Amazon Workout. Combat Workout. Functional. Super Soldier Project.

Amazonian Workout


Did the Amazon’s ever actually exist?


 

In comic book and film franchises like Wonder Woman, the Amazons dwell in the realm of fairy tale and make-believe.  Here they are portrayed as stunning, makeup wearing, scantily clad warriors imbued with legendary strength and abilities.  Did these warrior women ever exist? The legend of the Amazons has been written off by historians in the past as a creation of Greek scribes inventing monsters for dramatic effect.

 

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True origins of the Amazons?

 

However, these nomadic warrior women may have been from tribes such as the Scythian, the Sarmatian’s and the matriarchal tribe known as the Oiorpata (man/human killers/beaters) who inhabited the steppes of Asia around the Caucasus Mountains between 900 and 200 BC to current research.

 

What the Greeks say…

Greek sources that refer to these tribes describe women warriors who shot from horseback alongside the men. It is believed that it was this method of fighting, combined with their nomadic lifestyle and the need for highly skilled riders, that led to this inclusion of women in the fighting force.

They were cavalry experts, preferring to stay on horseback and use spears, bow-and-arrows, and axes. Their style of fighting was to only get off your horse if absolutely necessary, they used the bow from a distance until they could close with the spear for the kill.

 

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When the Greeks encountered the Oiorpata, they were horrified to find cannabis smoking, hard-drinking warriors who perceived men as equals and refused to let anyone just walk over them. They undoubtedly gave the Greeks a hard time in battle due to their cavalry hit and run tactics in comparison to the Greeks straight up fight, heavy infantry tactics. 

This must have been humiliating for the Greek armies, hence the heavy propaganda about lesbianism, cutting off their own breasts, and making any men in their land neutered.

 

Slayer of Cyrus the Great

One of the most famous of the Matriarchs of the tribes of the Steppes (Tomyris, queen of the Massegetai) is responsible for the death of the legendary ‘King of Kings’ Cyrus the Great of Persia, he wanted her kingdom and offered to marry her for it, but she declined, so of course, they fought each other instead. 

(According to Herodotus) Cyrus was killed and Tomyris had his corpse beheaded and then crucified, and shoved his head into a wineskin filled with human blood. She was reportedly quoted as saying…

 

Amazon Workout. Muscular Strength and Endurance. Conditioning. Total Body Workout. Super Soldier Project.
Don’t screw with the Amazons, they’ll pepper you with arrows, spear and behead you, then serve your head up in blood.

 

“I warned you that I would quench your thirst for blood, and so I shall!”

Tomrys to the defeated Cyrus the Great (according to Herodotus).

(Make sure you have the same attitude on these workouts!)

 

 


Warrior Woman Workouts


 

These warrior women must have had tremendous lower body physical strength to remain on horseback for long periods, insane core stability, motor skills and coordination to enable them to ride a horse and shoot a bow or aim a spear simultaneously.  To fire a compound bow requires great upper body strength particularly in the chest and back regions.  As such the workout will be aimed at increasing these physical attributes. I hope you enjoy my Man Killer Workouts!!

 

Amazon Workout. Muscular Strength and Endurance. Conditioning. Total Body Workout. Super Soldier Project.
Amazon women masters of the bow and horse-riding.

 

 


Tomyris Workout


 

Amazon Workout. Muscular Strength and Endurance. Conditioning. Total Body Workout. Super Soldier Project.

 

 

Equipment Required: A sandbag, A BOSU Ball, A punchbag. Dumbbell or kettlebell and a Plyo box.

Set and Reps: We are aiming for 3X rounds of this workout. 2X rounds if a beginner. 4 X rounds if advanced.

 

Superset 1

  1. Barbell squats 4 rounds of 12 reps (80% maximum rep).
  2. Dumbbell step-ups 4 rounds of 15 reps (Lightweight dumbbells).
Barbell Back Squat and Dumbbell Step Up. Compound Exercise. Total Body Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Barbell back squat. (2 – Right) Dumbbell step-up.

 

Superset 2

  1.  Dumbbell chest press 12 reps total (6 reps with a heavier weight, 6 reps with a lighter weight).
  2.  Press ups – 12 reps.
Amazon Workout. Combat Workout. Functional Training. Super Soldier Project.
(1 – Left) Dumbbell Chest Press. (2 – Right) Push Ups.

 

 

Superset 3

  1.  Pull-ups  10 reps (or variation – Deadhangs, Australian Pull-ups, TRX Rows).
  2.  Dumbbell rows 4 rounds of 12 reps (80% maximum rep).
Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Pull Ups. (2 – Right) Dumbbell Rows.

 

Superset 4

  1.  Tire flips for 1 minute.
  2.  Burpees for 1 minute.
Tire Flip. Burpees. Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) – Tire flip. (2 – Right) – Burpees.

 

 

Superset 5

  1.  Kettlebell swings 4 rounds of 20 swings.
  2.  Shuttle runs – 50m jog, 25m sprint for 1 minute.
Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Kettlebell swings. (2 – Right) Sprints.

 

 

Superset 6

  1.      Medicine ball wall throws for 1 minute.
  2.      Medicine ball Russian twists for 20 reps.
Medicine Ball Twists and Wall Ball Throws. Russian Twists. Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Russian medicine ball twists. (2 – Right) Wall ball throws.

.

Superset 7

  1.  Medicine ball press ups for 20 reps.
  2.  Plyo box jumps for 1 minute (Brief hold of squat on descending to the floor).
Box Jumps and Medicine Ball Triceps Push Ups. Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1- Left) Box jumps. (2 – Right) Medicine ball triceps push-ups.

 

 

 

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Hippolyta Workout


 

Amazon Workout. Muscular Strength and Endurance. Conditioning. Total Body Workout. Super Soldier Project.

 

 

Equipment required: A Barbell, A BOSU Ball, A punchbag. Dumbbell or kettlebell and a Plyo box.

Set and reps: We are aiming for 3X rounds of this workout. 2X rounds if a beginner. 4X rounds if advanced.

 

Superset 1

  1. Barbell deadlifts 12 reps (80% maximum rep).
  2. Pistol squats 16 reps – 8 each leg. (TRX or Dumbbells).
Deadlifts and Pistol Squats. Barbells and Bodyweight Training. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Deadlifts. (2 -Right) Pistol Squat.

 

 

Superset 2

  1. TRX Chest press 4 rounds of 12 reps.
  2. Incline/Decline press ups 4 rounds of 16 reps (8 declines, 8 inclines).
TRX Chest Press and Incline/Decline Push ups. Suspension training and Bodyweight Training. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1- Left) TRX Chest press. (2 – Right upper) Incline push-ups. (2- Right lower) Decline pushups.

 

 

Superset 3

  1. TRX back rows 4 rounds of 12 reps.
  2. Back extensions 4 rounds of 12 reps.
TRX Back Rows and Back Extensions. Suspension training and Bodyweight Training. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) TRX back rows. (2 – Right) Back extensions.

 

Superset 4

  1. Battle rope slams for 1 minute.
  2. Jump squats for 1 minute.
Battle-rope slams and Squat Jumps. Functional training and Bodyweight Training. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Battle-rope slams. (2 – Right) – Squat jumps.

 

 

Superset 5

  1. Kettlebell one armed swings – 4 rounds of 20 swings (2 rounds for each arm).
  2. Shuttle runs – 50m jog, 25m sprint for 1 minute.
One Armed Kettlebell Swings and Sprints. Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1- Left) One armed Kettlebell Swings.
(2 – Right) Sprints.

 

Superset 6

  1. Medicine ball slams for 1 minute.
  2. Hollow rocks 20 reps.
  3. Prone cobras for 20 reps.
Medicine Ball Slams. Hollow Rocks. Prone Cobras. Functional training and Bodyweight Training. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Top – Medicine ball slams.) (2 – Bottom left – Hollow rocks) (3 – Bottom right – Prone cobras)

 

 

Superset 7

  1. Medicine ball triceps press ups for 20 reps.
  2. Dynamic jump lunges for 20 reps.
Medicine Ball Push ups and Jump Lunges. Functional Exercises. Amazon Workout. Muscular Strength and Endurance. Super Soldier Project.
(1 – Left) Medicine ball push-ups. (2 – Right) jump lunges.

 

 

 

Whichever workout you undertake

Remember to cool down and drink water!

 

 


Workout Complete!!


 

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