(30-60 second rest)

10 Burpees : 2 KB Press Up (i.e. perform full pressup on kettlebell horns)

8 Burpees : 4 KB Press Up 

6 Burpees : 6 KB Press Up 

4 Burpees : 8 KB Press Up 

2 Burpees : 10 KB Press Up 

Then Finish with Max Rep Chin-Ups (underhand grip)

Feel free to substitute with Dumbbells, if you have no kettlebells to hand.