General Sparta Challenge F.A.Q.

Q: What is it?

A: A 60-day complete workout program that is totally adaptable to anyone’s fitness level. The workout program is designed to challenge you to get into the best shape of your life. It is also designed to help you achieve a high level of fitness allowing you to conquer the “300 Workout”, an intense workout for athletic individuals. The Challenge can be done on your own, with a partner, with small groups, or with large groups. Your level of participation is completely up to you. However, if you don’t commit, you will get nowhere. There are some group meetings for accountability, which is proven to get you better results.

Q: How much does it cost?

A: The basic workouts are emailed to you for FREE.

Q: Why should I do the challenge?

A: Because you need to make a commitment to something that will push you past your silly comfort zone. You can also win prizes if you are the best in any of a number of categories.

Q: What is the workout program?

A: The program consists of 43 hard-core workouts that can be customized to individual needs. If you want the whole thing spelled out, you have to commit to doing the challenge.

Q: Does this require equipment or access to a gym?

A: The full 300 Workout does require a barbell with 45-pound plates, a 24- inch box or step, and a pull-up bar. Because not everyone has access to a gym or this type of equipment, you can also do the modified 300 workout, which requires virtually no equipment and can be done at a park, for instance, or the Filthy Fifty workout, which requires less equipment, the likes of which can be found at any gym, CrossFit box, or can be purchased for very little and stored in a garage.The 60-day workout progression included in the program consists of workouts that require minimal equipment, like a kettlebell, rings or parallel bars, a barbell, and a medicine ball.

The 60-day workout progression included in the program consists of workouts that require minimal equipment, like a kettlebell, rings or parallel bars, a barbell, and a medicine ball. For those doing this with absolutely zero equipment, a good bodyweight workout is included to compesnate, which does prepare you to at least do the modified 300-Workout at the end.

With this being said, it is still useful to do this program regardless of your lack of equipment, but obviously you will need to have equipment to finish the final test and get the full effect of the program.

Q: WHO is this for? Is it just for men in their 20’s and 30’s?

A: This is for absolutely ANYONE! Yes, the “300 Workout” is very challenging for someone who is not conditioned. However, this challenge is about challenging to a new level, regardless of where you are starting. This is for men, women, young and old, assuming you are cleared with your doctor to begin a strenuous workout program. The 300 Workout is simply a benchmark test, but the workout program can be done without taking the test.

Q: What is the TRAINING PROGRESSION?

A: This program was designed to increase muscle, strip body fat and get you chiseled while giving you added strength in the process! If the workout parameters do not fit your needs, simply change them. The following are some good guidelines for success, especially for those doing it on their own or for coaches organizing a group.

  • You will have more success if you train with a team of several people and are able to watch and perfect each other’s form with these exercises.
  • Get to know everyone in the program so we magnify community and personal relationships.
  • Possible Saturday Workouts could include “mini” 300 Workouts so that participants.
  • Get familiar with the moves that will be tested to build confidence in them
  • Plus it’s FUN
  • Weekends are a great time to make-up a workout you might have missed during the week
  • Focus on your eating during the next 60 DAYS and commit to the plan
  • Drink plenty of water
  • Get the right amounts of sleep
  • Execute the workouts given to you
  • We believe the CHAMPION in you will rise to the Challenge
  • At the start of the program, some organizers might like to test everyone’s strength to weight ratio in 4 lifts: Bench, Squat, Dead Lift, Pull-Ups
  • At the conclusion of the program, some organizers might RE-test everyone’s strength to weight ratios, but we prefer to see how their Baseline “300Workout,” “Modified 300 Workout,” or “Filthy 50” workout time and performance has increased to show total fitness increase.
  • Final Pictures, Weight, and Analysis will be taken and we will Conquer the “300 Workout”
  • This workout can be modified if need be.

Q: What is the “300 Workout”?

A: The 300 Workout is the ultimate test upon completion of the workout program. Along with the 60-day training regimen, the 300-Workout and the Filthy Fifty workouts constitute the Sparta Challenge.Want Hollywood muscle? Try this 300-rep Spartan workout — used by the cast of the movie — for a full-body transformation.

Want Hollywood muscle? Try this 300-rep Spartan workout — used by the cast of the movie — for a full-body transformation.

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

  1. Pull-ups – 25 reps
  2. Deadlifts with 135lbs – 50 reps
  3. Pushups – 50 reps
  4. 24-inch Box jumps – 50 reps
  5. Floor wipers – 50 reps
  6. Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
  7. Pull-ups – 25 reps

For a total of 300 reps and done for time.

All exercises are done without scheduled rest between moves. Obviously, this is an advanced workout… You shouldn’t do it unless you are already in great shape (which the program helps you do). Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in (e.g. Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each).

For example, you might try this workout, great for a guy with moderate fitness:

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 25 burpees
  • 20 mountain climbers
  • 10 close grip pushups
  • 15 bodyweight rows

Please see the next question about the “Filthy 50” for more information on the primary alternative workout used for testing, when the traditional 300 Workout is not appropriate, or when other options are preferred.

In general, if you do this program properly you should be able to finish the 300 Workout, but as usual, you need to use common sense and you might be better off working with a fitness professional, like one of our coaches. A certified personal trainer can make the modifications necessary to all of our workouts or the testing to best fit your individual situation.

Q: What is the “Filthy 50” used as an alternative or addition to the normal final test?

A: For those not ready for the traditional 300 Workout (or for whom it is not appropriate), there is an excellent “modified” 300 Workout test listed here and used as an alternative final test. Athough this workout excludes a few of the extreme exercises in the 300 workout, it is a very challenging workout in and of itself and is based on 500 total reps!

  • 50 Box Jumps
  • 50 Jumping Pullups
  • 50 Kettlebell Swings, 35lb
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press, 45lb
  • 50 Back Extenstions (supermans)
  • 50 Wallballs (20-pound ball)
  • 50 Burpees (all the way to the floor with push-ups)
  • 50 Double Unders

— For a total of 300 reps

There’s no rest between movements and the score is based on total time.

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.

The basic 300 workout:

[youtube=http://www.youtube.com/watch?v=ggiYjRelWgc&hl=en]

300 Workout [Behind the Scenes]

Q: What is the schedule?

A: You can do this program on your own schedule and at your own pace. However, it is best done with a group. If you are interested in becoming a coach and organizing your own group, please contact us here. The following is an example schedule that a group could follow to stay organized and get great results for participants:

** Example Schedule to follow **

WEDNESDAY
LAUNCH NIGHT 8:00 p.m.
Take Measurements
Take Before Pictures
Order Products

SATURDAY
12:00-2:00
Assess Skill Levels
Baseline Workout – Filthy 30 (modified “Filthy 50” workout), or modified 300 Workout

MONDAY
Workouts Begin

SATURDAY
OPEN Sparta Workout 12:00-2:00 (Fitness Location of Choice)

SATURDAY
OPEN Sparta Workout 12:00-2:00 (Fitness Location of Choice) Guests Welcome

 WEDNESDAY
OPEN Sparta Workout 8:00-9:30 (Fitness Location of Choice)

SATURDAY
OPEN Sparta Workout 12:00-2:00 (Fitness Location of Choice)
Baseline Workout – Filthy 50 (modified if needed based on “Filthy 50” workout)

WEDNESDAY
Sparta Workout 8:00-9:30 (Fitness Location of Choice) Guests Welcome

SATURDAY
OPEN Sparta Workout 12:00-2:00 (Fitness Location of Choice)

WEDNESDAY
OPEN Sparta Workout 8:00-9:30 (Fitness Location of Choice)

 WEDNESDAY
Test 4 lifts for Improvement 8:00-10:00 (Fitness Location of Choice)

SATURDAY
Day #60 300 CHALLENGE WORKOUT (or Filthy 50 for Time)
(Fitness Location of Choice) Guests Welcome
-Take After Pictures
-Awards & Recognition

 

Q: What Are Launch Nights?

A: A typical Sparta Challenge Kickoff Event includes an overview of the 60-day/8-week program and the specific logistics of each challenge location.

This may include the schedule of the accountability meetings (usually once per week), the overview of the 43 workouts culminating in the “300 Workout”, as well as measuring and testing. Picture taking for Before/Afters is optional, and a very good idea. Some groups divide up into sub-groups to add an element of camaraderie and accountability.

The second half of the meeting we go over our Supplement Guide. This guide only uses products that are safe and approved for NCAA, NFL, Olympics, and all other sports leagues. Certified through Informed-Choice.org which we feel is the leading testing/certification company in the world. We are serious about our health and fitness and don’t mess around with anything we put in our bodies.

Some locations, groups, and/or clubs may choose to provide additional services, like personal training (sometimes at a discount), online nutrition and meal planning, as well as coupons and specials. Please ask at your particular location.

Q: What Are Challenge Nights?

A: The culmination of the 60-day complete workout program is designed to help you achieve a high level of fitness allowing you to conquer the “300 Workout”, an intense workout for athletic individuals. The Challenge can be done on your own, with a partner, with small groups, or with large groups. Your level of participation is completely up to you. However, if you don’t commit, you will get nowhere.

The actual Challenge Night can consist of different events, depending on your Sparta Challenge host. Most challenges will include the entire group taking on the “300 Workout” and determining winners based on completion time. Other Sparta Challenges may include “CrossFit WODs, body fat % reduction winners, lean body mass increase winners, and a variety of prizes for individuals in different categories. Your specific host location will provide you with these details.

Q: What is the Spartan Nutrition Program?

A: Nutrition is the key to success with any fitness program. We offer a recommendation of our favorite supplements, along with an eating program designed by professionals, as well as the option for coaching. The purchase of the supplements is all you need to invest in, and the nutrition guides come along for free.

With this being said, here are a few keys to success to help any Spartan Warrior achieve optimal results: 

  1. Buy a Lunch Box/Cooler
  2. Buy a lot of Tupperware containers
  3. Buy a food scale ($5 at Target or $25 for digital)
  4. Grocery shop on the weekend
  5. Cook meats twice a week (Sunday and Wednesday)
  6. Pack your lunch
  7. Keep a food journal
  8. Eat every 2-3 hours
  9. Stay hydrated. You should be drinking constantly to ensure proper muscle recovery and metabolic functioning. Shoot for a minimum of 96 oz. per day.

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