Workout of the Week: Spartan 300 Workout

Pvt. Michelle Strang, a supply specialist with HHC, 1st ABCT, 1st Cav. Div., pushes herself through the 100 m "burpee" broad jump during the Iron Hammer Challenge Dec. 10 at Fort Hood, Texas. (U.S. Army photo by Sgt. Christopher Dennis, 1st Armored Brigade Combat Team Public Affairs, 1st Cav. Div.) (Photo Credit: Sgt. Christopher Dennis)

This week we combined a challenging concept of the 300 workout (300 reps of six exercises – 50 each) with a common one we do when working on mile pace, grip, and core events. Check out the following exercises and explanations for a challenging upper body, core, and cardio workout.

UPPER BODY 300:  The goal is to accumulate 300 totals repetitions by blasting through the following six exercises of 50 repetitions each.  You can do this as a single exercise workout getting one exercise done at a time (takes longer), or you can make a circuit out of a few opposing muscle groups (push, pull, abs) with little to no rest in between. It is a faster way to accomplish the first part of the workout and will keep your heart rate up higher throughout the program.

Burpee/pullup pyramid 1-10 (stop at 10) – Warmup with a quick burpee/pullup pyramid mixed with a 25m run. This is best done on an outdoor pull-up bar where you can have a burpee station about 25 meters away from the pullup bar and go back and forth as your warmup.  This is a 1-10 and stop pyramid totaling 55 pull-ups and burpees. Do not go back down the pyramid – stop at 10 and move on.

  • 300 Rep Events:
  • 50 Pull-ups
  • 50 TRX atomic pushups or bench press #135 or BW*
  • 50 Bicep Curl into Military Press
  • 50 KB swings (40-60 lbs.)
  • 50 TRX rollouts or 5-minute plank pose
  • 50 Dips

*BW = bodyweight

Pick a weight that makes it challenging to accumulate 50 repetitions.  You should be doing 3-4 sets at the least to get 50 repetitions.

Cardio / Core / Grip

Run 1 mile – focus on your goal mile pace for any timed run distance.  Push yourself as if you were running a 1.5, 2, 3, or 4 mile timed run.

Farmer walk 400m – grab a single dumbbell or kettlebell and walk 400m – switch hands when you need to change grip.

Run 1 mile – the same mile as before. Work on your goal timed run pace for as long as you can keep it up.

Farmer walk 400m – same as above.

Run 1 mile – Do the best you can.  Make sure you have fuel to keep pushing yourself with some kind of juice, Gatorade in order to fuel for another aerobic mile if needed.

Bear Crawl 200m – Challenge the shoulders, hips, and core one more time with this classic exercise.  Stay off your knees.

Run 1 mile – cooldown mile

Extra Cooldown / Mobility: If you need to cool down more, try treading, swimming, and doing dynamic stretches in chest deep water. Use the arms to tread for 5-10 minutes to loosen up from the above challenge, then try to swim as far as you can in 10 minutes.  Follow it with dynamic stretches in chest deep water for 10 minutes.

We have always called these type of workouts Spartan Runs when you mix in running with other activities – now we have the Spartan Run plus 300

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