Spartan "300" home workout challenge

Spartan 300 challenge

25 pull ups

50 pistol squats (25 each leg)

50 push ups

50 split jumps (L/R=1 )

50 toes to bar

50 reverse burpees

25 chin ups

I came across this link today for a race called the Spartan death race. A crazy 3 mile or 8 mile gauntlet type of race. Looked really interesting. I found some interesting videos on youtube about the race as well. After checking out those videos I came across some old videos of the "300" workout. A workout put together by Mark Twight at Gym Jones in Salt Lake City. Gym Jones is the place where the cast of the movie "300" trained to get ripped for the movie. The "300" workout is no joke. I have done it once or twice before a long time ago and I remembered how brutal it was. Well I decided to put together a little home workout version of this workout as described above.

I finished this version in 30 min and 44 secs. The first set of pull ups I managed unbroken. The pistol squats or single leg squats were brutal. I decided to do a full set of 25 on each leg before moving on to the next instead of alternating each leg. The left leg was a real struggle for me. Hard to do them and keep my heel on the ground. I kept loosing my balance on the way up as well. Not sure what the issue was there. I need more practice with these. The right side was much better. Faster and better technique. Push ups were unbroken. Then came the split jumps. Basically in a lunge position jump and switch your legs and land back in the lunge position. Left side then right side equaled 1 rep. The lactic acid built up really fast in my quads on these. I managed 17 then 15,10 and 8 before finishing. The toes to bar were not bad. I finished them in three sets. I think it was 25, 15, 10. The reverse burpees were awesome. I have never attempted a reverse burpee before. I loved them. Fun and challenging. This slowed me down more than I had expected. From lying on your back position you rock a hard sit up so you can come up to your feet. Stand up then do a hand stand. When you come back down just go to your feet and then back down tell you are lying on your back again. I really enjoyed them. I finished the chin ups in two sets.

A great home workout. I would really like to see someone finish this faster. 20 mins maybe. Try this "300" workout if you think you are spartan tough.

Here is a video explaining the actual 300 workout. Which you should also try if you are familiar with these lifts.

Here is a video of a couple of guys doing the reverse burpees. Fun exercise. Give them a try.

Here is a cool video of Mark Twight training the crew for the movie

Renegade Man Makers

5 rounds of:

10 renegade man makers

45 walking lunges with 10 push ups ever 15th, 30th and 45th lunge

1 sit start rope climb 15'

Another beautiful sunny day here in Boulder. When I got off from work I asked a co worker if they were interested in training at a park nearby. He mentioned that he had a couple of 30lb dumbbells lying around. I suggested he bring them to the park and I would bring my rope and we came up with this wod.

I have never attempted a man maker before and I like them. I Love them! The lunges kicked my ass as well as the push ups. Doing the push ups made the rope climb so much harder. I messed up my timer on my wrist watch some time around the 15 minute mark so I don't really know how fast we finished this workout. I really enjoyed this workout. Being outside at the park in the sun. Getting a new friend involved was also a plus. Great day ! Great workout!

Tabata this

Tabata- 20 secs work with 10 secs rest X 8

Pull ups 44

Toes to bar 40

Push ups 94

Air squats 130

Studies have shown that when athletes perform tabata intervals, they increase both aerobic (endurance) and anaerobic (short bursts of energy) capacities more than any other type of cardio. Tabata intervals can be used as a fat burning method and can also improve performance in most aerobic and anaerobic sports.

One tabata interval is only going to last four minutes. Trust me, it is going to be the longest four minutes of your life. When you try this, pick a couple of exercises and use lighter weight or body weight only.

Remember, in order to get the best results you have to push yourself. Go for the highest reps possible in 20 secs and then rest for ten. When the 10 sec rest is up get right back to work and have fun. Helps to have some sort of timer handy.

Cindy round 2

"Cindy"

As many rounds as possible in 20 minutes of

5 pull ups

10 push ups

15 squats

A crossfit benchmark workout. The first time I did this wod was about one year ago and I finished with 24 rounds. A very challenging workout mentally and physically.

This time around I was shooting for 28 rounds. I finished with 26 and 2 push ups. An enormous effort. Not a huge jump up but I will take it. I know for sure I was very sore going into this workout from the two previous workouts. I tried to spend about 20 minutes going through a thorough warm up. This didn't really help much. Starting out I was moving really slow in the squats. I think allot has to do with my diet and my sleeping habits. I need to make a few adjustments for sure. From the 10 to the 15 th round I was moving pretty slow and taking time between each round. After 15 I started moving pretty fast. The last couple rounds were an enormous mental challenge. Overall I am happy with the slightest improvement.

I am looking forward to the next couple days. Going climbing.