4-Week Spartan Guide

You want simplicity, you want results, and you want them fast. You want to get stronger and tougher quickly.

You want everything spelled out for you in terms of sets, reps, times, and you want to leave nothing to chance. You
want to know exactly how much weight you should be using in relation to your strength.

You want a plan that’s bare bones, with no frills, and is brutally effective.

You’ve come to the right guide.

This is not for absolute beginners. If you’re not very familiar with the movements in this guide, become familiar. If
your shoulders are not very strong from kettlebell and sandbag Get Ups, don’t bother with this. They will take a
beating here.

As this is a Spartan plan, we’re only going to use 2 Phases and 5 movements throughout all 4 weeks:
Tempering
Breakdown

Burpees
Swings - Sandbag or Kettlebell
Cleans&Presses - Sandbag or Kettlebell
Weighted and/or L-Sit Pullups/Chinups
Weighted Carry - Sandbag or Kettlebell

For the Focus workouts, use the prescribed % of weight. For Conditioning, use that % intensity. The schedule calls
for 2-on, 1-off, 2-on, 2-off days. Just follow the path, and come out the other side harder, tougher, better than you
were before. Starting now. After you’re done with this, take a week off. You’ll need it.

Invincible Fitness™ is © Eric Cimrhanzel 2007 - All rights reserved - www.invinciblefitness.com

Workout 1 - Max Weight Workout 3 - 50% Weight
5x5 Clean&Press 5x5 Clean&Press
Alternate with Alternate with
5x5 Weighted Chinups 5x5 Weighted Pullups

3 circuits of 5, 10, 15: 3 circuits of 5, 10, 15:

Burpees Burpees
Swings Swings

Workout 2 - 80% Weight Workout 4 - 80% Weight

3x3 Clean&Press 3x5 Clean&Press
Alternate with Alternate with
3x3 L-sit Chinups 3x5 L-sit Pullups

3 circuits of: 5 circuits of:

3:00 Carry 2:00 Carry
10 Burpees 20 Swings

Notes: To clarify, the “3 circuits of 5, 10, 15” means: 5 Burpees, 5 Swings, 10 Burpees, 10 Swings, 15 Burpees, 15
Swings, done 3 times total with little to no rest. Time the workout. Beat the clock.

Invincible Fitness™ is © Eric Cimrhanzel 2007 - All rights reserved - www.invinciblefitness.com

Workout 1 - Max Weight Workout 3 - 80% Weight
4x5 Clean&Press 6x5 Clean&Press
Alternate with Alternate with
4x5 Weighted Chinups 6x5 Weighted Pullups

2 circuits of 5, 10, 15, 20: 2 circuits of 5, 10, 15, 20:

Burpees Burpees
Swings Swings

Workout 2 - 50% Weight Workout 4 - Max Weight

3x3 Clean&Press 3x5 Clean&Press
Alternate with Alternate with
3x3 L-sit Pullups 3x5 L-sit Pullups

4 circuits of: 6 circuits of:

3:00 Carry 2:00 Carry
10 Burpees 20 Swings

Notes: Notice how most of the movements are the same. It is only the volume that increases.

Invincible Fitness™ is © Eric Cimrhanzel 2007 - All rights reserved - www.invinciblefitness.com

Workout 1 - 50% Weight Workout 3 - 50% Weight
5x5 Clean&Press 5x5 Clean&Press
Alternate with Alternate with
5x5 Weighted Pullups 5x5 Weighted Pullups

4 circuits of 5, 10, 15: 4 circuits of 5, 10, 15:

Burpees Burpees
Swings Swings

Workout 2 - 80% Weight Workout 4 - 80% Weight

3x3 Clean&Press 3x5 Clean&Press
Alternate with Alternate with
3x3 L-sit Pullups 3x5 L-sit Pullups

3 circuits of: 3 circuits of:

3:00 Carry 30 Burpees
10 Burpees 30 Swings
3:00 Carry

Notes: This is almost a “mini back off” week, since you’re not going 100% on any one workout.

Invincible Fitness™ is © Eric Cimrhanzel 2007 - All rights reserved - www.invinciblefitness.com

Workout 1 - Max Weight Workout 3 - 50% Weight
2 circuits of 5, 10, 15, 20: 2 circuits of 5, 10, 15, 20:
Burpees Burpees
Swings Swings
1:00 Carry 1:00 Carry

7x5 Clean&Press 5x5 Clean&Press

Alternate with Alternate with
7x5 Weighted Pullups 5x5 Weighted Pullups

Workout 2 - 80% Weight Workout 4 - 80% Weight

3 circuits of: 3 circuits of:
3:00 Carry 15 Burpees
10 Burpees 2:00 Carry

1x5 Clean&Press 3x5 Clean&Press

Alternate with Alternate with
1x5 L-sit Pullups 3x5 L-sit Pullups

Notes: Give it everything you’ve got here.

Invincible Fitness™ is © Eric Cimrhanzel 2007 - All rights reserved - www.invinciblefitness.com