Week

Week 3

Week 3
Wk 1

Wk 2

Wk 1.1

Wk 1.2

Wk 2
Wk 1

Wk 32
 SPARTAN WORKOUT
MiniSpartan Workout
Warmup
10 air squats and 5 burpees (3 rounds)

Workout
100 wallballs for time: 6 kg (13 lb.) for men, 4 kg (9 lb.) for women

Cooldown
10–15-minute brisk walk

Spartan Workout
Warmup
10 air squats and 5 burpees (5 rounds)

Workout
250 wallballs for time: 9 kg (20 lb.) for men, 6 kg (13 lb.) for women)

Cooldown
Stand straight, touch your toes, and then reach for the sky (10 times)
Stretching for 10 minutes
Spartan Workout

Warmup
5-minute jog at 7–9 kph (4–5.5 mph) on the treadmill

400 m run followed by 3 rounds of:

• 20 air squats
• 15 sit-ups
• 10 pushups

Workout
Sprint, as fast as you can, for 30 seconds, with a 1-minute rest between
sprints. Zero incline, 10 rounds.
Follow this with a 20-minute brisk walk uphill. Set the treadmill to 6
kph (4 mph) on a challenging incline for the walk.

Declining ladder: 24-21-18-15-12-9-6-3 for time (i.e., as fast as you can)

In the first set, you will do 24 reps. In the second set, you will do 21
reps, and then 18 in the third, and so on until in the last set, you will do 3
reps of each of these:
• Kettlebell swings (24 kg / 53 lb. for guys, 16 kg / 35 lb. for ladies)
• Box jumps (32ʺ for guys, 24ʺ for ladies)
• Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
Finisher: After you finish the ladder, you need to complete the following:
• 24 goblet squats with the kettlebell
• 24 box-over burpees (a burpee and then you climb over the box)
• 400 m run (as fast as you can)

Cooldown
Walk back down the hill or set the treadmill to 4.5 kph (3 mph) for 10
minutes.

• Cry for a minute (if required)

• Walk or light jog for 3 minutes or 400 m
• 10 minutes of stretching
 Motivation Is Bullshit
Oct. 26 Oct. 29 11-Mar

Done Done Done

Done Done Done

Done Done Done

Done Done Done
Week

Wk 1

Wk 2

Wk 1.1

Wk 1.2

Wk 2

Wk 1

Wk 2
Wk 1

Wk 2
Wk 1.1

Wk 1.2

Wk 2

Wk 1

Wk 32
 SPARTAN WORKOUT
MiniSpartan Workout
Warmup
5-minute walk at 4 kph (2.5 mph) on the treadmill

400 m jog followed by 2 rounds of:

• 10 air squats
• 10 sit-ups
• 5 pushups (on your knees if you prefer)

Spartan Workout
Run for a minute; walk for a minute. Run at 8–12 kph (5–7.5 mph) for one
minute. Then go back down to 4 kph (2.5 mph) for one minute. Ten rounds
for a total of 20 minutes.

Follow this with a 10-minute uphill walk. You can walk up a real hill or
set the treadmill to 4 kph (2.5 mph) on an incline of 5–8 degrees.

Declining ladder: 18-15-12-9-6-3

In the first set, you will do 18 reps. In the second set, you will do 15
reps, and then 12 in the third, and so on until in the last set, you will do 3
reps of each of these:
• kettlebell swings: 12–16 kg (26.5 – 35 lb.) for guys, 8 kg (18 lb.) for ladies
• Step-ups (24ʺ box or use an exercise step, alternating feet)
• Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
Finisher: After you finish the ladder, you need to complete the following:
• 20 kettlebell deadlifts
• 12 burpees (with a jump, clap your hands above your head each time)

Cooldown
Walk back down the hill or set the treadmill to 3–4 kph (2–2.5 mph) for 10
minutes on zero incline.

• Walk or light jog for 3 minutes or 400 m

• 10 minutes of stretching

did not do
completed
Spartan Workout

Warmup
5-minute jog at 7–9 kph (4–5.5 mph) on the treadmill

400 m run followed by 3 rounds of:

• 20 air squats
• 15 sit-ups
• 10 pushups
Workout
Sprint, as fast as you can, for 30 seconds, with a 1-minute rest between
sprints. Zero incline, 10 rounds.
Follow this with a 20-minute brisk walk uphill. Set the treadmill to 6
kph (4 mph) on a challenging incline for the walk.

Declining ladder: 24-21-18-15-12-9-6-3 for time (i.e., as fast as you can)

In the first set, you will do 24 reps. In the second set, you will do 21
reps, and then 18 in the third, and so on until in the last set, you will do 3
reps of each of these:
• Kettlebell swings (24 kg / 53 lb. for guys, 16 kg / 35 lb. for ladies)
• Box jumps (32ʺ for guys, 24ʺ for ladies)
• Burpees (if you don’t know it, Google it. Haha! You’ll love these!)
Finisher: After you finish the ladder, you need to complete the following:
• 24 goblet squats with the kettlebell
• 24 box-over burpees (a burpee and then you climb over the box)
• 400 m run (as fast as you can)

Cooldown
Walk back down the hill or set the treadmill to 4.5 kph (3 mph) for 10
minutes.

• Cry for a minute (if required)

• Walk or light jog for 3 minutes or 400 m
• 10 minutes of stretching
 Oct. 19 Oct. 22 Oct. 24
Don't Be
You Can Do More
Fat; Be
than You Know
Fit
Week 1 Week 2

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