Editor’s Note: Train or Die is our signature physical training regimen for intermediate / experienced athletes. New workouts are released every other week and alternate between weightlifting and bodyweight workouts. Developed by us, field-tested by us. Beginner’s Guide to Fitness coming soon!
P.S. Don’t mind the blustery banter we like to add before the workouts. We just got really psyched!
P.P.S. Arthur C. put a crazy amount of pull-ups in this workout. Just a warning.Here is where the rubber will meet the road. The grit will be ground in your face and the fiery crucible of affliction will be heated. I envy you, ladies and gentlemen; today you will be baptized.
Your intention must be clear and your resolve immovable. Only you can decide how far you’ll push and what great achievements you will make. Today you will begin to strengthen yourself physically and fortify your will to thrive.
Be advised: your enemies will thank you for not giving 100% today.
The Spartan Workout
|Push-Ups||10 slow, pausing at the bottom||15 sec|
|Arm circles||5 wide rotations, forward and backwards||None|
|Dumbbell Bench press||4 sets, 6-8 reps||60-90 sec between sets|
|Wide Grip Pull up||1 set, (2 reps less than your max amount of nonstop reps)||60-90 sec|
|Dumbbell Incline Bench press||4 sets, 6-8 reps||60-90 sec between sets|
|Pull up||1 set, (2 reps less than your max amount of nonstop reps)||60-90 sec|
|Chest fly (Dumbbell or machine)||4 sets, 6-8 reps||60-90 sec between sets|
|Chin up||1 set, (2 reps less than your max amount of nonstop reps)||60-90 sec|
|Weighted Dips||4 sets, 8-10 reps||60-90 sec between sets|
|Hammer Grip Pull up||1 set, (2 reps less than your max amount of nonstop reps)||60-90 sec|
|Overhead Triceps Extension-Dumbbell||4 sets, 6-8 reps||60-90 sec between sets|
|Pull up/ Leg lift Pyramid||5 pullups+5 Leg lifts,
4 pullups+4 Leg lifts,
3 pullups+3 Leg lifts,
2 pullups+2 Leg lifts,
1 pullup+1 Leg lift
|60-90 sec between levels|