“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” --Lucius Annaeus Seneca

This week we are going to jump into some old-school Spartan workouts. These were the workouts we perfomred in the early days of Spartan, back when we were located in Vermont and trying to figure out how to prepare for the races we were designing.

You don't need any fancy gear. You don't need to know any technical jargon. You just need to know some bodyweight exercises and how to work hard. We've provided videos for each of the exercises below.

The beauty of these workouts is that they can be scaled for all levels, and Spartan of all abilities can still train together.

Warm-up:

Dynamic warm-up 75 jumping jacks 10-30 Incline Push-ups Run/cycle/row/jump rope 5 minutes

Main set:

15 burpees 3 x 5 pull-ups 5-15 box jumps 15 squats, sumo squats, or jump squats 15 lunges 30-90 second plank 30-90 second wall-sit Repeat as need.

Cool down:

Stretch

Beginner Version: Perform main set 1+ times. Advance Version: Perform main set 4+ times then go for a 2-3 mile run.