Welcome to my WOTYC (Workout til you chuck!) aka. Gladiator Training Routine. This routine is designed to really push you to your limits, and as such – is not designed to be done every week, but once every few weeks/months as a test of strength and endurance.
This routine focuses on strength, endurance and stamina. The routine itself consists primarily of bodyweight exercises and should be completed within 45mins – 1 hour. This is a very demanding routine.
There is very minimal rest periods throughout the exercise, I utilize ‘active rest’ periods to keep the intensity nice and high.
Warning: Once completing this routine, you may notice one or more of the following;
A pump so severe, it prevents you from straightening your armsVeins bulging like garden hoses down your armsA stomach so tight, it feels like satan himself is clawing at your absThrobbing lats that prevent you from touching your own shoulders
If none of this bothers you, then lets get right into things shall we?
Warmup and Stretches – IMPORTANT!
Spend 5 – 10 minutes completing warm up and stretching. Stretch all of your major muscles and get yourself moving enough to get your heart rate up and the blood flowing throughout your body.
Phase 1
Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps
NO REST
Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps
30 SECONDS REST
Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps
NO REST
Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps
30 SECONDS REST
Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps
NO REST
Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps
End of Phase 1
Active Rest Period
Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.
Phase 2
Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps
NO REST
Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps
30 SECONDS REST
Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps
NO REST
Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps
30 SECONDS REST
Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps
NO REST
Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps
End of Phase 2
Active Rest Period
Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.
Phase 3 – FINAL PHASE!
Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps
NO REST
Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps
30 SECONDS REST
Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps
NO REST
Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps
30 SECONDS REST
Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps
NO REST
Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps
30 SECONDS REST
End of Phase 3
Active Rest Period
Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.
Cooldown and Stretches – IMPORTANT!
Spend 5-10 minutes on the treadmill walking at a medium pace, finish up by doing light to moderate stretches before heading home. You’ll likely want to collapse or ‘chuck’ (hence the name) at this point.
This workout is very demanding and certainly tests your physical capabilities. Don’t feel disheartened if you cannot complete the workout, Simply adjust reps to suit YOU. On the other hand, if you completed the workout easily, then try increasing reps, or even repeating phases so that you compete 4 or 5 phases.
Thank you for your time, I hope you enjoy the workout!
Blake.
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