Welcome to our Return to the Agoge, Spartan ‘300’ Workouts, a series of functional-based circuits aimed at developing power, explosive movement, speed, balance, coordination and strength building.
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Introduction
Check out our previous Spartan ‘300’ Workouts if you are unfamiliar with these workouts or indeed Spartan history and training! For anyone returning, welcome back to the Agoge! The Spartan ‘300’ Workouts below are a combination of body weight, resistance training and functional training exercises. The equipment required will depend on the actual workout listed below. If you do not have access to a particular piece of equipment, substitute it with another exercise from another workout listed.
The Circuits
Outlined below are several ‘300’ style routines. The exercises in these workouts can be performed in any order. You can break down the exercises in any order (for example, if you have 50 squats and 50 Burpees: break the routine down into a 25 squat, 25 burpees, 25 squats, 25 burpee split, or just simply undertake 50 squats and 50 burpees) the choice is yours.
The importance is on getting the session complete and undertaking ALL exercises with NO (or little) rest. This workout builds strength, power, endurance and aerobic fitness, basically everything a Spartan warrior would need to hold formation whilst in a phalanx and utilising all the muscle groups to land a successful attack with their spear or sword.
Have fun with the workouts below.
'Leonidas' 300
- Goblet squats – x 80 reps.
- Chest superset: (x 70. x 35 push ups/x 35 Floor double KB chest presses).
- Double KB swings – x 60 reps.
- Burpees – x 30 reps.
- Kettlebell windmills – x 30 reps (15 each side).
- Half get-ups – x 20 reps (10 each side).
- KB/DB Man-makers – x 10 reps.
'Agis' 300
- Single kettlebell squats – x 60 reps (30x left, 30x right).
- Double kettlebell clean and press – x 60 reps (30 reps each side).
- Kettlebell snatch – x 60 reps (30 reps each side).
- KB swings – x 50 reps.
- Kettlebell windmills – x 20 reps (10 reps each side).
- KB halos – x 20 reps (10 each side).
- Kettlebell overhead lunges – x 30 reps (15 reps each side).
'Cleomenes' 300
- 4 x kettlebell swings and 4 x burpees– x5 =40 reps.
- Suitcase kettlebell deadlift – x 50 reps
- Kettlebell renegade rows – 50 reps (x25 each side)
- KB figure-8’s – x50 reps.
- Kettlebell drag throughs – x50 reps (x25 each side).
- KB side lunges – x10 reps (5 reps each side).
- Double KB clean – x30 reps.
- Double KB shoulder press – x30 reps
- 2 x kettlebell swings and 2 x burpees– x5 =20 reps.
"Eat well, for tonight we dine in Hades."
Leonidas to the 300 before their fatal battle at Thermopylae on the third day.
'Agesilaus' 300
- Single KB squats – x30 reps (x15 left and 15 right).
- MMA drill 1 all out – x1-minute.
- Single KB squats – x30 (x15 left and 15 right).
- Cleans – x30 reps (2xKB x 30 reps or 1xKB x 15 reps each side).
- MMA drill 1 all out – x1-minute.
- Cleans – x30 reps (2xKB x 30 reps or 1xKB x 15 reps each side).
- KB swings – x30 reps.
- MMA drill 1 all out – x1-minute.
- KB swings – x30 reps.
No rest.
'Anaxandridas' 300
- V-ups – x25 reps.
- Dynamic jump lunges – x50 reps (x25reps each leg).
- KB ‘Arnold’ press – x25 reps.
- Burpees – x50 reps.
- Hollow rocks – x50 reps.
- Incline/Decline push-ups – x50 reps (x25 reps each).
- MMA sprawl and combo – x50 reps.
The Agoge regimen combined both education and military training into one rigorous package.
'Agesipolis' 300
- Racked double KB squats – x60 reps.
- Kettlebell clean and press – x60 reps (x30 each side).
- Kettlebell snatch – x60 reps (x30 each side).
- KB/DB swings – x60 reps.
- Kettlebell halos – x20 reps (x10 each side).
- KB/DB Russian twists – x20 reps (x10 each side).
- KB Deadlifts into upright rows – x20 reps.
'Menelaus' 300
- KB/DB suitcase deadlifts – x50 reps.
- KB Thrusters – x50 reps.
- KB/DB Alternate shoulder press – x30 reps (x15 reps each side).
- KB Cossack squats – x10 reps (x5 reps each side).
- Around the world KB/DB’s -x10 reps.
- Kettlebell/Dumbbell weighted crunches – x20 reps.
- KB/DB woodcutters – x30 reps (x15 each side).
- Single KB chest press – x50 reps (x25 reps each side).
- DB/KB jump squats – x50 reps.
'Nabis' 300
- Battle ropes – x40 reps (x20 battle rope slams, x20 fast ‘waves’).
- KB clean and press – x40 reps.
- Pull-up – x10 reps.
- Burpees – x10 reps.
- Archer push-ups – x10 reps.
- Heavy KB swings – x20 reps.
- Weighted side lunges – x30 reps (x15 each side).
- KB/DB reverse overhead lunges (x25 reps each side) x50 reps total.
- KB/DB side dips – x40 reps (x20 each side).
- Medicine wall balls – x40 reps.
- Handstand pushups – x20 reps
Return to the Agoge – Spartan 300 Workouts. Quick and brutal HIIT workouts, that will work all the major muscle groups provide a good cardio boost (be brutal with your self). Aim for no rest unless you really have to and even then keep it minimal. Think of your ‘rest’ as the next exercise you move onto which will work another body part.
Whichever workout you undertake
remember to cool down, stretch and drink water!
Workout Complete!!
Now you may dine in Hell!!
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Workouts for the Elite only - Not for the fainthearted!!
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