workout 8 - spartan training system

WORKOUT #8week 8

MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not

intended as medical or professional advice. Always consult your doctor

before making any changes to your diet. The use of diet and nutrition

to control metabolic disorders and disease is a very complicated

science, and is not the purpose of this guide. The purpose of this guide

is to help healthy people gain strength and lose weight by educating

them in proper exercises, weight training and nutrition while using the

Funk Roberts Spartan Training System.

No health claims are made for this guide. The nutrition and exercise

guide will not help cure, heal, or correct any illness, metabolic disorder,

or medical condition. The author is not a medical doctor, registered

dietician, or clinical nutritionist; the author is a fitness and nutrition

consultant. If you have diabetes, chronic hypertension, high blood

cholesterol, cardiovascular disease, or any other medical condition

or metabolic disorder requiring special nutritional considerations, we

suggest you consult a health care professional with a clinical nutrition

background (MD, RD) for your special nutrition program.

If you have been sedentary and are unaccustomed to vigorous

exercise, you should NOT do this program and obtain your physician’s

clearance before beginning any exercise program. The author and

publisher shall have neither liability nor responsibility to any person or

entity with respect to any of the information contained in this manual.

The user assumes all risk for any injury, loss or damage caused or

alleged to be caused, directly or indirectly by using any information

described herein.

WoRkout 8 DIRECtIoN

Do this circuit 2 days per week

Perform 1 set of each exercise in succession. Each exercise lasts 60

seconds. Do as many reps as you can, with perfect form, in that time,

and then move on to the next station.

Take a 15 second rest and move to next exercise within that time, and

rest for 90 seconds after you’ve completed 1 circuit of all 10 exercises.

Then repeat two more times for 3 complete rounds.

If you can’t go the entire minute, rest a few seconds and then

resume until your time at that exercise time is up. Use a weight that’s

challenging for 15 to 20 reps. The workout takes 41 minutes to complete.

Warm up and stretch after your workout

Complete all exercises and DO NOT GIVE UP! This will be the hardest

workout that you have done in a long time, so it will be tough. Hang in

there because the more you do these workouts the better you will

get and the more fit you will be.

NoW It’S YouR tuRN to GEt It DoNE!

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 8 // Week 8 // www.spartantrainingsystem.com1

WORKOUT #8week 8

Mt. Vesuvius

LoCAtIoN

Then they took the better, military weapons of the beaten soldiers, and set

out on their way south to Mt. Vesuvius. Along their route, they picked up rural

slaves.

GLADIAtoR

Theokoles was a legendary Greek

gladiator and was also known as the

Shadow of Death.

2

WORKOUT #8week 8

1 KETTLEBELL SNATCH

2 PUSH UP JACKS - PUSHUPS WITH LEG SPLITS

3 JUMP FORWARD SQUAT & TWO JUMP BACK

4 V-SIT SCISSORS

5 ALTERNATE SHOULDER PRESS

6 SQUAT TO FRONT AND REAR LUNGE

7 SWISS BALL PIKE

8 MAXWELL MANMAKERS (CLEAN - BURPEE - PUSHUPS)

9 HALF BURPEES WITH PIKE

10 MOUTAIN CLIMBERS

WoRkout #8 EXERCISE LISt:

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 8 // Week 8 // www.spartantrainingsystem.com

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

YouR WoRkout:Perform 3 rounds of this 10 exercise circuit with 90 seconds rest in between rounds. Perform each exercise for 60 seconds of work followed by 15 seconds of rest.

3

EXERCISE DESCRIPTIONS

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 8 // Week 8 // www.spartantrainingsystem.com

PuSH uP JACkS - PuSHuPS WItH LEG SPLItS

• Start in Plank position, shoulders in a straight line with your wrist, palms spread wide on the floor

• Tighten your core, back straight

• Bend at your elbows and bring your chest towards the floor, while at the same time jump your

feet wide.

• Jump your feet back to starting point, while straightening your arms again and repeat as fast as

you can. Continue for allotted time.

kEttLEBELL SNAtCH

• First, start bent over the kettlebell with your weight

on your heels, feet shoulder width apart.

• Begin the movement by picking up the kettlebell and

slightly swinging it backward. Then whip it upward in

one movement.

• At the top of the movement, above your head, flip the

kettlebell over your wrist. Don’t use a big arc, or you’ll

slam the kettlebell into your forearm.

• Finish the movement in that position with the arm

holding the kettlebell extended, straight upward.

• After pausing for a moment at the top, drop the

kettlebell back down between your feet.

• Perform snatches with one arm for 30 seconds and

then switch.

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2

4 FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 8 // Week 8 // www.spartantrainingsystem.com

JuMP FoRWARD SQuAt AND JuMP BACk SQuAtS

• Start with your feet shoulder width apart

• Squat down and jump forward as far as you can.

• When you land, squat down and jump backward back to where you started, or close

• Repeat the movement jumping back and forth for the allotted time

V-SIt SCISSoRS

• Start by lying flat on your back on a mat with your arms by your sides and your palms down.

• Extend your legs fully with a slight bend in your knees.

• Lift your heels about 6 inches off the floor.

• Make small, rapid up and down scissor-like motions with your legs. Head up looking at your feet.

Continue for allotted time.

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4


SQuAt to FRoNt AND REAR LuNGE

• Standing feet shoulder width apart, step the left leg forward into a lunge (make sure the knee

doesn’t go over the toes, although it may go slightly over the ankle).

• Push into the heel to bring the left foot back. Touch the floor if needed and lift the left knee to

hip level.

• Take the left leg back into a reverse lunge and push off the toes to come back to start.

• Repeat on the same leg for 30 seconds and switch sides or you can also alternate legs for

allotted time.

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ALtERNAtE DuMBBELL SHouLDER PRESS

• Hold dumbbells at ear level with your feet should be shoulder width apart.

• Push one dumbbell up to full extension with your right arm.

• Keep elbow pointed out to side until arm is fully extended.

• Lower the right dumbbell back to the start position at ear level and raise other dumbbell straight up.

• Alternate pressing with each arm for the allotted time

5


SWISS BALL PIkE

• Get in pushup position, then rest the tops of your feet on a Swiss ball

• Keeping your legs as straight as possible, bend your hips and try to pull your feet

toward your chest so that the ball rolls forward. Your body will be in a pike position

• Hold at the top, and then slowly roll back to the starting position.

• Continue rolling the ball forward and back for allotted time.

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MAXWELL MANMAkERS (CLEAN - BuRPEE – PuSHuPS)

•Start with two kettlebells shoulder width part in front of you on the ground.

• Grab the handles and press into a high plank (starting position for a push up)

• Do a pushup on the kettlebells.

• Jump into a squat position with kettlebells in hand

• Perform a kettlebell clean and then get back into the plank position on the kettlebells

and repeat the entire movement. Repeat for allotted time.

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MoutAIN CLIMBERS

• Begin in a pushup position on the hands and toes.

• Bring the right knee in towards the chest, resting the

foot on the floor.

• Jump up and switch feet in the air, bringing the left

foot in and the right foot back.

• Continue alternating the feet as fast as you safely can.

• Continue switching knees to chest for allotted time.

10

HALF BuRPEES WItH PIkE

• Start in a pushup position.

• While in the pushup position, thrust/jump your legs forward, knees to chest and then back

to the pushup position. Now raise your butt up into the air, as if in a pike position and then

bring it back to pushup position and then again thrust/jump your legs forward, knees to

chest and then back to the pushup position. Continue movement for allotted time.

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TRACKING SHEETworkout #8, weeks 7 & 8


60SEC

10 3 41MIN

15SEC

90SEC

+ x


60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEk 7WoRkout A WoRkout B

RouND 1 RouND 2 RouND 3 RouND 1 RouND 2 RouND 3

# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt

1 KETTLEBELL SNATCH


3 JUMP FWD SQUAT & TWO JUMP BACK

4 V-SIT SCISSORS



7 SWISS BALL PIKE

8 MAXWELL MANMAKERS

(CLEAN - BURPEE - PUSHUPS)


10 MOUTAIN CLIMBERS

WEEk 8WoRkout A WoRkout B

RouND 1 RouND 2 RouND 3 RouND 1 RouND 2 RouND 3

# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt

1 KETTLEBELL SNATCH


3 JUMP FWD SQUAT & TWO JUMP BACK

4 V-SIT SCISSORS



7 SWISS BALL PIKE

8 MAXWELL MANMAKERS

(CLEAN - BURPEE - PUSHUPS)


10 MOUTAIN CLIMBERS

workout 8 - spartan training system

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