Return to the Agoge - Spartan 300 Workouts/supersoldierproject

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

80 Goblet squats
70 Chest (35 push ups/35 Floor double KB chest presses).
60 Double KB swings.
30 burpees.
30 Kettlebell windmills. (15 each side).
20 Half get-ups (10 each side).
10 KB/DB Man-makers.

'Agis' 300

Single kettlebell squats – 60 reps (30x left, 30x right).
Double kettlebell clean and press – 60 reps (30 reps each side).
Kettlebell snatch – 60 reps (30 reps each side).
KB swings – 50 reps.
Kettlebell windmills – 20 reps (10 reps each side).
KB halos – 20 reps (10 each side).
Kettlebell overhead lunges – 30 reps (15 reps each side).

'Cleomenes' 300

4 x kettlebell swings and 4x burpees- x10 =40 reps.
Suitcase kettlebell deadlift – 50 reps
Kettlebell renegade rows – 50 reps (25 each side)
KB figure-8’s – 50 reps.
Kettlebell drag throughs – 50 reps (25 each side).
KB side lunges – 10 reps. 5 reps each side.
Double KB clean – 30 reps.
Double KB shoulder press- 30 reps
4 x kettlebell swings and 4x 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

30 single KB squats (15 left and 15 right).
1-minute MMA drill 1 all out (See below).
30 single KB squats (15 left and 15 right).
30 cleans (2xKB x 30 or 1xKB x 15 each side).
1-minute MMA drill 2 all out (See below).
30 cleans (2xKB x 30 or 1xKB x 15 each side).
30 x double KB swings.
1-minute MMA drill 3 all out (See below).
30 x double KB swings.

No rest.

'Anaxandridas' 300

V-ups – 25 reps.
Dynamic jump lunges – 50 reps (25reps each leg).
KB ‘Arnold’ press – 25 reps.
Burpees – 50 reps.
Hollow rocks – 50 reps.
Incline/Decline push-ups – 50 reps (25 reps each).
MMA sprawl and combo – 50 reps.

The Agoge regimen combined both education and military training into one rigorous package.

'Agesipolis' 300

Racked double KB squats – 60 reps.
Kettlebell clean and press – 60 reps (30 each side).
Kettlebell snatch – 60 reps (30 each side).
KB/DB swings – 60 reps.
Kettlebell halos – 20 reps (10 each side).
KB/DB Russian twists – 20 reps (10 each side).
KB Deadlifts into upright rows – 20 reps.

'Menelaus' 300

KB/DB suitcase deadlifts – 50 reps.
KB Thrusters – 50 reps.
KB/DB Alternate shoulder press – 30 reps (15 reps each side).
KB Cossack squats – 10 reps (5 reps each side).
Around the world KB/DB’s (10 reps).
Kettlebell/Dumbell weighted crunches – 20 reps.
KB/DB woodcutters – 30 reps (15 each side).
Single KB chest press – 50 reps (25 reps each side).
DB/KB jump squats. – 50 reps.

'Nabis' 300

Battle ropes – 40 reps (20 battle rope slams, 20 fast ‘waves’).
KB clean and press – 40 reps.
Pull-up – 10 reps.
Burpees – 10 reps.
Archer push-ups – 10 reps.
Heavy KB swings – 20 reps.
Weighted side lunges – 30 reps (15 each side).
KB/DB reverse overhead lunges (25 reps each side) 50 reps total.
KB/DB side dips – 40 reps (20 each side).
Medicine ball wall throws and squats – 40 reps.
Handstand pushups – 20 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.