Archive for October, 2012

The Forteza Spartan Race team has been busy getting ready for the October 28th race.  In addition to doing some long runs through Chicago’s beautiful Ravenswood neighborhood, building up much needed core and pull-up strength, and dreaded hill sprints, we’ve also had healthy doses of various circuit training workout.
This weeks circuit is the 300 Workout.  This workout was made famous by the actors for the movie “The 300”, who had to complete this circuit in under 20 minutes in order to be allowed on the set of the film.  This is a great benchmark workout, and whenever there is a Spartan Race coming up, it seems fitting to make sure we do the 300 at least once.

One note: notice that instead of deadlifts, we’ve opted for heavy kettlebell swings instead.  The deadlift is an awesome exercise, and should be on the menu for anyone looking for functional strength.  However, sacrificing form for speed when it comes to deadlifting is irresponsible at best.  The swings should take much less time than deadlifts, so if you’re in shape, getting a sub 20 minute time should be a piece of cake!
The 300

25 Pull-Ups

50 Kettlebell Swings (ladies 20kg for higher, men 32kg or higher)

50 Push-Ups

50 Box Jumps

50 Floor Wipers

50 Clean and Press (ladies 12kg, men 16kg)

25 Pull-Ups

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